When life gets busy, your inner peace can get squashed by the weight of your responsibilities. But taking a moment to pause and meditate can create an oasis of calm.
Meditation can become a sanctuary where you find balance amidst the chaos of everyday activities. It can be a beacon of tranquility, focus, and self-awareness.
But you have to practice meditation consistently to see results – even if it’s only a few minutes each day. Because it isn’t just a band-aid solution you should use during moments of stress. It’s a powerful tool that helps you create a calm and clear space within yourself. A space where you can understand your thoughts and feelings better.
During hectic days, give yourself a gift – the gift of meditation. Take a moment to pause, find an inner calm, and focus your mind.
What Is Meditation?
Meditation is a practice that involves focusing your mind. It’s choosing to focus on one thing – no matter what else is happening around you or within yourself. This gives your mind a break from its usual patterns and worries. And allows you to step back and see things from a different perspective.
Think of it as a journey – not a destination. The more you practice focusing your mind, the more you discover about yourself and how you relate to the world around you. This journey can also:
- Lead to a deeper understanding of your own mind.
- Help you be more present in your life.
- Make you more aware of your choices and actions.
Over time, regular meditation practice helps you stay anchored in the present moment and builds your mindfulness muscles.¹
But something to note. Contrary to popular belief, meditation isn’t about silencing your mind. So many people tell me, “I can’t meditate because my mind wanders.” But that’s exactly what it’s supposed to do.
A Metaphor for How Meditation Really Works
Imagine your mind is an aquarium. Your thoughts are everything that fills the aquarium – the vibrant fish, dancing seaweed, shifting sand, floating bubbles, and whir of the filter. All of these things are constantly moving in the aquarium, just like the thoughts in your mind.
When you meditate, the goal is to pick one thing in your mind to focus on, like a rock at the bottom of the aquarium. You’re simply going to look at that one rock. That’s it. But just because you’re looking at that rock doesn’t mean the fish stop swimming or the seaweed stops dancing.
Your brain will continue to create thoughts and ideas while you’re focusing on one thing in your mind. Sometimes, your “rock” won’t be that exciting – so you get distracted by the fish and the seaweed. You might even fail to focus on your rock for more than a few seconds at a time. During other meditations, you might only be able to see your “rock” and nothing else.
All of this is part of the meditation practice – but at no point are you silencing your mind.
Your “rock” is simply a focal point during your meditation. While it can change from one meditation to another, it remains the same during a single sitting. It can be anything you can focus on, such as:
- The movement of your breath
- A lit candle
- Someone’s voice (like in a guided meditation)
- A mantra, word, or prayer that you say to yourself
- A body scan
The goal is to develop a meditation practice that helps you become more aware of your thoughts and feelings. Then you can acknowledge and release them to return to your rock. It’s all about maintaining your focus without getting swept away.
The Power & Benefits of Meditation
Meditation is so powerful because it helps align your physical, mental, and spiritual selves. You become more attuned to each part of your being, opening up avenues for inner exploration and understanding. This allows you to live a more balanced, fulfilling, and harmonious life.
The power of meditation also lies in its simplicity and accessibility. Anyone can practice it anywhere, at any time. It’s a universal tool for better health and well-being and can lead to benefits like:
- Reduced stress, making it easier to manage more effectively.
- Improved emotional balance, leading to a calmer state of mind.
- Enhanced clarity when you have to make decisions.
- Increased self-awareness as you shine a light on your thoughts and behaviors.
- Boosted empathy so you’re more understanding and compassionate towards others.
- Improved focus and concentration, especially during stressful times.
- Enhanced physical health by reducing blood pressure and improving immune function.
Just a few minutes a day can make a significant difference in your life.
The Process of Meditation
To begin meditation, start by finding a comfortable position, closing your eyes, and focusing on your breath. You can meditate anywhere you feel comfortable and can focus.(But meditating in the same spot every time can raise the vibrations in that area over time.)
You don’t need any special equipment or a specific place to be. But if you’d like to make yourself more comfortable with a meditation cushion or set the ambiance with lit candles, check out my Amazon store for some useful products. (As an Amazon Associate, I may earn commission from qualifying purchases.)
