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Last Updated on January 12, 2021

How to Practice Mindfulness Meditation to Calm Your Thoughts

How to Practice Mindfulness Meditation to Calm Your Thoughts

Have you heard about the benefits of mindful meditation, wanted to try it, and maybe even sat down to do it, only to find it extremely difficult?

Your mind is racing, and you can’t sit still or calm your thoughts. Do you think it’s just not for you?

Many first-time meditators feel the same, but the key, like most things in life, is to simply practice.

Starting a meditation practice can have huge benefits if you stick with it. Having a regular meditation practice is one of the most important things you can do for your overall health and well-being. You can start right now, right where you are.

When I first started meditating, the soundtrack in my head sounded a little like this…

“Shoot, I forgot to send that email, should I do that first? Is 10 minutes too long, maybe I should just do 5 today? Who’s picking up the girls tonight? Am I doing this right? How long has it been? I have so much to do and I’m just sitting here doing nothing. I’m not sure I can do this. Am I done yet?”

I know I’m not the only one who’s felt like this when they first attempted to meditate. Upon asking a client yesterday if she meditated, she replied, “Oh yeah, my head won’t let me do stuff like that.”

Most people, upon starting a meditation practice, begin to list the excuses as to why it’s not working. They’re too impatient. It’s boring. There’s too much else to do. They can’t sit still.

But that’s really the point. You have a racing mind, and you feel anxious, and you want to cultivate patience. That’s exactly what a meditation practice will help you with.

Most people have an average of 60-80,000 thoughts per day. In order to get them under control and get the most out of them, meditation is a great option.

Saying I can’t meditate because my mind races is a bit like saying I can’t run because it’s hard to breathe and my legs hurt. Like with anything new, it’s not going to be easy when you first start, but the more you do it, the better you get.

In this article, you’ll read all about meditation, the benefits you’ll reap from practicing, the biggest mistake you’re making, a basic framework to get you started, and a whole bunch of resources to keep you going – and calm that racing mind of yours.

What Is Mindful Meditation?

In short, mindful meditation is combining the practice of mindfulness and meditation.

Mindfulness is the ability to be fully present and not overly reactive. Whenever you bring awareness to the information your senses are offering, you’re being mindful.[1]

Therefore, mindfulness meditation is a practice where an individual uses a technique – such as mindfulness, or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Mindful meditation has been practiced since antiquity in numerous religious traditions and beliefs, often as part of the path towards enlightenment and self realization. Since the 19th century, it has spread from its origins to other cultures where it is commonly practiced in private and business life.

Meditation is essentially about finding quiet in your mind, being in the present moment, and entering a deep state of peace and relaxation. It’s not about clearing your mind from all thoughts and feelings. It’s about learning to observe those thoughts and feelings without attachment or judgement.

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A simple definition of meditation, offering by Deepak Chopra’s Chopra Center, is “a journey from external activity to inner silence.”[2]

Mindfulness meditation is just one type. From active meditation to walking meditations, guided meditation to transcendental meditation, there are many types of practices (and even definitions). Many people feel prayer, contemplation, and mantras are all forms of meditation, and they certainly can be if they lead to a sense of inner peace and stillness.

Regardless of which form you choose, meditation has all sorts of benefits mentally, emotionally, spiritually, and physically.

Benefits of Mindful Meditation

Mindful meditation allows you to calm your thoughts, achieve greater mental and emotional clarity, and access your true self – the one free from the weights, stresses, fears, and anxieties of the world we live in.

Studies have shown that meditation can transform your life and:

  • Lower stress levels and blood pressure[3]
  • Help you sleep better
  • Improve your overall health and relationships
  • Increase productivity
  • Create more joy and connection in your life
  • Manifest your deepest desires
  • Create an expanded sense of awareness and even..
  • Increase world peace

Research has also shown significant proven benefits in the areas of depression,[4] anxiety, and chronic pain.

Meditation is quite literally the answer for all that ails you.

Common Mistakes Made in a Meditation Practice

Want to know the biggest mistake you’re making with your meditation practice? It’s how you’re thinking about it. It’s likely your beliefs around meditation that are getting in the way, not the practice itself.

