Meditation For The Unmeditative Mind

How to Meditate for Those Who Can't

Introduction

Meditation is an ancient practice that has been used for thousands of years to develop awareness of the present moment. It can be a powerful tool to help manage stress, improve focus and attention, and promote inner peace. However, many people find it challenging to meditate, especially those who are new to the practice. If you're someone who struggles with meditation, know that you're not alone. In this article, we'll explore some common obstacles to meditation and provide tips and techniques to help you establish a meditation practice that works for you.

Focus on your breath

Focusing on your breath is one of the simplest ways to meditate and can be done by anyone, anywhere. It is a form of "entry-level" meditation that can help you relax and protect your health in the long run.

• Find a comfortable position, either sitting, standing, or lying down, in a place with minimal distractions.
• You can keep your eyes open, closed, or maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular.
• Place your hands wherever is comfortable. Rest them on your lap or knees, or behind your back.
• Notice the natural flow of your breath. You don't need to adjust it. Observe the rise and fall of your chest or the sensation in your nostrils.
• Try to keep your attention on your inhale and exhale.
• If your mind wanders, gently bring your attention back to your breath.
• You can also try counting your inhalations and exhalations: In (one), out (two), in (three), and so on.
• If you are a beginner, start small. Set a timer for a short time, such as five or ten minutes. Gradually increase the duration as you get more comfortable with the practice.
• Be kind to yourself. Don't judge yourself if your mind wanders. Simply acknowledge the thoughts and gently bring your attention back to your breath.

Try a guided meditation

Guided meditations are an excellent tool for beginners, providing a focal point and gentle instruction to help you connect and let go of self-judgment.

UCLA Mindful app

The UCLA Mindful app offers free recordings that walk you through each meditation. The app is recommended by Marvin G. Belzer, an associate professor of psychiatry at UCLA and the associate director of the UCLA Mindful Awareness Research Center.

The Chopra Center for Wellbeing Podcast

Deepak Chopra, M.D. and David Simon, M.D. run The Chopra Center for Wellbeing and put out excellent guided meditations on their podcast. The sessions focus on specific themes ranging from gratitude to taking the plunge.

Spotify

Spotify has a wonderfully curated 20+-hour playlist of guided meditations.

YouTube

YouTube is a goldmine of guided meditations. You can choose to watch and listen or just listen. Some of the most popular ones are from channels like Headspace, Goodful, and Calm.

AudioDharma

AudioDharma offers a wealth of guided meditations from different teachers and on many different themes. You can download them all for free or stream them directly.

Mindful.org

Mindful.org offers a free 5-day Meditation for Beginners guide, delivering essential insights and guided practices directly to your inbox.

Don't worry about doing it right

Meditation is a practice that takes time to master. It is natural to feel unsure about whether you are doing it right, especially when you are just starting out. The important thing is to relax, not worry, and keep going.

There is no right or wrong way to meditate

Although there are different types of meditation, there is no right or wrong way to meditate. The most important thing is to find a practice that meets your needs.

Meditation is challenging

Meditation can be challenging, and it is easy to get lost while doing it. If you get stuck, the number one rule is to relax, don't worry, and keep going.

You don't need to clear your mind

Contrary to popular belief, the goal of meditation is not to clear your mind. It is natural to have thoughts during meditation. The key is to observe your thoughts without judgement and gently bring your attention back to your breath or chosen point of focus.

You don't need to sit still

If you are someone who struggles to sit still, know that meditation doesn't have to be motionless. Walking meditation is a form of meditation in action. You can simply focus on walking and taking in the beauty around you.

Start small

You don't need to meditate for hours to reap the benefits. Start with a few minutes a day and gradually increase the duration of your practice.

Be kind to your wandering mind

It is perfectly normal for your mind to wander during meditation. In fact, it is something that happens to everyone, from beginners to experienced practitioners. So, when this happens, it is important to be kind to yourself and your wandering mind.

Firstly, it is important to understand why your mind wanders. Scientists believe that your mind wanders for one of two reasons: because the task or activity you’re working on is either non-demanding and repetitive or very challenging. As a coping mechanism, your brain looks for something more interesting to do, like daydreaming, replaying memories, or worrying about the future.

So, when you notice that your mind has wandered, don't judge yourself or obsess over the content of the thoughts you find yourself lost in. Instead, gently congratulate yourself for noticing and then bring your attention back to your breath.

You can also try active or focused meditation, which gives your mind a task to do that takes up all of your attention and occupies its working capacity, so there is much less room for other thoughts to creep in. For example, you can try the following:

• Pick an emotion you would like to feel more of (e.g. joy, love, peace) and a colour that goes with it. Visualise the word in your head in that colour and then fill in the background with another colour. Now, with your eyes closed, visualise writing the word one letter at a time, saying the letters to yourself as you go. Repeat this for 10 minutes.
• Alternatively, try counting your breaths. Simply count the inhales and exhales, starting at one and ending at 20. If you lose count, start again at one.
• Or, try 'drawing' shapes with your breath. For example, 'draw' a triangle by inhaling, exhaling, and holding your breath.

Remember, meditation is not about stopping all thought. It is about learning not to hang on to thoughts and not to run away with them. So, when your mind wanders, be kind to yourself, gently bring your attention back, and try to keep a quality of kindliness in your awareness.

Try a walking meditation

Walking meditation is a great way to bring your body and mind in sync and can be done anywhere, from a hallway in your home to a hike in nature. It is a simple practice that can be easily integrated into your daily life.

Find a Location

Find a path that allows you to move back and forth for 10-15 paces or around 20-40 feet. Choose a place that is relatively peaceful and where you won't be disturbed or observed, as a slow, formal walking meditation might look strange to those unfamiliar with the practice. You can practice this meditation either indoors or outside in nature.

Set Your Pace

Take 10-15 steps along the path you've chosen, then pause and breathe for as long as you like. When you're ready, turn and move back in the opposite direction to the other end of the path, where you can pause and breathe again. Repeat this process, moving back and forth along your chosen path.

Focus on the Components of Each Movement

This meditation involves paying attention to the series of actions you normally do automatically when walking. Notice the lifting of one foot, the moving of the foot forward, the placing of the foot on the floor, heel first, and the shifting of your body weight onto the forward leg as the back heel lifts.

Adjust Your Speed

You can move at any speed that feels natural and comfortable for you. Remember, the goal is not to reach a specific destination but to practice a very intentional form of walking where you're mostly retracing your path.

Position Your Hands and Arms

You can clasp your hands behind your back, in front of you, or let them hang at your sides. Do whatever feels most comfortable and natural for you.

Focus Your Attention

As you move, try to focus your attention on sensations you would normally take for granted, such as your breath, the movement of your feet, legs, and arms, the contact of your body with the ground, your head balanced on your neck and shoulders, nearby sounds, or whatever your eyes take in as you focus on the world in front of you.

Guide Your Mind When It Wanders

It's natural for your mind to wander during meditation. When you notice this, gently guide your attention back to one of the sensations you're focusing on.

Make Walking Meditation a Habit

The more you practice, even for short periods, the more walking meditation is likely to become a habit. Remember that you can also bring mindfulness to movement at any speed and even incorporate it into running or other daily activities. Walking meditation is a powerful tool to increase your awareness of both your internal sensations and external surroundings, helping you to live more in the present moment.

Frequently asked questions