Meditation Motivation: Finding Your Inner Drive

Many people are put off by the idea of meditation, believing that it requires sitting on a cushion on the floor with your eyes closed. However, meditation can be practised anywhere, including while driving, walking, eating, showering, or even waiting for an elevator.

Meditation is an approach to training the mind, similar to how fitness is an approach to training the body. It can help you achieve a sense of calmness and openness, enabling you to accept things beyond your control and reducing stress, anger, and anxiety.

There are various meditation techniques, such as concentration meditation, mindfulness meditation, and moving meditation techniques like tai chi and walking meditation. Concentration meditation involves focusing on a single point, such as your breath, a candle flame, or a repetitive gong. Mindfulness meditation encourages you to observe your wandering thoughts without judgement.

To get started with meditation, you can follow some simple steps. First, take deep breaths and focus on your body. Feel your hands on the steering wheel and your back resting on the seat. Eliminate all noises and immerse yourself in silence. Then, tune into your immediate surroundings and pay close attention to what you see and hear. Come up with a simple ritual to help you stay present, such as a one-word label for each action or sensation. For example, blinker for turning on your blinker or wind for feeling the wind while driving.

Meditation can be practised anywhere, not just in a static, silent environment

One way is to change your meditation time to when others are asleep or not at home. This can help reduce distractions and create a more peaceful atmosphere. Additionally, if you have pets, ensure they have food and water before you start, as this will make them less likely to disturb you.

Another option is to use noise-cancelling headphones or earplugs to block out the noise. You can also try meditating outdoors, as nature sounds tend to be less distracting than indoor noises. Changing your meditation time to late at night or early in the morning can also help, as there are usually fewer people around, and you can take advantage of "quiet time policies" in some places.

If you prefer to meditate in silence, you can always leave your home and find a quiet space elsewhere, such as a yoga or meditation centre, or even a local park. While meditating in public may feel uncomfortable at first, being outdoors and surrounded by nature can still provide a more calming atmosphere than being inside a noisy building.

It is important to remember that as you progress in your meditation journey, you will develop a tolerance for noise. With practice, you will be able to meditate anywhere, whether it is in the comfort of your own home or while driving, walking, or even waiting for an elevator. One way to think about meditation is as "the practice of cultivating a higher level of awareness... awareness of thoughts, feelings, emotions, body sensations, the breath, surroundings."

So, if you are unable to find a quiet, secluded place to meditate, do not be discouraged. Try out different techniques and environments until you find what works best for you. Remember, the goal of meditation is to cultivate mindfulness and bring your attention back to the present moment, and this can be done anywhere.

Focus on your breath and body sensations

Focusing on your breath and body sensations is a fundamental aspect of meditation. This practice is known as breath meditation or breath work, and it is a simple yet powerful way to relieve stress and cultivate a mindful lifestyle. Here are some detailed instructions and tips to help you focus on your breath and body sensations during meditation:

Find a Comfortable Position

Before you begin, find a place where you feel calm and quiet. You can sit in a chair with your feet on the floor, sit loosely cross-legged, or kneel—the important thing is to ensure you are stable and comfortable. You can also stand or walk during your meditation if you prefer.

Feel Your Breath

Bring your attention to your breath. Follow the sensation of the inhalation and exhalation. Notice where you feel your breath the most—it could be in your belly, nose, or chest. Try to keep your focus on the inhale and exhale, observing the air entering and exiting your body.

Count Your Breaths

If you find it challenging to maintain focus, try silently counting your inhalations and exhalations. For example, count "one" as you inhale, "two" as you exhale, "three" as you inhale again, and so on. This technique gives your mind something to focus on besides intrusive thoughts.

Allow Thoughts to Come and Go

It is natural for thoughts to enter your mind during meditation. Instead of fighting them or getting frustrated, simply acknowledge these thoughts and let them pass. Gently return your attention to your breath when you notice your mind has wandered. Be kind to yourself and don't judge yourself for having wandering thoughts.

Observe Body Sensations

In addition to focusing on your breath, you can also bring awareness to the various sensations in your body. Notice the feeling of your feet on the ground, your hands on your lap, or your buttocks on the chair. Scan your body from head to toe, observing any physical sensations without judgement.

Practice Regularly

Consistency is key when it comes to meditation. Try to meditate at the same time every day, even if it's just for a few minutes. You can gradually increase the duration of your practice as you become more comfortable. Remember, meditation is a skill that develops with patience and persistence.

You can meditate with your eyes open

Meditation can take many forms, but the general consensus is that it's best if you can close your eyes. Why? Because meditation can be an internal process where you begin to notice thoughts and feelings in a nonjudgmental way, which means paying attention to what's happening inside your head.