Think You’re Doing it Wrong?

You think you can’t do it.

You think it takes years of practice to receive any benefits from mindful meditation, or on the flip side, you meditated once and are frustrated you don’t see the benefits already. You think a successful meditation means you’re not having any thoughts. You think it’s just for yogis, airy fairy folks, and ancient philosophers. You think you don’t have enough time.

Here’s what I want you to know:

First and foremost, you can’t do it wrong because there’s really no one right way. In fact, as we mentioned earlier, there are hundreds of meditation practices and techniques. It’s about finding what works for you.

You don’t have to meditate every morning for 30 minutes. You can start with 5 minutes and work your way up. In fact, you could start with five mindful breaths. There, you just practiced mindful mediation! See? You can do it.

You will most likely have a multitude of thoughts while you’re meditating, and that doesn’t mean you’re doing it wrong.

You don’t have to dress up in flowy clothes, burn incense, and chant ‘OM’ if you don’t want to. But feel free to if that’s what you connect with. You can mediate at your desk, in your car — not while driving please — or on your hike.

So stop being so hard on yourself. If you think you’re doing it wrong, your mind is going to want to throw in the towel and stop – or worse yet, not get started in the first place.

Repeat after me:

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I cannot meditate wrong. There are many different ways to mediate, and I just need to find what works for me.

Is There a One-Size-Fits-All Approach?

I’m a big fan of this premise in all of life. The thing about most advice (on any topic really) is not that it doesn’t work, it’s that it doesn’t work for everybody. Any habit you are trying to create needs to take into account your unique personality, lifestyle, and challenges.

Have you ever set out with great intentions to do something – a new diet, exercise regimen, or meditation practice — only to fall flat on your face a few days or weeks later? Then what? You beat yourself up that you didn’t do it right, that you failed.

However, you haven’t failed; you have just found something that doesn’t work for you. And now, it’s time to find something that does. What works for a friend, colleague, or spouse will not necessarily work for you, so start experimenting to see what you mind and body need from you.

There is a perfect form of mindful meditation that will work for you — you just have to find what that is.

For most people, silent meditations are difficult at first. Instead, try looking up some guided meditations on YouTube to get you started.

Some connect more with nature and find it easier to practice meditation while walking or hiking outside.

So, if you’ve tried meditation and it hasn’t worked for you, try one of the suggestions below. Try until you find something that resonates with who you are.

A Basic Framework for Mindful Meditation

To get you started, I reached out to yoga, meditation and mindfulness teacher, Libby Carstensen, to give you a basic framework for mindfulness meditation.[5]

Her first reminder?

Meditation isn’t about quieting the mind but about finding the quiet that is already there.

Here’s her advice:

“I recommend my clients begin their daily practice by starting with a simple breathing technique to calm the mind and then begin their meditation practice.”

Remember this teaching, the breath controls the mind. “Pranayama” is the yogic technology of breath control. When consciously breathing, or breathing on purpose, the breath will restore control over the mind and allow you to focus and direct your awareness.

As Yogi Bhajan, the great Kundalini Yoga master said,

“The mind is a wonderful servant, but a terrible master.”

Start With the 4-7-8 Breath

This technique, developed by Dr. Andrew Weil, forces the mind and body to focus on regulating the breath, rather than replaying your 60-80,000 thoughts.[6]

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The 4-7-8 count, also known as the relaxing breath technique, is one of the easiest to do, and the benefits are immediate. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”

It’s perfect for anyone looking to calm their mind before meditation or whenever you’re feeling anxious.

The 4-7-8 Technique:

  1. Rest the tip of your tongue at the top back of your teeth.
  2. Let out a deep exhale, along with a big sigh or whooshing sound.
  3. Close your mouth and slowly inhale through your nose for a count of four.
  4. Hold your breath for a count of seven.
  5. Exhale deeply though your mouth and completely for a count of eight, being sure to let out a big sigh or whooshing sound.
  6. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.

Now you’re ready for your meditation. Here’s a simple framework for meditation:

1. Get Clear and Set Your Intention

Why do you want to meditate? What matters to you?

