Meditation Demystified: How to Tame the Wandering Mind?
Meditation calls us to observe the many thoughts that pass through our awareness without judgment. Only very little attention is given to how one is supposed to do it. This piece will delve into four ways to tame the wandering mind.
The Wandering Mind
Meditation is paying in-distractible attention to all that is unfolding on a moment-by-moment basis. Likewise, it is said that we think over a thousand different thoughts in a day. The key to residing in the present moment is calming both the mind and body by redirecting one’s awareness within (aka the inner realm) to objectively observe all that flows through our awareness without judgment or attachment to a preferred outcome.
Objective observation empowers one to transition from identifying with your thoughts, beliefs, actions, fears, worries, and anxieties to merely observing and accepting them as simply passing through your awareness. In classic human fashion, you will only sometimes like what passes through. Keeping all that passes through without internalizing may seem simple but challenging.
Life is perpetually in active motion. Life is static, as nothing ever stays the same. Likewise, when holding on to the things that cause discomfort out of fear of loss or the unknown, we disrupt its flow, causing dis-ease (aka pain) and creating suffering. In essence, what we resist persists.
The more we replay, retain, and internalize thoughts of discomforting experiences, the more we regulate ourselves to live in the past. Releasing judgment and accepting all that passes through our awareness frees us to reside within the present.
How to Tame the Wandering Mind?
Taming the wandering mind can present itself as a daunting task. However, you can reclaim power over your attention with persistent concerted effort.
1. Focus on the functionality that can only occur within the here and now, as the breath is perpetually unfolding and evolving to reflect our current state every second of the day. Unlike the waywardness of your thoughts, the breath can only reside within the present.
A still restful state sets the pace with an easy, full relaxed flow. A stressed, tense state charts the course for rapid shallow breathing, giving way to your current well-being or lack thereof.
2. Observe and notice all that passes through your awareness with each passing moment. Be it thoughts, feelings, emotions, responsibilities, or your never-ending to-do list, increase your awareness of all that flows through moment-to-moment.
3. Accept what is without judgment or willful force. There will be things that pass through your awareness (aka mental chatter and thoughts) that you will not like.
Likewise, our minds are in a persistent state of action and activity, replaying past events and experiences at will. Thoughts and memories are infused with vibrational frequencies that can either increase or decrease our energetic frequency; making must harder to objectively observe all that flows through our experience.
4. Redirect your attention, and begin again. Redirect your attention back to the breath anytime you notice your mind wandering. Do this as many times as need be.
5. Release any Guilt. Anytime you feel guilt arising, allow grace and release any feelings of guilt. As with the clouds that float across the sky, any number of things will cross through your awareness that can make you feel guilty. There will be seasons where life is not all rainbows and butterflies as we experience the ebbs and flows of life.
Know that it is ok to miss the mark and experience feelings that may not feel comfortable. Allow yourself to release guilt as often as needed, and know this is precisely why it’s a practice.
7. Let go of comparison. You are a divine emanation of the most high. Hence, you are one of one, and there is none other quite like you. Each person’s journey to meditation is unique. No matter how similar two paths may seem, one cannot always peer beneath the surface to observe all that lies beneath the surface. Permit yourself to traverse your journey at your own pace.
8. Forgive yourself. Forgiveness is a practice that is primarily reserved and emphasized as something we should do for others. However, forgiveness first begins with the self. Sometimes, your vantage point is so clouded by the density of life that it may become challenging not to center blame and guilt on oneself.
Know that beyond every experience lies a lesson. As we grow and evolve, we will make mistakes along the way. Release any feelings of guilt, blame, or shame, permit yourself to forgive yourself, and allow yourself to begin again.
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