Meditate Right: Avoid Negative Mindsets

Meditation is a powerful mental tool that can have a positive impact on our lives. However, it's important to be aware of the potential negative side effects that can occur for some people. While the majority of reported side effects are mild and transient, it's crucial to monitor yourself for any concerning changes related to your meditation practice.

1. Let Your Body Relax: When we think negative thoughts, our body physically tenses up, increasing our distress. Take a moment to sit down, breathe, and relax. Focus on each part of your body, from your head to your feet, and feel its connection to your centre of gravity. This can help occupy your mind and prevent it from being swept away by negative thoughts.

2. Focus on Pleasure, Not Pain: Even if you're experiencing chronic pain or ailments, try to shift your focus to something pleasurable. Think about your body and what feels good today. You can also try rolling your shoulders, stretching your neck, or doing some yoga to create feelings of softness in your body.

3. Gently Observe Your Negative Thoughts: Instead of forcefully suppressing negative thoughts, observe them without judgement. Position yourself as the observer, not the thinker, and allow the thoughts to float away. This technique can help break the cycle of negative thinking.

4. Breathe Deep: When we're anxious, our breathing tends to become shallow. Practise deep, thoughtful, and meaningful breathing by pulling your shoulders back and sitting up straight. Focusing on your breath can help break the cycle of negative thoughts and train your mind to focus on the present moment.

5. Meditate at the Same Time Every Day: Make meditation a part of your daily routine. You don't have to meditate at the exact same time, but conditioning yourself to meditate regularly can help establish a habit. Even a few minutes of meditation each day can make a difference.

Focus on the positive

Focusing on the positive during meditation can be a powerful tool for improving your mental health and overall well-being. Here are some tips to help you focus on the positive and avoid negative meditation:

Choose a Positive Focal Point

The object of your focus during meditation can significantly impact your experience. Instead of dwelling on negative thoughts or emotions, direct your attention towards something positive and uplifting. This could be your breath, a beautiful object like a rose, soothing music, or even your own sense of compassion and happiness. By intentionally focusing on positive stimuli, you can train your mind to seek out and dwell on positive aspects of your life.

Practice Mindfulness of the Body

Mindfulness of the body involves paying attention to the physical sensations in your body. Start from the top of your head and slowly move your attention down, noticing any areas of tension or discomfort. When you identify a tense area, imagine directing your breath to that area and allowing it to soften and relax. This technique helps to quiet your inner dialogue and prevent your mind from getting swept away by negative thoughts.

Observe Your Emotions with Compassion

Instead of suppressing or fighting against negative emotions, practice observing them with curiosity and compassion. Trace your emotions back to their triggers and explore their layers and subtleties without judgement. By allowing yourself to fully experience and understand your emotions, you can develop greater emotional awareness and regulation.

Focus on the Present Moment

Rather than dwelling on the past or worrying about the future, direct your attention to the present moment. Experience what is happening right now, moment by moment, without attaching any labels or judgements. This technique, also known as mindfulness, can help you cultivate a sense of calm and peace by anchoring you in the present.

Cultivate Gratitude and Forgiveness

Meditation can be a powerful tool for cultivating positive emotions like gratitude and compassion. Think about the people in your life and remind yourself of your shared humanity. Reflect on your core values and what truly matters to you. Choose to forgive those who have wronged you and let go of any negative emotions associated with those experiences. By focusing on gratitude and forgiveness, you can shift your mindset towards positivity and compassion.

Remember that meditation is a skill that takes practice and patience. Be gentle with yourself and don't worry about doing it perfectly. With regular practice, you will gradually develop the ability to focus on the positive and avoid negative meditation.

Relax your body

Relaxing your body is an important part of meditation, and there are several techniques you can use to achieve this.

One technique is to focus on your breath. Find a quiet space and get comfortable. Take five deep breaths, in through the nose and out through the mouth. As you breathe in, think about taking in fresh air, and as you breathe out, imagine you're letting go of any stress in your body and mind.

Another technique is progressive muscle relaxation. This involves a series of exercises in which you tense your muscles as you breathe in and relax them as you breathe out. This technique is incompatible with your body's anxiety response, so it can help you feel calm. To do this, lie on your back in a comfortable place where you won't be disturbed. Breathe in and tense the first muscle group—your hands—for 4-10 seconds, then breathe out and relax your hands. Repeat this process for each muscle group in the body, noticing the difference between how the muscles feel when they're tense and relaxed.

You can also try yoga, tai chi, or qigong. These ancient practices combine rhythmic breathing with a series of postures or flowing movements, providing a mental focus that can calm a busy mind.

