Meditation - plain and simple (a.k.a. "vanilla meditation")
This page is the shorter alternative to our free guide to mindfulness and meditation (which takes about ten minutes to read).
But, no matter how insightful you find this alternative, we recommend you read our free guide at some point.
You can find it here (hint, hint).
But, no matter how insightful you find this alternative, we recommend you read our free guide at some point.
You can find it here (hint, hint).
Mindfulness vs. Meditation
What's the difference between the two?
It's a great question, because people often get confused about them.
Meditation is a dedicated exercise you do to strengthen awareness, and develop the skill of observing your compulsive mind and its non-stop activity without indulging it (without getting caught up in it).
Mindfulness is applying the skill you develop while meditating to your "non-meditating" time (i.e., your daily life).
MORE ON MINDFULNESS
The goal for a lot of people - myself included - is to be mindful in all our activities: working, playing, walking the dog, washing dishes, interacting with others, et cetera.
Being mindful means your attention is focused where you want it to focus, as opposed to your attention being hijacked by your thoughts and "mind-made activity" - which, as it turns out, is the normal state for almost all of us.
When you control the focus of your attention, you are fully engaged with what's happening here and now. You are no longer following your mind as it constantly tries to distract you from the present moment by
When you control the focus of your attention, it increases the quality of everything you do - from work to play to relationships.
The fact is, we spend most of our time "lost in thought." As Tolle stated, "...it's the human condition."
But, you don't have to take my word for it.
Take the time to examine where you are "mentally" at any given moment during the day. If you are like the rest of us, you'll find you're usually caught up in the stories that are continuously playing on a loop in your head.
BRINGING IT BACK TO MEDITATION
Meditation trains you to get better at being mindful (remember, you are developing a skill).
People often ask "Why do I need to meditate? Why can't I just be mindful?"
The answer is, just like anything else in life (excelling in sports, doing well at work, getting smarter, improving relationships), it's very rare you just show up and are good at something. You have to practice.
It's the same with being mindful - meditation is the practice.
We all want to find a shortcut. But, there aren't any shortcuts: you have to put in the time and make the effort.
Having said that, you shouldn't view meditating as a chore. Shift your perspective to something more skillful: meditating, the awareness it strengthens, and the mindfulness it cultivates should be viewed as "a way of being."
And, this "way of being" can deliver liberation from stress, anxiety, extreme emotions, and the other struggles you deal with every day.
Now, let's look at how to do it.
It's a great question, because people often get confused about them.
Meditation is a dedicated exercise you do to strengthen awareness, and develop the skill of observing your compulsive mind and its non-stop activity without indulging it (without getting caught up in it).
Mindfulness is applying the skill you develop while meditating to your "non-meditating" time (i.e., your daily life).
MORE ON MINDFULNESS
The goal for a lot of people - myself included - is to be mindful in all our activities: working, playing, walking the dog, washing dishes, interacting with others, et cetera.
Being mindful means your attention is focused where you want it to focus, as opposed to your attention being hijacked by your thoughts and "mind-made activity" - which, as it turns out, is the normal state for almost all of us.
When you control the focus of your attention, you are fully engaged with what's happening here and now. You are no longer following your mind as it constantly tries to distract you from the present moment by
- pulling you into the past to dwell on things you should or shouldn't have done (or, to relive the "good times"),
- pushing you into the future to stress over and worry about all the things that could or might happen, and/or
- presenting an alternate reality with fabricated scenarios for you to engage with.
When you control the focus of your attention, it increases the quality of everything you do - from work to play to relationships.
The fact is, we spend most of our time "lost in thought." As Tolle stated, "...it's the human condition."
But, you don't have to take my word for it.
Take the time to examine where you are "mentally" at any given moment during the day. If you are like the rest of us, you'll find you're usually caught up in the stories that are continuously playing on a loop in your head.
BRINGING IT BACK TO MEDITATION
Meditation trains you to get better at being mindful (remember, you are developing a skill).
People often ask "Why do I need to meditate? Why can't I just be mindful?"
The answer is, just like anything else in life (excelling in sports, doing well at work, getting smarter, improving relationships), it's very rare you just show up and are good at something. You have to practice.
It's the same with being mindful - meditation is the practice.
We all want to find a shortcut. But, there aren't any shortcuts: you have to put in the time and make the effort.
Having said that, you shouldn't view meditating as a chore. Shift your perspective to something more skillful: meditating, the awareness it strengthens, and the mindfulness it cultivates should be viewed as "a way of being."
And, this "way of being" can deliver liberation from stress, anxiety, extreme emotions, and the other struggles you deal with every day.
