For me, ‘meditation’ is everything that slows down your thoughts and brings them to rest. This could be a classical meditation or something you love to do – which makes you forget the world around you.
Rather than trying to stop the thoughts (because then you think about the thoughts?) try to focus your mind on something that requires some attention, but does not stimulate your thoughts.
For example:
- Listening to white noise sometimes works better than ocean waves or birds chirping
- Perceiving the breath as it flows naturally
- Visually focussing at a point, e.g. a candle flame
- Feeling the body from the inside, e.g. your hand.
But why do that in the first place?
The answer to this cannot be explained so much as felt. When all attention is no longer on the thoughts, you can experience this – and much more:
- An intense presence, a clear awareness of ‘here and now’
- A feeling of lightness or relief
- A calming, inner peace
- A quiet joy that cannot be explained
- Sudden inspirations and ideas that feel good….
When such good-feeling ideas and impulses come, follow them up, even if they don’t seem logical at all!
Try it today.
After getting up in the morning is a good time, because usually the thoughts are not yet so active. But any time during day or night is OK.
- Sit down comfortably.
- Find a focus, e.g. the noise of the heating or sounds from a phone app.
- When thoughts come, notice them and remember your intention to stay focused on the noise.
- Just keep returning to that sound (or whatever you have chosen as your focus), time and again.
- It’s good to take 15-20 minutes a day to meditate, but find the right amount of time for you. 3 minutes is better than nothing!
Extra Tips
- It is completely normal that thoughts come to mind. Even 100 times. Just refocus, with no fuss.
- If you automatically get into positive thoughts that are accompanied by a really good feeling, then let them flow. Follow these good-feeling impulses!
- Do not try to achieve something specific through meditation. Just sit down and focus your attention on something ‘boring’. Results often come as a surprise and when you do not expect them.
- Experiment! Every person is different and every day, too. Find your time, duration, place and focus for meditation.
Classical meditation is best for most people in some way.
But if your thoughts and emotions are mostly positive… if you are someone who discovers and enjoys beautiful things often and naturally… then you may have already found your own way of meditating.
Some people find their meditation in music, art, sports or nature. If you are such a person, you will know what I mean…
Have fun!
