Most people shy away from meditation because we wrongfully buy-in to the idea that said meditation is supposed to look like something, feel like something, and it is somehow supposed to transform us or enlighten out journey. Most people picture nature with birdsong in the background, and a perfectly still person clearly at peace with the universe. Most people hear the classic, drawn-out “ohm” emanating in their head as they wonder what the person mediating could possibly stress about with the stillness they have mastered. With this image in mind, you vaguely wonder what that stillness must be like, but let’s face it, your life is far too busy and far too stressful to find out. I’m here to convince you otherwise.
Meditation is never about anyone else or their expectations about how it should be. Meditation is purely about you. What it looks like, sounds like, and acts like it is up to you, your time constraints, and what you need at that moment. Mediation is a tool for those who want to use it, and nothing more, nothing less. If it is within your meditation practice to chat “Ohm” as loud as you can, then do it. If it is within your practice to lay flat or stand instead of making your legs into a pretzel or vice versa, then do it. Whatever your practice is, make it yours and adjust when your needs are not being met.
If you have no idea what your practice is or could be, then here are a few suggestions.
- Find a comfortable place and position to practice your meditations.
- Begin with guided meditations. These are a fantastic tool to begin turning down the mental chatter. YouTube has an enormous collection of them, so be picky and find a voice and a vibe that works for you.
- If guided meditations don’t work try ambient noises such as waves, thunderstorms, or other nature sounds. I recommend searching for playlists on YouTube, Spotify, Pandora.
- If neither of those work, then try actively listen to the noises around you instead of the mental chatter. Live presently and experience the world around you. This is especially powerful when your eyes are closed.
- Try out different mudras, or hand positions. Some like pressing their hands together with their thumbs touching their sternum at heart center. Some sit quietly with their palms face up, some face down, some with one up and the other down to allow energy to flow through you and back into the ground.
- Create an intention for your meditation practice. Some of my favorites are very simple like, “Breathe” and I may add, “in and out.” Another intention may be to let something go, to find peace, or to create serenity.
- Mantras are also powerful. “I am light,” “I am gratitude,” “I am peaceful,” are a few great ones.
- Remember, your practice does not need to be the same each time and neither does your intention or your mantra. Every day is different, your needs are different, you may be different, so honor that within your meditation practice.
- Start a meditation journal. This will help you keep a record of what works for you and what doesn’t. It may allow for a safe space to sift through your thoughts after you have steadied them with your meditation practice and is also a great place to write the things you are grateful for.
- Greet your thoughts and emotions kindly and let them go just the same. It may take a long time to gain mental silence or simply turn down the volume, so be patient. Let your thoughts flow in and out.
Perhaps the greatest tool I have learned as I continue to find ways to improve my meditation practice is to embrace the noisy days, and enjoy them just as much as I do the quieter ones. I used to get so frustrated and kick myself when I would try to meditate, and find myself making lists, and worrying about things weeks away. I used to wonder why I couldn’t just find that stillness, that peace, everyone else seemed to be enjoying so much but then I realized it is not about the silence. It is about the self-care and gratitude I have for myself. That gratitude allows me to greet my river of thoughts with a smile and a wave goodbye. It allows me to return to the bank of the river after being swept away by a loud thought. It allows me to embrace the energy and positivity around and within me.
My advice to you is to be patient with yourself. Patience is the key to discovering successful mediation practice. This means patience with yourself, your mind, your heart, and your needs. Meditation is a time to be selfish, and take good care of you for a moment or two. It is a time to allow the good energy around and within you to envelop you. It is a time to be honest and trust yourself. It is a time for you, and only you. You deserve that time to grow, and rediscover yourself and the beautiful light within.
Namaste.