Meditation's Non-Directive Method

Nondirective meditation is a practice that involves a relaxed focus of attention, allowing thoughts, images, sensations, memories, and emotions to emerge and pass freely. It is often contrasted with concentrative meditation, where the meditator focuses on their breathing or specific thoughts, suppressing other thoughts. Nondirective meditation is thought to facilitate the mental processing of emotional experiences, contributing to stress management and overall wellness.

To practice nondirective meditation, you can follow these steps:

1. Choose a word or mantra, usually one or two syllables long and without meaning.

2. Find a quiet place where you can be undisturbed for about 20 minutes. Sit comfortably with your back straight, and close your eyes.

3. Silently think your word until you reach a place of rest, where the mantra becomes a faint thought or feeling.

4. Let go of the word and allow yourself to be in the silence. Your mind will likely start to wander, so acknowledge any thoughts, feelings, or distractions that arise without resisting them, and let them pass gently.

5. If you find yourself engaged in a thought, gently return to your word, softly repeating it a few times until you are centred again.

6. At the end of the 20 minutes, sit quietly for a few extra minutes to transition back to daily life.

It is important to note that meditation is not about completely clearing your mind, but rather intentionally letting go of thoughts that dominate your conscious experience.

Choose a word or mantra with no meaning, like aham or shiring

Non-directive meditation is a technique that involves a relaxed focus of attention that allows thoughts, images, sensations, memories, and emotions to emerge and pass freely. It is often contrasted with concentrative meditation, where the meditator focuses on their breathing or specific thoughts, suppressing other thoughts.

A key component of non-directive meditation is the use of a mantra. A mantra is a word or phrase that is repeated continuously during meditation. Mantras are typically meaningless, and they can take the form of vibrations or non-semantic sounds. They are intended to keep you distracted from your surroundings and help you achieve a deeper level of consciousness and relaxation.

When choosing a mantra, it is important to select one that is personal and belongs only to you. Mantras are usually based on gender, level of development, age, and what you want to achieve from meditation. They are typically no more than two words and are meaningless and simple so that they do not distract you from your focus.

• "Aham" or "Shiring"
• "OM" or "AUM"
• "So Hum", which means I am in Sanskrit
• "Sat Nam"
• "Om Namah Shivaya"

Find a quiet place, free of distractions, and sit with your back straight for 20 minutes

Finding a quiet place to meditate is an important step in the process of non-directive meditation. This type of meditation is all about letting your mind wander freely, and a quiet place with minimal distractions will help you achieve that.

When preparing for non-directive meditation, it is important to find a quiet place where you can be alone and uninterrupted for the duration of your practice. This could be a quiet room in your home, a peaceful spot in nature, or even your car if that's where you feel most comfortable. The key is to find a place where you won't be disturbed and can fully relax into the meditation.

Once you've found your quiet space, it's time to get into a comfortable position. For non-directive meditation, it is recommended to sit with your back straight. You can sit on a chair, on the floor with your legs crossed, or even lie down if that's what feels best for you. The important thing is to maintain good posture and keep your back straight to facilitate proper breathing.

During your meditation, you may choose to close your eyes or keep them open and softly focused on a spot in front of you. If you choose to keep your eyes open, try to avoid looking around and stay focused on your inner experience.

For the next 20 minutes, simply observe your thoughts, emotions, and sensations without judgement. Let your mind wander and welcome any thoughts, images, or memories that arise. The goal is not to suppress or control your thoughts but to accept them and let them pass through your mind freely.

Remember, non-directive meditation is about cultivating a relaxed focus and allowing your mind to explore. Don't worry about "doing it right" or achieving a specific state of mind. Just observe and accept whatever arises during your practice.

If you find your mind becoming distracted or restless, gently bring your attention back to the present moment. You can focus on your breath or on a specific word or phrase to help you stay grounded. Deep breathing exercises before or during your meditation can also help calm your mind and body.

By setting aside time for non-directive meditation in a quiet and comfortable space, you can minimise distractions and fully embrace the practice, leading to improved stress relief and overall well-being.

Close your eyes and silently think your word until you reach a place of rest

To begin non-directive meditation, choose a word that is one or two syllables long and that has no meaning to you. Sit in a quiet place, free of distractions, where you won't be disturbed for around 20 minutes. Sit with your back straight, close your eyes, and silently think of your word. Think of it as a faint thought or feeling, and do so effortlessly. When you reach a place of rest, you will be thinking of the word as a weak, constant tone.

The idea is not to focus on the mantra, but to let it disappear and experience pure consciousness. When you realise you are aware of something, gently return to thinking of the mantra in an easy way. Don't worry if it's working—this is a trick of the mind.

Non-directive meditation is a relaxed form of meditation that allows thoughts, images, sensations, memories, and emotions to emerge and pass freely. It is thought to help with the mental processing of emotional experiences, contributing to wellness and stress management.

Let go of the word and allow thoughts, feelings, images, and memories to pass through your mind like objects in a river

Non-directive meditation is a technique that involves a relaxed focus of attention, allowing thoughts, images, sensations, memories, and emotions to emerge and pass freely. This type of meditation does not involve actively controlling or pursuing thoughts, but rather accepting them as they are.

When letting go of the word and allowing thoughts, feelings, images, and memories to pass through your mind, it can be helpful to visualize your mind as a river. Imagine yourself sitting on the bank of a river, observing the water flowing by. This represents you as an observer of your thoughts, rather than being fused with them.

As you sit by the river, notice the thoughts, feelings, images, and memories that come to mind. Allow them to emerge and pass by without judgement. You might imagine them as leaves or twigs floating on the river, or even as small boats carrying a particular thought or memory.

As you observe, you might notice that some thoughts or feelings are particularly sticky, as if they want to pull you into the river. That is okay and perfectly normal. Simply acknowledge their presence and gently redirect your attention back to the river.

If you find it challenging to visualize a river, you can try a variation of this technique by imagining yourself sitting in a movie theater. Observe your thoughts and feelings as if they are movies playing on the screen. Notice the details of each movie, such as the setting, characters, and plot. Then, gently shift your focus back to the present moment.

Remember, the key is to cultivate a sense of detachment from your thoughts and feelings, allowing them to come and go like objects floating down a river. With consistent practice, you will develop greater awareness and acceptance of your inner experiences.

Gently return to your word if you find yourself engaged in a thought

When you find yourself engaged in a thought, gently return to your word. This is a key part of nondirective meditation. If you are meditating and you realise you have been carried away by your thoughts, you should not resist or suppress them. Instead, acknowledge them and let them pass from your mind. Then, gently return to your word or mantra, repeating it softly a few times until you are once again centred.

Nondirective meditation is not about suppressing thoughts, but rather letting them go. At the end of your meditation, you might notice your mantra fading or even disappearing entirely. This is okay and means you are sinking into a deep state of restful awareness. If thoughts return and become dominant, softly begin the mantra again.

The mantra can be any word, usually just one or two syllables in length, and without meaning. It is repeated silently, with no need to synchronise with your breath. If you find yourself getting carried away by thoughts, gently return to the mantra.

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