Then, begin by selecting your focal point, a.k.a. the “rock” at the bottom of your aquarium. Whether it’s a mantra, visual image, sound, or the rhythm of your breathing, use this focal point to look at one thing in your mind.
When you first start your meditation practice, you might encounter some unexpected challenges, such as:
- Wandering Thoughts – Thinking during meditation isn’t just normal, it’s expected. Your brain is designed to think, just as your heart is to beat. So it’s okay if your mind wanders because this is part of the experience. Once you recognize that you’ve stopped focusing on your “rock,” gently steer your focus back to it. This trains your mind to stay present, not empty.
- Recognizing “True” Meditation – You’re truly meditating when you sit down intending to meditate. Whether you’re able to focus on your “rock” or not, you’re meditating. Whether a meditation feels good or bad, right or wrong, you’re still meditating. Because you’re choosing to focus on one thing in your mind. So don’t beat yourself up if you don’t have “perfect” meditation sessions. It takes time to learn how to focus your mind – but the more you practice, the more natural it will feel.
- Having Preconceived Ideas – You might expect instant peace or enlightenment the first time you meditate. Or that you’ll instantly reach a state of heightened focus at each session. Or that you don’t have to work on it each day. But these are unreasonable assumptions. Because meditation requires practice, patience, and consistency. So start with a small, daily practice and an open mind if you want to see benefits in your life.
Don’t forget – meditation is a gradual process of self-discovery and mindfulness. Every time you meditate, you’re taking a step towards a more mindful and centered self.
Finding Your Meditation Path
There is no one “best” or “right” way to meditate. What works for you may not work for someone else (and vice versa). So, I encourage you to experiment with different styles of meditation and find the one that feels right for you.
If you’ve never meditated before, here are some options for you to try:
- Guided Meditation – This is the most common type of meditation most people turn to. It involves someone guiding you through the meditation process. It’s easy to follow because the guide will tell you exactly what to do and when to do it. (The guide will even tell you what your “rock” or focal point should be.) To try this, you can download an app (like Headspace) or search for YouTube videos.
- Transcendental Meditation – This type of meditation occurs on your own, without a guide. Start by finding a comfortable, quiet place to sit. Then, repeat the special word or sound assigned to you during this meditation session. That word or sound becomes your mantra and focal point (aka your “rock”). Continue to repeat this mantra to yourself. If you want to learn more about this type of meditation, you can click the link to sign up for the free introductory talk.
- Walking Meditation – This type of meditation involves movement, and it’s also something you can do without a guide. When you go for a walk, start paying attention to your body’s movements. You can count your steps or simply focus on the consistent beat of your feet hitting the ground. The connection between your feet and the earth becomes your “rock” or focal point.
Remember, the best way to meditate is the way that works for you. It might be sitting in silence, walking in nature, or listening to a guided session. The important thing is to keep an open mind and try different methods until you find your fit.
If you want to explore different types of meditation in a safe setting, I invite you to check out my “Exploration of Meditation” service. In this session, you’ll be able to try a few types of meditation techniques to see which ones resonate with your body and mind.
Or you can check out the books in my Amazon Store to learn more about this topic. (As an Amazon Associate, I may earn commission from qualifying purchases.)
Meditation Is a Gift
Meditation is a journey. It’s about consistently carving out time for yourself and connecting with your inner world. It’s not about quieting your mind. But rather improving your focus, attention, and awareness in your thoughts.
As the festive season comes upon us, gift yourself the practice of meditation – a tool for self-love and self-care. And if you’re new to reiki and meditation (or you want to deepen your practice), I invite you to book a session with me for any of my services:
- Reiki & Chakra Balancing
- Vibroacoustic Therapy
- Sound Baths & Singing Bowls
- Meditation
- Human Design
- Home Services
Embrace this opportunity to explore, understand, and grow. Because meditation can lead you on a journey toward inner peace and self-discovery.
Sources:
- Staff. “How to Meditate.” Mindful, Mindful Communications & Such, PBC, 15 Nov. 2023, www.mindful.org/how-to-meditate/.