Checking your progress is possible and should be done more often if you're unsure. Progress is primarily noticeable through increased awareness and inner joy. In addition to occasional checks, a daily checklist is included (see download at the bottom). If you meet all or almost all of the criteria, then you need a true spiritual master to guide you further. The listed characteristics occur on Jhana 1, Jhana 2 and more (not listed) in Jhana 3.

Why is there no visible progress? 

No matter how one engages in Lamrims, Ngöndros, retreats, etc., or acquires scriptural knowledge, progress will only occur if one exchanges old habits and qualities for new ones. 

CHECKLIST

Cheerfulness, carefree spirit and liveliness arise.

Enthusiasm and firmly grounded optimism become companions.

A joyful or blissful mood fills you (initially briefly, later robustly and lastingly)

The importance of causeless joy is recognized.

Anxiety and depression disappear, psychological stability and security increase.

Negative thinking is immediately recognized, stopped, and replaced.

The erratic thinking gradually calms down.

Emotional outbursts (anger, rage, aversion, resentment) disappear.

Beneficial things increase, harmful things decrease.

Excretions decrease, body odor tends to become more pleasant.

No more sweating (except during physical exertion)

Breathing becomes calm and even, with the nostrils changing regularly about 12 times a day.

The wisdom wind is used when changing the breathing pattern.

Willpower increases, as does the power to reject and forgo unnecessary things.

The senses become sharper and their passive activity controllable.

Reflexive reactions to sensory perceptions can be prevented.

Self-observation deepens and expands to include other objects of observation in its essence.

The external observation deepens, and one can list or recount everything seen.

Illuminating observation of the surroundings leads to an understanding of the meaning and purpose of what is seen.

The inherent materialism begins to crumble, and a disinterest in the allure of the world sets in.

In women, periods become less painful, shorter, or stop altogether.

A true understanding of a situation unfolds (Karma Yoga)

The distinction between the body and the observer increases.

Reflexive reactions begin to subside and equanimity arises.

The body's inner strength potential increases (more prana remains in the body).

You begin to feel sorry for people who are slaves to their senses.

You always feel more comfortable alone (with yourself).

In a couple who walk the path together, each acts as a guru to the other.

Silence and inner restraint protect against negative reactions from others.

Direct contact with animalistic-materialistic people becomes unpleasant

The prayer "may all living beings be happy" becomes a need and a way of life.

Criticism and the identification of shortcomings in other individuals ceases

Hasty, rash judgments cease; waiting and objective assessment begin.

The stillness during practice results in insensitivity to extremes.

A living faith begins to develop.

It gets brighter inside.

The doctrines and profound writings are being understood better and better.

The ability to "take control of the body" begins to unfold.

The all-encompassing joy overshadows the stimuli of this world.

Experiences for quickly getting started with concentration are created.

Those who can truly concentrate and achieve deep inner peace are "always on vacation".

Even wild animals lose their fear of you.

The "inner non-adherence" deepens concentration.

Inner life becomes the primary factor, outer life becomes secondary.

Wakefulness increases, more and more details are recognized.

Enthusiasm for intellectual pursuits increases and becomes a constant need.

The first mystical abilities are emerging.