So many friends have said to me, “Meditation so hard! I always catch myself thinking.” I’m here to tell you that is A-okay! If you read last week’s post, you know I think savasana is the most important part of the yoga practice because it’s a time to be still and quiet the mind. Savasana is essentially a mini meditation at the end of a yoga practice. Meditation is a beautiful practice you can tap into anywhere at any time.
Deepak Chopra says, “Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there – buried under the 50,000 thoughts the average person thinks every day.” I think there’s a common misconception that meditation means not thinking, and then when we meditate and have thoughts, we feel as though we failed or had a bad meditation. The truth is, there are always going to be thoughts that arise — we’re human, it’s what our brains do! The intention is to notice what thoughts arise and then let them pass. An key component of feeling more relaxed after meditating has been to not get upset at myself when my mind wanders. When I first started meditating, I would say to myself, “Oh no, you’re thinking! You’re not supposed to do that.” Now I understand that it’s a part of the practice.
Photo by Precious Peach Photos
When the thoughts arise, we acknowledge them and allow them to pass. A practice that has helped me when I noticed my mind has wandered off, is to simply say the word “thinking” to myself in my head. Then I allow the thought to pass and tune back into the stillness. Some days are easier than others. I’ve had meditation sessions when my mind raced the entire time. That doesn’t mean the meditation was unsuccessful — it reveals where our focus is and what worries are troubling us. We are then able to tap into and notice the areas of our life that need some TLC. You don’t need to solve the problem that came up or judge yourself for where your mind went, simply return back to your body. In meditation, when we notice thoughts have begun to surface, we allow them to pass by. Meditation makes such a big impact on our lives because when things happen to us, it teaches us to not immediately react, but to tune in with how things feel in the body and mind.
Now for the tips and tricks that have greatly helped me in my meditation:
1. Start Small. Meditation can be very intimidating. You may hear about folks who spend 20 minutes every morning and evening meditating, and that may feel impossible for you. I get it — it is for me as well. Meditation is a lot less intimidating when we begin the practice in small doses. Start out by taking 3-5 minutes to sit in stillness with your eyes closed. You can even set a timer! It may feel hard at first, but each day you do it, it will begin to feel easier. You can begin to add additional time on when that feels appealing to you.
2. Focus on a mantra. If you’re struggling with racing thoughts, try focusing on a mantra throughout your practice. Simply repeat the mantra in your head over and over to allow your mind to focus on those words and allow them to seep in to your subconscious. Some mantras I love are “I am enough” or “I am love.” These simple statements are easy to repeat and return to when your mind begins to wander.
3. Focus on your breath. Another tool for a busy mind is to focus on your breath. Pay attention to each inhale and exhale, and follow your breath as it moves in your body. You can even say “inhaling, exhaling” to yourself if that helps you follow your breath.
4. Try out an app. There are so many great meditation apps out there if you enjoy a guided meditation where a guide will lead you through the practice. I’ve enjoyed Headspace and Calm. The calming voice of the guide and the soft background noise can be really soothing.
5. Relax. Don’t worry about the mind chatter or trying to be “good” at meditating. Allow yourself to take a few moments to calm down and soak in the quiet. Going into the practice with no expectations will allow you to have a peaceful experience. Don’t fret if you don’t walk away with a feeling of euphoria — this practice is about tuning out the outside world and tuning into you.
Photo by Precious Peach Photos
I hope these tips help you! If you have any additional tips and tricks, share them below!
Sending love,
Morgan