How to meditate with your eyes open

If you choose to meditate with your eyes open, there are a few things to keep in mind:

• Make sure your surroundings are calm and peaceful. If there are a lot of distractions around you, it can be difficult to focus.
• Keep your gaze soft and unfocused. Don't stare at anything in particular, but allow your eyes to wander around.
• Don't try to control your thoughts. When your mind starts to wander, simply acknowledge the thought and let it go.
• If you feel like you're about to fall asleep, close your eyes and take a few deep breaths.

Benefits of open-eyed meditation

Open-eyed meditation has a number of benefits:

• It can help you stay alert and focused throughout the day.
• It can improve your concentration and focus.
• It can help you become more aware of your surroundings.
• It can increase your clarity of thought.
• It can help you stay connected with the present moment.
• It can also help you become more aware of your thoughts and emotions.
• It can help you deal with stress and anxiety.
• It can improve your overall well-being.
• It can help you connect with your inner self.
• It can be a powerful tool for transformation and personal growth.

How to get the drive to meditate

Meditation can be practised anywhere, not just on a cushion on the floor. You can do it while driving, walking, eating, showering, waiting for the elevator, or even being intimate. The practice of mindfulness involves cultivating a higher level of awareness of thoughts, feelings, emotions, body sensations, the breath, and surroundings.

To develop a greater sense of awareness, pay attention on purpose in the present moment, non-judgmentally. You can start by stating your intention to practice. Turn off any distractions, like the radio, shift your focus to your breath, and bring awareness to all the sensations associated with breathing. Pay attention to your belly rising and falling, and the feeling of air entering your nasal passage and exiting through your nose.

Your mind will wander and move to thoughts about later in the day, or drift to worries from the past. When you realise that your mind has wandered away from the present, label the thought and bring your attention back to the breath. As you continue, move your present-moment awareness away from the breath and start to observe the sounds and vibrations around you. Just listen, feel, and be present. When your mind wanders away, label the thought ("thinking", "arguing", "obsessing"), and then bring your attention back.

Mindfulness can help you become more aware of your surroundings

Mindfulness is a practice of being present in the moment and paying attention to what is happening around you. It can be an incredibly powerful tool to help you become more aware of your surroundings.

The practice of mindfulness involves paying attention to what is going on inside and outside yourself, moment by moment. It is a way of cultivating a higher level of awareness of your thoughts, feelings, emotions, body sensations, and surroundings. By taking the time to be mindful, you can gain a deeper understanding of the world and improve your mental wellbeing.

One of the key benefits of mindfulness is that it helps you reconnect with your body and the sensations it experiences. This means paying attention to the sights, sounds, smells, and textures of the present moment. For example, you might focus on the feel of a banister as you walk upstairs or the wind on your skin as you walk down the street. Mindfulness also involves an awareness of your thoughts and feelings as they happen, allowing you to recognise patterns and realise that your thoughts do not have to control you.

You can practice mindfulness anywhere and incorporate it into your daily life. It can be as simple as focusing on your breath, taking a walk outside, or observing the environment around you. For example, if you are driving, you can tune into the experience of unlocking the car, getting in, and turning it on. You can feel your hands on the wheel and your foot on the pedal. As you start driving, pay attention to the experience of driving itself, such as the sounds and vibrations of the car and the road.

Mindfulness can also be practiced through activities such as yoga or meditation. These activities can help you focus on your breathing, notice sensations in your body, and recognise thoughts without judgment. By doing these activities regularly, you can increase your awareness of your surroundings and improve your overall wellbeing.

In conclusion, mindfulness is a powerful tool that can help you become more aware of your surroundings. By paying attention to the present moment and cultivating a higher level of awareness, you can gain a deeper understanding of the world and improve your mental wellbeing.

Meditation can help you become more present and relaxed

Meditation is a practice that can be done anywhere and at any time. It is a process of training your mind to focus and redirect your thoughts. By doing so, you can become more present and relaxed.

Reducing stress and anxiety

One of the most well-known benefits of meditation is stress reduction. When you meditate, you learn to recognise thoughts that may be harmful or self-defeating and redirect them towards more constructive patterns. This helps to lower stress levels and reduce anxiety.

Improving focus and attention

Meditation is like a workout for your attention span. It helps to increase the strength and endurance of your attention, making it easier to stay focused on the present moment.

Enhancing self-awareness and emotional health

Some forms of meditation, such as self-inquiry meditation, aim to help you develop a greater understanding of yourself and how you relate to those around you. This can lead to improved self-image and a more positive outlook on life.

Increasing compassion and kindness

Meditation practices such as Metta, or loving-kindness meditation, begin with developing kind thoughts and feelings towards yourself. Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.

Improving physical health

Meditation can also have a positive impact on your physical health. It has been shown to reduce blood pressure, control pain, and promote healthy sleep patterns.

Accessibility

Meditation is accessible to everyone and can be practiced anywhere. You don't need any special equipment or memberships. There are many different forms of meditation, most of which only require a few minutes of your time each day.

By incorporating meditation into your daily routine, you can become more present and relaxed in your everyday life.

Frequently asked questions