There are some reasons why I can’t explain “good” meditation.

First, what does “good” look like to you? Does it mean you silence your thoughts? You have hallucinations? You get a full-body tingle?

Second, what kind of meditation are you doing? Shikantaza? Watching your breath? Doing a body scan?

A third reason: any meditation is good meditation. It might not feel like “good” meditation—a busy mind can make you frustrated during your practice. But even the worst sessions train your brain to label less and accept more. I don’t like calling one meditation session “better” than the other—even though I definitely have a preference for calm over chaos.

Here, “good” meditation will mean a quiet mind with no distractions, as you pay attention to your inhale/exhale pattern with eyes closed. It’s still hard to describe. How do I talk about something whose very essence relies on lack of labels? Still, I’ll try.

When you meditate, you shut down the part of you that comments on the world. The distractions close up shop. Random ideas disappear. There are no thoughts. In their place is a deep peace, a feeling that you can exist in the world just as you are and everything will always be okay. Sometimes, you’ll feel a tingle between your eyes or in your hands. You’ll also feel calmer. You can even look at your thoughts like a person might examine a piece of art on the other side of the room. You leave the session feeling refreshed, like you’ve been given a new mind. Colors are brighter. People are nicer.

But of course, don’t get too attached to a certain feeling in meditation. As soon as you expect something from your practice, you undo your work. Let your meditation be as it is, and be grateful for whatever the experience brings.