I believe if your “why” is big enough, then anything is possible. Is it health, peace of mind, inspiration, forgiveness, or connection?

2. Set Yourself up for Success

Eliminate any distractions, close the door, use the bathroom, silence your phone, and ask your family to leave you alone for the next 5 to 20 minutes.

3. Correct Your Posture

Lying down is a signal to the body to go to sleep, so I don’t recommend lying down for meditation. You can sit in a chair or cross-legged in easy pose using a pillow or a bolster.

If you’re not comfortable, you won’t be able to relax. But don’t get too comfortable. The point is to focus your awareness, not to shut it down.

4. Keep a Tall Spine

Inhale, roll the shoulders up to your ears. Exhale, roll them back and down. This stacks the head atop your neck while floating the shoulders over the hips.

Consider this a neutral, tall spine. Every time you feel yourself hunching forward or slumping, reset your spine. Rest your hands comfortably on your knees or lap.

5. Close Your Eyes

With your eyes closed, direct your attention towards the brow point or the third eye.

6. Focus Your Attention on Your Breath

With your eyes closed, bring attention to your breath and notice how the body moves with each inhalation and exhalation. Slowly inhale and exhale though the nose.

If your mind begins to wander to one of your thoughts (and it will), return your focus back to your breath.

7. Relax Your Body

Begin with a body scan: start at the scalp and move your attention slowly downward, methodically relaxing and softening each part of the body.

Consciously relax your body and let go of any tension from your head, neck, or shoulders. Releasing body tension will help you open to whatever arises during your meditation.

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8. Repeat the Mantra So Hum

Take a slow, deep breath through your nose, while thinking or silently repeating the word So. Then slowly exhale through your nose while silently repeating the word Hum. Continue to allow your breath to flow easily, silently repeating So . . . Hum . . . with each inflow and outflow of the breath.

Whenever your attention drifts to thoughts in your mind, sounds in your environment, or sensations in your body, gently return to your breath, silently repeating So . . . Hum.

9. Now You’re Meditating

Continue the practice for as long as it is comfortable. Start with 5 minutes a day, working up to 20 minutes once or twice a day.

When your practice is complete, stop the repetition of the mantra and sit silently with your eyes closed, taking a moment to rest in the stillness and silence.

10. Never Run to or From Meditation

Notice if you want to quickly move onto the next thing after your meditation practice. Take a few minutes to stretch and bring your awareness back into the present moment before you rush off on all the things you need to do.

Bonus Tips for Meditation

If you’re looking for some additional ways to get going. Here are a few additional ways to start meditating.

Download an App

Apps like Headspace and Calm are both fantastic places to start. They contain guided mindful meditations and breathwork on everything from stress, anxiety, self-esteem, concentration, walking, forgiveness, gratitude, and sleep.

You can choose from shorter meditation to longer as you progress and get more comfortable. Both offer a free trial, so you have nothing to lose.

Join a Group or Class

Feel like you just can’t do this on your own yet? There are plenty of group meditation practices and classes out there.

Search for ones that are close to you. These are often held at yoga and movement studios. You can search online for local Meetup Groups, check out Meditation Finder, or Google “local meditation groups” or “local meditation classes” to find something nearby.

Surf the Internet

There are some incredible mindful meditation resources on the web, including:

  • The Chopra Center
  • Roger Gabriel, Chopra Center Educator
  • Top 25 Best Meditation Resources: Guided Meditation, Meditation Music, and Meditation Apps
  • YouTube. Just search for topics you’re interested in. Guided Meditation for Anxiety? Check. Guided walking meditation? Yep, there’s 200. Morning Meditation? Here’s one of my favorite 5-minute ones. Test a bunch and see what you like. At one point, I did a new one almost every day as I explored what worked and what didn’t work for me.
  • Deepak and Oprah’s 21 Day Meditation Experiences. I love these as you feel like you’re part of something bigger. And they are amazing. A few minutes of Oprah’s words of wisdom, followed by Deepak Chopra, and then the mediation.

