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Meditation. It's often portrayed as this grand, serious endeavour that requires immense effort to achieve enlightenment.
We build it up in our minds as something daunting, believing that we must struggle through it to reap its benefits. But what if I told you that the magic of meditation lies in letting go of this struggle and realising that it has been within us all along?
Like many, I've spent years trying to meditate. I've followed guided sessions, attended meditation classes, and even sat in silence in Buddhist temples. Yet, more often than not, I found myself frustrated by my wandering thoughts, fidgeting, or the inability to "empty" my mind. It was a constant battle against myself, leaving me questioning the identity of the one criticising me within my own mind.
This struggle is common among meditators. As Ram Dass once said, "We end up going through hell in meditation to quiet our mind, not because somebody says, 'You ought to quiet your mind,' but because our agitated mind is driving us up the wall, and it’s keeping us from getting on with it."
The truth is, we often hinder our own progress because we believe meditation should be difficult. We've convinced ourselves that it's supposed to be a challenge, and ironically, this belief only adds to our self-imposed hardships.
But let's strip away the complexity and get back to basics.
If you're new to meditation and curious to dip your toes in, here's a simple guide:
Create a Comfortable Setting: Find a space where you can relax without feeling self-conscious or interrupted. Whether it's your bedroom or a quiet corner, choose a spot where you can unwind. Turn off your mobile phone, or if using the timer on it, pop it on airplane mode so you shan’t be disturbed.
Find a Comfortable Posture: Sit in a way that allows you to maintain a long spine and relaxed posture. Whether cross-legged, in a chair, or kneeling, find a position that feels right for you. There is no need to force yourself into full locus position… be kind to yourself as if you are your own grandparent.
Set a timer & set your intention. Set a timer to release you from the concern of how much time has passed. Trust that the timer will sound, so you can free yourself of concern that you will be late for whatever is next in your day. Setting a timer also allows you the space to know that whatever comes up, whether discomfort or pleasure, you have set the intention to “be here now”, and know there is nothing else to do.
Soften Your Focus: Allow your eyes to rest in a soft gaze or gently close them (without drifting off to sleep).
Connect with Your Environment: Notice the sensations in your body—the support of the ground beneath you, the feeling of air on your skin, and the sounds in your environment.
Focus on Your Breath: Bring your attention to your breath, following its natural rhythm as it flows in and out. Allow your attention to rest here.
Let Thoughts Pass: When thoughts arise (and they will), acknowledge them without judgment and gently guide your focus back to your breath, then perhaps ask who is it that noticed you thinking and guided you back to your breath.
Release Expectations: Let go of any preconceived notions or pressure to achieve a certain state. Simply allow yourself to be present in the moment.
Remember, meditation isn't about achieving perfection or suppressing thoughts; it's about cultivating awareness and acceptance of the present moment.
Start with just five minutes and gradually increase your practice as you feel comfortable.
So, why not give it a try? The magic of meditation awaits, ready to unfold when you simply let go and be.
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