How to Actually Meditate
Many people have been told that meditation is a practice to achieve ‘no mind’. In reality, this state happens rarely and is usually only associated with amnesic trance or delta-brainwave type, deep meditations. Most of the time, meditation is a collaboration between your spirit, emotions, mind and body. At varying times, each of these four counterparts of your soul will get your attention for a moment. Firstly, know it is not ‘wrong’, if a thought pops in, you notice your body is feeling a certain way or an emotion comes up.
Meditation’s purpose is to bring you relaxation and sometimes, to align you with the parts of your deeper consciousness and Universal consciousness, you are not always aware of. So when things come to your awareness, don’t send them away. Instead watch them. Witness them. Allow them to be heard like a friend speaking with you and after whatever needs to be communicated has been, this part of you will go quiet. Meditation is about getting in touch with yourself. When all parts of you are heard, you are often quiet enough for larger conversations with the Universal Mind. This is really awesome and brings you unique insights, but it won’t be your experience every time. Don’t expect it to be.
Think of meditation like having a chat with all parts of yourself. Your job, is to sit in silence, waiting for some part of you to speak. Your first meditation might be something like this:
Ok, I’m still.
Am I doing this right?
What is supposed to happen?
Gee I can’t stop thinking?
Am I doing it wrong?
My foot is itchy.
I don’t feel relaxed yet?
I’m not sure I can do this.
Just breathe when you notice yourself becoming aware of different thoughts and feelings. It helps to have a ‘soothe word’. Maybe it is simply ‘breathe’ or ‘relax’ or ‘enjoy’. Say this to yourself. Take away any other agenda and just be with how you are on that day. Some days parts of you will be very chatty. Other days you will be more still.
Meditation is cumulative experience, so the more you do it, the less your counterparts will need to bring up various things, because you’ll already be aware of them. This will happen over the first three months if you’re a new meditator, meditating about once a week. However with a teacher or doing guided meditations, you can usually expect a more quiet dialogue in about half the time.
Your only goal is to listen to how your inner self is showing you how you are today.