Now, let's look at how to do it.
The habit of spending nearly every waking minute lost in thought leaves us at the mercy of whatever our thoughts happen to be. - Sam Harris
How to meditate
When it comes to meditating, there are a lot of misconceptions. Not to mention confusing and conflicting information. We can clear it up for you!
Meditating isn't something mystical. You don't have to adopt a new philosophy or religion. And, it's not about wearing robes, sitting in an uncomfortable position, or listening to "guided" instructions.
You can sit in an uncomfortable position if you want. But, all you really need is a straight back. A straight back promotes alertness - so use a chair, the couch (don't slouch!), or sit on the floor with your back against the wall.
Set a timer for 5 minutes (start small, add more later). Take a few deep breaths, and then let it flow naturally. Don't try to control it.
Focus your attention on your breath as it enters and exits your nostrils (or, on your stomach as it rises and falls). This is called your anchor.
At some point, you will notice your attention has wandered and you'll become aware of thoughts. You will probably be flooded with them! They might be about work, a future situation you’re worried about, that guy that cut you off in traffic earlier, something stupid you said or did, how annoyed you are at your friend’s post on Facebook…the possibilities are endless!
When you notice your attention has wandered and you're aware of thoughts, simply return it to your anchor.
That’s the objective. It’s not to control thoughts or stop your mind from producing them. It’s to become aware of them, and return your attention to your anchor.
"Notice and return," over and over again.
A consistent meditation practice delivers numerous benefits backed by scientific studies. In simple terms, however, it helps distance you from the non-stop mental noise that gives rise to stress, anxiety, self-doubt, a short temper, lack of focus...and on and on.
It helps you break the habit of being lost in thought: dwelling on the past, worrying about the future, fantasizing about an alternate reality (i.e., thinking about something other than what's happening here and now).
It helps you reverse the conditioned behavior and habitual actions and reactions that lead to the struggles in life.
That's it. Sit straight. Your breath is your anchor - focus your attention on it. When you notice it has wandered and you're aware of thoughts, return your attention to your anchor.
Repeat.
Meditating isn't something mystical. You don't have to adopt a new philosophy or religion. And, it's not about wearing robes, sitting in an uncomfortable position, or listening to "guided" instructions.
You can sit in an uncomfortable position if you want. But, all you really need is a straight back. A straight back promotes alertness - so use a chair, the couch (don't slouch!), or sit on the floor with your back against the wall.
Set a timer for 5 minutes (start small, add more later). Take a few deep breaths, and then let it flow naturally. Don't try to control it.
Focus your attention on your breath as it enters and exits your nostrils (or, on your stomach as it rises and falls). This is called your anchor.
At some point, you will notice your attention has wandered and you'll become aware of thoughts. You will probably be flooded with them! They might be about work, a future situation you’re worried about, that guy that cut you off in traffic earlier, something stupid you said or did, how annoyed you are at your friend’s post on Facebook…the possibilities are endless!
When you notice your attention has wandered and you're aware of thoughts, simply return it to your anchor.
That’s the objective. It’s not to control thoughts or stop your mind from producing them. It’s to become aware of them, and return your attention to your anchor.
"Notice and return," over and over again.
A consistent meditation practice delivers numerous benefits backed by scientific studies. In simple terms, however, it helps distance you from the non-stop mental noise that gives rise to stress, anxiety, self-doubt, a short temper, lack of focus...and on and on.
It helps you break the habit of being lost in thought: dwelling on the past, worrying about the future, fantasizing about an alternate reality (i.e., thinking about something other than what's happening here and now).
It helps you reverse the conditioned behavior and habitual actions and reactions that lead to the struggles in life.
That's it. Sit straight. Your breath is your anchor - focus your attention on it. When you notice it has wandered and you're aware of thoughts, return your attention to your anchor.
Repeat.
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Explore more:
"Your inner narrative" - read Day 1 of our 15-day self-study course, and learn to stop getting caught up in the stories your mind tells you.
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Did you find "Vanilla Meditation" useful? If so, please share it by copying the URL and posting it to social media (or, email it to a friend!):
http://www.thetadprinciple.com/vanilla-meditation
Thank you for visiting!
Explore more:
"Your inner narrative" - read Day 1 of our 15-day self-study course, and learn to stop getting caught up in the stories your mind tells you.
<>
Did you find "Vanilla Meditation" useful? If so, please share it by copying the URL and posting it to social media (or, email it to a friend!):
http://www.thetadprinciple.com/vanilla-meditation
Thank you for visiting!
