You might have approached meditation with high hopes, only to feel discouraged when your mind wanders or you don’t achieve an immediate sense of calm. Maybe you felt intimidated by the idea of sitting still, thinking you must empty your mind completely or reach some lofty state of enlightenment. The truth is, this is. a misconception that can create unnecessary pressure and prevent you from enjoying the true essence of meditation.
From a yogic perspective, meditation isn’t about achieving a specific goal or forcing the mind into silence. It’s about showing up, being present, and cultivating a sense of inner awareness; a moment of self-exploration and self-discovery. It’s a practice of observing your thoughts without judgment, accepting that they naturally arise, while noticing them without attaching to them. Whether your mind is busy or calm, every meditation session is valuable and the journey itself is the reward.
I am writing this article as a guide to help you approach meditation with confidence and ease:
Free yourself from expectations: Before starting your meditation, detach yourself from the belief that meditation has to come with an achievement and rather see it as an “appreciation of the present and a kind of grooving with the eternal now”, as Alan Watts would say. Try to understand that the “goal”, if that’s what you want to call it, is achieved in the very moment.
Set an intention: Prior to beginning, take a moment to understand why you want to meditate. Are you seeking stress relief, improved focus, or a sense of inner calm? Setting a clear intention helps guide your practice and helps you determine, which technique you would like to explore to connect your time in your seat with your purpose.
Choose a comfortable space: Find a quiet, comfortable space where you won’t be disturbed. It could be a corner of your room, a spot in your garden, or even just a comfortable chair. The key is to create an environment where you feel relaxed and at ease. If your environment makes it hard to find the ideal space of complete quietness, approach your practice as a challenge and withdraw your senses from the outer world, letting external stimuli be there, without reacting to them with thoughts.
Find a comfortable seat: Finding a seat is key when it comes to practicing meditation. In Yoga, for example, we practice Asana (postures), which translates into “Finding one’s seat”, in order to prepare the body for physical steadiness and ease when sitting. So whether you are sitting in a cross-legged seat, Sukhasana, on your heels or between your feet in Hero’s pose, Virasana, or in Lotus pose, Padmasana, make sure that you are comfortable, your legs are relaxed and your spine is tall, because only then, the mind can be free. Pay attention to the following alignment cues: Your hips are over your knees, your heart is over your hips, and your head is over your heart.
Use props like blocks, bolsters or blankets to find your seat or even sit on a chair, if your body won’t allow being seated on the ground.
Start small: Try not to commit to a certain time you want to stay in your seat, especially of you are practicing without guidance. If you’re new to meditation, you might want to start with short sessions of 5-10 minutes. Knowing when your meditation session is over often comes down to a personal feeling of completion. You might end your session when you feel a sense of calm or mental clarity, or when you notice a natural transition in your breath or body sensations. Trust your intuition and know that there's no right or wrong moment to conclude. The key is to finish feeling more centered and peaceful than when you began. And as you become more comfortable, gradually increase the duration. Throughout your progress, know that consistency is more important than length, meaning regular short sessions are more beneficial than occasional long ones.
Explore different techniques: Meditation comes in many forms and while you might find and choose your go-to technique, you will notice how different techniques compliment certain needs. Experiment with different styles to find what resonates with you. While guided meditations can be particularly helpful for beginners, providing structure and support, as your practice advances, you will likely start guiding your own meditations. While a mindfulness meditation encourages you to observe your thoughts, emotions, and sensations without judgment and sit quietly, noticing whatever arises in your mind, there are are some other common techniques to consider:
Breath awareness meditation: A simple and effective way to begin meditation is by focusing on your breath. Focus on your breath as it flows in and out, while simply observing the natural rhythm of your breathing without trying to change it, noticing the sensations in your nostrils, chest, or abdomen. Fully allow yourself to become absorbed in the flow of your breath. When your mind wanders, gently bring your attention back to your breath and its rhythmic flow. Envelope the thoughts that arise in your breath and let them flow out of your body on the exhale.
Body scan meditation: In a body scan meditation, you systematically bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or areas of relaxation. This technique promotes physical awareness and can help release stress and tension.
Progressive relaxation: Similarly to a body scan meditation, during, progressive muscle relaxation, you are giving each body part attention, one after another, tensing and then slowly releasing each muscle group to help reduce physical tension and promote relaxation..
Mantra meditation: This involves repeating a word, phrase, or sound (a mantra) to focus your mind. Common mantras include "Om," "So ham," or personal affirmations. The repetition of the mantra helps to quiet the mind and deepen your concentration. Use words, phrases, or sounds you want to deeper embed into your consciousness and repeat them aloud or in silence, while allowing for stillness in the pauses between the breaths.
Loving-kindness meditation: This practice involves generating feelings of compassion and love towards yourself and others. Start by focusing on yourself, then gradually extend these feelings to loved ones, acquaintances, and even all humans and beings. Repeat phrases like the following and extend them to others.:
“May we all be happy and live with meaning and connection and a playful, grateful, and joyful heart.”
“May we all be healthy and have a body that gives energy, flexibility, strength, and stability.”
“May we be safe and protected from inner and outer harm.”
“May we all flourish, thrive, and live with the ease of wellbeing.”
Be gentle with yourself: It’s natural for your mind to wander during meditation. When this happens, don’t judge yourself or get frustrated. Simply acknowledge the distraction and gently return your focus to your breath or chosen point of focus. Meditation is a journey, not a destination. There will be days when your mind feels restless and days when you feel deeply peaceful. Embrace the ups and downs of the practice, knowing that every session is valuable. Remember that there is nothing to achieve, there is no "bad" practice, but only appreciation for the time spent showing up.
Practice regularly: Like any skill, meditation requires regular practice. Try to incorporate it into your daily routine, whether in the morning to set a calm tone for the day or in the evening to unwind. Even a few minutes a day can make a significant difference over time.
Open the door to a more balanced, mindful, and fulfilling existence. Whether you start with just a few minutes a day or explore various techniques to find what suits you best, the important thing is to begin. Approach your practice with patience and kindness, and you'll soon experience the magic of a steady mind.
Please feel free to share your experiences with meditation or get in touch:
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