Final Thoughts

It’s time to practice. It’s time to commit. It’s time to choose a method that resonates with you and try it. No more excuses.

Set a goal. Commit to a month. Too long? Commit to 10, 5, or even just 3 sessions. But start somewhere.

Studies show changes in the brain in as little as 8 weeks of mindful meditation[7], but you’ll start to feel changes in your overall mental health and well-being long before then.

In fact, start practicing mindful meditation today and you’ll begin to feel the benefits in all areas of your life. You’ll be able to bring the calmness, awareness, and clarity into each day and your relationships, career, conversations and activities. The longer you stick with it, the easier it will become and the more benefits you’ll notice.

You can do this. Your mind will calm. Your thoughts will start to slow.

You’ve got this. The time is now. Let’s get started.

More Tips on Mindful Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

More by this author

Tracy Kennedy

Lifehack's Personal Development Expert, a results-driven coach dedicated to helping people achieve greater levels of happiness and success.

Why Negative Emotions Aren’t That Bad (And How to Handle Them) How to Practice Mindfulness Meditation to Calm Your Thoughts 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit How to Listen to Your Inner Voice for Greater Fulfillment How to Build Self Esteem (A Guide to Realize Your Hidden Power)

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Last Updated on January 18, 2021

Anxiety Isn’t About Worrying Too Much, But Caring Too Much

Anxiety Isn’t About Worrying Too Much, But Caring Too Much

Are you the family worrier? The one who analyses every situation and measures all its innumerable outcomes? Do you find it difficult to say no to people? Are you anal about people not texting back? Do you think people don’t like you, and that all your relationships are simply doomed to fail? Do you imagine scenarios of loss and death? Do you have a hard time trying to let go of things?

If you have answered yes to more than three questions, chances are that you might be suffering from a form of anxiety disorder. And to those who pooh-pooh at anxiety, remember that it is much more than just worrying…

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1. Anxiety is the pursuit of perfection.

There’s a difference in wanting to be perfect at something, and wanting to be viewed as perfect. People with anxiety have a compulsion not only to do things perfectly but more importantly, they have a need to be thought of as perfect.[1] They want everyone to think of them as these beautiful overachievers who have so much in life – and when this doesn’t happen, they enter a cycle of negativity and vicious self-castigation. Every time you find yourself thinking that you will never be good enough, change the statement to you are good enough

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2. Anxiety is caring, a little too much.

We all love various people in our lives to varying degrees. Sometimes though, when our love enters the stifling territory in that we are smothering the other person with our love, concern and over-care – it makes us anxious. We want our loved one to be happy, to be safe and to thrive without harm. We do what we can to achieve this, many a time earning the resentment of the very person we are trying to “love”. Our extreme emotions can lead us to become overanxious and overzealous about the object of our affections and so we imagine drastic scenarios in which that person is hurt, harmed or even dead and start working up ourselves into a state of anxious frenzy or a panic attack.[2] The next time you are smothering someone with love, take a conscious step back. Notice your mistake, and ease yourself back a bit – everything will be okay is your mantra.

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3. Anxiety is trying to control things because we feel a spiraling loss of control ourselves.

Having anxiety is like being on a superfast train to nowhere. The thoughts and the regrets pile one on top of the other, turning the mind into mush and sending the heart into palpitations galore. We feel like everything in our life is falling to pieces and try as we might, we cannot sort through it all. Which is why people with anxiety tend to come across as control freaks. They keep the reins tight because if they lose it, they lose it epic.[3] Meditation comes in handy – just five minutes of steady in and out breathing can help you weather the storm much better.

4. Anxiety is being restless day and night.

Imagine having a mind in which thoughts run rampant like meteor showers. You are thinking about this and that, worrying about everything A to Z in your life and trying to reach a calm and restful place in the head. This continuous on-the-edge feeling is one of the main characteristics of anxiety.[4]. One of the best strategies to deal with the times you cannot sit still or keep your thoughts from racing is to go for a run…

Remember that anxiety means stress and too much stress can run you down, mentally and physically. Along with keeping up a good eating and exercising routine, seek professional help whenever you feel that your mind has become an anxious muddle.

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Reference

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