Mindful meditation is the art of bringing peace of mind even while if a world of chaos.  When a client said recently, “I’m just trying to be more mindful. Most people don’t even know what that is,” I knew he was right.  Simply put, mindfulness is this:  To think about what you’re thinking about.

There are many reasons to meditate and even if you only vaguley know what those reasons are, you may still be drawn to the practice simply because you’ve heard it can bring you more peace.  This is a simple, yet detailed guide that will make meditation an easy practice to add into your daily life.

How To Meditate

1. Find a comfortable place and position.

You can lie on your bed, sofa, or floor. Sit in your easy-chair, or Indian-style on the floor if that does it for you. 

Me? I have two comfortable positions: 1) lying on my sofa (most likely in my office between clients); and 2) sitting on the floor with my legs crossed and a rolled-up blanket or pillow under my tailbone. 

You might ask, “Why THAT crazy pose?” 

Now we get back to explaining that traditional image of the meditating person sitting Indian-style. When you sit Indian-style (legs crossed), it creates a clean, clear stream of breathing straight from the diaphragm out your airway. 

I add the towel or pillow under my tailbone because it lifts my spine off the floor just slightly, making it very hard to slouch. It’s a very comfortable position so try it! 

Whatever comfortable place and position you pick, be sure they aren’t so comfortable they’re going to make you fall asleep. Sure, asleep, your mind will be quiet. But you’ll be so unconscious you won’t be thinking about what you’re thinking, and you won’t be able to set an even higher intention. 

2. Start breathing.

To make it easy, count to 10 as you inhale and then count to 10 as you exhale. If you can’t make it to 10, try 7. What’s important is not so much the number as that your ENTIRE breath LAST for the entire count. If you don’t make it, you’ll hyperventilate and create anxiety for yourself because you’ll be holding your breath just trying to make it to 10. Don’t do that! 

Your counting to 10 is for two reasons–and 2 reasons ONLY: 1) So you actually take deeeeep, looooooong breaths; and 2) so you focus on breathing and NOT on your dog barking, the argument you just had with your husband, or any other extraneous rigmarole. 

Some patients have told me they simply can’t count to 10 (or 7) because they can’t let their breath last that long and instead it just works them into a small frenzy. If this sounds familiar and you can’t count to a certain number, then don’t. Know that your breath is meant to do the two things mentioned above and, if it does, then you’re on track. 

photo credit: hanssolo @ flickr

Meditation takes practice. Quieting your mind is NOT easy. 

So for now, just breathe. Don’t worry yourself about deeper meanings and better health and doing it right and all that jazz. Breathe for 10 minutes using the steps above, then stop (not breathing, meditating!). Do it again the next day and the next day after that–for five days straight. Next, up it to 15 minutes for another five days, then 20 minutes for the five days after that. 

If you can breathe consistently and slow down your mind more than ever before for 20 whole minutes, you’re ready to move to the next step. 

(By the way, what’s the best way to keep track of your time? Here’s a tip–set a timer. You don’t want your counting interrupted by the thought, “I wonder how long it’s been?”) 

3. Keep breathing.

Let me set the record straight for all you beginners. You might have heard that meditation will deliver all the answers to life’s questions and conjure wonderful, magical thing. It’s not going to happen! Not on your first try anyway. Probably not your second, third, or fourth try either. 

Meditation takes practice. Quieting your mind is NOT easy. 

So for now, just breathe. Don’t worry yourself about deeper meanings and better health and doing it right and all that jazz. Breathe for 10 minutes using the steps above, then stop (not breathing, meditating!). Do it again the next day and the next day after that–for five days straight. Next, up it to 15 minutes for another five days, then 20 minutes for the five days after that. 

If you can breathe consistently and slow down your mind more than ever before for 20 whole minutes, you’re ready to move to the next step. 

(By the way, what’s the best way to keep track of your time? Here’s a tip–set a timer. You don’t want your counting interrupted by the thought, “I wonder how long it’s been?”)

4. Think about what you’re thinking.

Yes, meditation is meant to quiet the mind. So it might seem a bit strange that I’m asking you to think about what you’re thinking. 

But if you’re able to slow yourself down enough so you can actually hear your own thoughts, I want you to do something that seems a bit strange, and will definitely feel strange. 

I want you to step outside of yourself. While quiet, breathing, and calm, stand in front of yourself and watch yourself breathing. Imagine yourself calm, relaxed, and breathing easy. Then take a look inside your mind. See what’s going on there. 