Finally, spending time in nature can help you relax your body. Research has shown that being in nature lowers blood pressure and heart rate and reduces the production of stress hormones such as cortisol.

Observe negative thoughts

When a negative thought pops into your head, don't try to forcefully suppress it. This is a losing battle, like trying to swim against a current. Instead, observe it for what it is. Position yourself as the observer, not the thinker. Remember that your thoughts are separate from you and your Higher Self, and simply allow the thought to float away.

By pushing back on negative thoughts, you are actually feeding it the energy it needs to survive. So, rather than bringing judgment, criticism, or frustration to a negative thought, take a deep breath and lean back from it. Oftentimes, the thought is a form of pain or negative energy trying to release itself from your body or mind. By doing so, you can make the thought more deeply entrenched in your subconscious.

Meditation offers the opportunity to recognise the content of thought patterns, take a step back, and let them pass through. It also gives the rewarding insight that the half-life of a negative thought is incredibly short when we choose not to engage with it.

Better yet, you can choose to replace the negative thought with something entirely different: a slow and calming breath. By training your brain to substitute provocative states of mind with deep and conscious breathing, you can create a habit of transforming your suffering into flow.

Breathe deeply

Breathing deeply is a powerful tool to help you avoid negative meditation. Deep breathing, also known as diaphragmatic breathing, abdominal breathing, belly breathing, or paced respiration, is a common feature of many relaxation techniques.

When you breathe deeply, the air coming in through your nose fully fills your lungs, and your lower belly rises. This encourages a full oxygen exchange, allowing for a beneficial trade of incoming oxygen for outgoing carbon dioxide.

Deep breathing can slow your heartbeat and lower or stabilize your blood pressure, which can help to reduce stress, anxiety, and negative emotions. It is a natural way to calm yourself when your temper flares and can sharpen your concentration skills.

• Find a quiet and comfortable place to sit or lie down.
• Take a normal breath, then try a deep breath: breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs.
• Let your abdomen expand fully, then breathe out slowly through your mouth or nose.
• You can repeat this a few times if you wish, then gradually transition into natural breathing.
• If your nasal passages are clear, breathe through your nose with your mouth closed or slightly open.
• Focus on the rise and fall of your chest or the sensation through your nostrils.
• Be kind to your wandering mind. If your mind wanders, gently bring your attention back to your breath.
• Aim for at least 10–15 minutes of deep breathing practice each day.

Be consistent

Consistency is key when it comes to meditation. It is far more beneficial to meditate for short periods daily than to meditate for longer periods less frequently. For example, meditating for 10 minutes a day is more powerful than a 60-minute session once a week. Consistency allows meditation to truly settle into your mind and make a lasting impact.

However, maintaining a consistent meditation practice can be challenging. Many people start with enthusiasm but struggle to keep it up over time, or they find it difficult to incorporate it into their daily lives. Here are some tips to help you build a consistent meditation practice:

Track Your Progress

Consider keeping track of your meditation practice. This can be as simple as marking a calendar with stickers or smileys for each day you meditate. Visual reminders of your progress will encourage you to meditate more often and help you easily identify how often you are meditating. This simple form of tracking can be an effective tool to boost consistency.

Start Small and Slow

Don't overwhelm yourself by jumping straight into lengthy meditation sessions. Start with short sessions of 3 to 5 minutes a day and gradually increase the duration when you feel ready. This way, you set yourself up for success and build a positive belief system around your ability to meditate regularly. Remember, the positive effects of meditation will become evident when you introduce small amounts of structure and discipline into your routine.

Find the Right Meditation for You

Explore different types of meditation to discover what works best for you. Some people prefer "compassion" meditations, while others might favour "attention on the breath" meditations. Some like to incorporate walking or light meditative music into their practice. Experiment with different techniques with an open mind, and be mindful of what resonates with you. Finding a practice that suits your needs and preferences will make it easier to maintain consistency.

Be Mindful of Your Energy Levels

Pay attention to your physical state before you begin. If you are too tired or unwell, it might be best to prioritise your body's needs. Everyone has different preferences for when they like to meditate. Some prefer morning meditations to enhance their focus for the day, while others find that evening meditations help them unwind and fall asleep more easily. Discover your sweet spot during the day or night when you can have more fruitful meditation sessions.

Manage Your Expectations

When you meditate, remember that you are not actively trying to relax. Your body will naturally relax as you focus on your breathing. Focusing on a desired outcome can actually hinder your progress. Instead, meditation is about breaking the cycle between action, thought, and identification. Observe your thoughts and emotions without judgement, and allow them to float away.

Frequently asked questions