The first time you do this, you might hear yourself thinking, “This is really strange … am I even doing this right?” 

Or perhaps “I can’t see myself. This crap doesn’t work!” 

Still, keep at it. Remember, YOU are in control here. Your job is to take back your power. You really CAN see from the outside what you’re doing and hear what you’re thinking when you’ve quieted your mind enough to do so. 

But here’s the catch. I don’t want you to analyze, process, talk about (with yourself, that is), or do any ruminating WHATSOEVER about what you see and hear. I only want you to hear what you’re thinking. And then hear your next thought, the one after that. Hear yourself thinking, “Oh, there’s another thought … and, oh, there’s another one!” 

No judgment, just thought. (Trust me, you CAN do this … with some practice!) 

5. Set an intention.

Once you’ve mastered the above steps, you’re now ready to take CHARGE of your meditation. At this point, you’ll be able to quiet yourself in a snap–it will take a mere matter of a couple minutes–and then stay quiet for a good amount of time. 

By now, you’ll meditate for 30 minutes easy. You’ll be LOVING how rested, relaxed, and calm you feel after your breathing sessions. (You’re a regular now–yeah!) 

When you’ve reached this level, this next step is to set an intention for your subconscious mind. Ohhhhh … exciting! But why? 

Your subconscious thoughts take up 85% to 90% of the 60,000 total thoughts you have each day. By quieting your mind, the ultimate goal is to bring these subconscious thoughts to the surface–to get at what the heck you’re really thinking about most of the time so you can change it. 

Here’s an example: Let’s say you have a big decision to make, such as whether or not to take a new job that requires that you move your entire family to another city. It’s a big opportunity, but the decision doesn’t seem cut and dry in your conscious mind. You’re torn. Meanwhile, behind the scenes, your subconsious mind is working hard. It’s aware of your beliefs, emotions, and past memories–all of which could be keeping you stuck in uncertainty. 

photo credit: Steve Rhodes @ flickr

Your subconscious thoughts could be activating the “I’m really freaking scared of change because every time I do something like this, I start fighting with my spouse more, I can’t meet friends as quickly as I’d like, and my kids seem to go haywire!” cycle of uncertainty. 

Your conscious mind may not be able to pinpoint this, but your subconscious belief system has it SPOT ON! 

In this example scenario, your intention for meditation might seem to be to answer the question: “What is the best work scenario for me? I’m stuck between my current job and new job, and I need a clear-cut answer.” 

But let’s be honest. I’ll be the first to admit that answers DON’T always come during meditation, and, when they do, they certainly don’t always come very clearly. Like a flashing neon sign in your brain that says, “TAKE THE NEW JOB!” 

But ask anyone–ANYONE–who meditates regularly with intentions, and they’ll tell you that something miraculous happens during their meditations that helps them be more clear-headed. They realize answers that they didn’t have before setting a very clear intention for their meditation, quieting their mind, and thinking about their thoughts. 

6. Don’t put pressure on yourself.

I could have stopped this simple guide at No. 5, but I felt it’s important to add in this last step. Meditation can work wonders for your health and wellness. But put pressure on yourself to “perform” during meditation, and you will miss out completely on the powerful benefits of this practice. 

Many times, I find I don’t have an intention for my meditation. My life seems to be move along, quite nicely thank you, and I have no big dilemmas to work through. Well, whoop-de-do, right? 

My point is, the idea here is to induce a calm, relaxed, and stress-free environment for yourself.

Remember, this is YOUR practice! It never matters how someone else meditates. It doesn’t matter what other guides about meditation have said. 

Your Meditation Practice

Put simply, it DOES NOT MATTER how YOU meditate if how you meditate works, feels right, and creates a space for quiet and calm. 

I merely hope this guide encourages you to start meditating. Simply start. Do it once and know that, right away, you’re not going to be able to “just breathe.” You won’t be able to create gaps between your thoughts. And you definitely won’t be able to have any “a-ha” moments. 

But in time (a SHORT time, actually!), you will become a meditation expert!

Your Choice, Your Voice Discussion:

1. What is imperative for you: the past, the present or your future and why is it so ?

2. Does sitting idle in a place, doing nothing and just breathing in and out actually help and benefit a person and how?

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Tags: relaxation
Posted in Emotional Well-being, Meditation and Mindfulness, Spirituality | 3 Comments »