Meditation
Finding Calm in a Busy World
I’ve been meditating for about 4-5 years now, but it wasn’t always part of my routine. Like many others, I started during the early days of COVID. I was looking for something – anything – to help with my mental health during such an uncertain time. As someone with ADHD, though, meditation didn’t come naturally to me. Sitting still felt impossible, and the idea of “emptying my mind” only made me more anxious. But the more I read about meditation, the more I realized it wasn’t about shutting off my thoughts. It was about breathing, about letting my thoughts flow without getting stuck on them. That simple shift in perspective changed everything for me.
Meditation isn’t just about sitting in silence or trying to “clear your mind.” At its core, it’s a practice of connecting with yourself through intention, attention, and attitude. By integrating formal and informal practices, meditation can become a meaningful part of your daily life. Let’s explore these key elements and how they can guide your meditation journey.
Begin with Intention
Your Compass, Not a Destination
Before you begin meditating, take a moment to clarify your intention. Ask Yourself: Why are you meditating? What do you hope to connect with? Setting an intention isn’t about striving for a specific outcome but about choosing a direction. It’s a way to align with your deepest hopes and aspirations. Think of it as your compass, gently guiding your practice.
Your intention might be as simple as, “May I meet this moment with openness.” By anchoring in purpose, you transform meditation from a task into a meaningful ritual.
Train Your Attention
Anchoring in the Present
Meditation trains your mind to focus on the present moment. Our minds naturally wander, bouncing between memories of the past and worries about the future. Through mindfulness, you can learn to gently bring your attention back to the here and now. This involves cultivating “relaxed alertness” – being fully present without tension or distraction.
Mindfulness is your tool for stabilizing attention. Whether you’re focusing on your breath, a sound, or simply observing your thoughts, the goal is to stay anchored in the present. When your mind inevitably wanders, treat it as an opportunity to practice redirecting your focus, all with kindness and patience.
CULTIVATE THE RIGHT ATTITUDE
Curiosity, Openness, and Kindness
Your attitude during meditation matters. Approach your experiences with curiosity, openness, and kindness. Rather than trying to change or control your thoughts and emotions, relate to them with acceptance. Meditation isn’t about forcing yourself to feel a certain way; it’s about observing your inner world with compassion and without judgment.
Curiosity: Treat each moment as a discovery. What does this breath feel like? Where do I feel tension?
Openness: Let experiences unfold without resistance.
Acceptance: Don’t try to “fix” your thoughts or emotions. Meet them with kindness, as you would a friend.
Formal Practice
Structured Mindfulness
Formal meditation practices involve systematic training of your attention. These practices help you cultivate mindfulness by allowing a state of “fluid attention” to emerge. Instead of fixating on a specific object or sensation, embrace a mindset of openness. Accept thoughts, emotions, and bodily sensations as they arise, without judgment or manipulation.
Popular formal practices include:
Mindfulness Meditation: Observing the flow of thoughts and sensations without attaching to them.
Concentrative Meditation: Focusing on a single point, such as your breath, a mantra, or a candle flame.
Both types of meditation encourage awareness, but they approach it differently. Experiment to find what resonates with you.
Try these steps:
Set a timer (5–20 minutes).
Settle into posture: Sit comfortably, spine upright, hands relaxed.
Choose an anchor: Focus on breath, body sensations, or practice “open awareness” (noticing everything without attachment).
Observe and return: When the mind wanders, acknowledge it, then gently return to your anchor.
Informal Practice
Mindfulness in Everyday Life
Meditation isn’t limited to sitting on a cushion. You can bring mindfulness into daily activities like eating, driving, or reading. This informal practice involves a subtle shift in consciousness, where you approach each activity with full attention and acceptance. By bringing an open and discerning awareness to your daily tasks, you infuse them with presence and purpose.
Bring mindful attention to everyday activities:
Eating: Savor each bite, noticing textures and flavors.
Walking: Feel the ground beneath your feet.
Conversing: Listen fully, without planning your response.
This “subtle shift in consciousness” turns mundane moments into opportunities for presence.
Integration of Heart and Mind
The Alchemy of Compassion
Meditation is more than a mental exercise; it’s about connecting your heart and mind. Bring your full aliveness and care to each experience. Practice mindfulness with both presence and heart, allowing yourself to feel deeply and authentically. This integration creates a more compassionate and balanced approach to life.
Try these:
Loving-Kindness (Metta) Meditation: Repeat phrases like, “May I be safe. May you be happy,” to nurture empathy.
Body Scan: Mentally scan your body, sending gratitude to each area.
By uniting presence and compassion, meditation becomes a practice of being fully alive.
Types of Meditation
Finding Your Fit
There are different types of meditation, and each offers unique benefits. Two primary approaches include:
Concentrative Meditation: Focuses attention on a specific stimulus, such as a mantra or a visualization.
Mindfulness Meditation: Encourages an evenly distributed attention, treating all thoughts and sensations as equal without prioritizing any one stimulus.
Explore these types to discover what suits your needs and goals. You might find that a combination works best for you.
Embrace the Journey
Patience Over Perfection
Meditation isn’t about achieving a “perfect” state. Some days, your mind will race; other days, peace will come effortlessly. Both are part of the process. Remember:
Consistency trumps duration: Even 2 minutes daily builds resilience.
Different practices, different effects: Experiment with styles to find what resonates.
A LifelOng Practice
Bringing It All Together
Meditation is a practice of intention, attention, and attitude. By blending formal and informal practices, you can create a routine that feels authentic and impactful. Remember, meditation is not about achieving perfection but about showing up with presence and curiosity. Over time, you’ll notice how it deepens your connection to yourself and the world around you.
My Favourite Youtube guided meditation:
Boho Beautiful – Meditaion Playlist
Your invitation: Sit quietly for one breath. Notice the intention behind it, the quality of your attention, and the attitude you bring. That’s where the magic begins.
So, set your intention, focus your attention, and approach your practice with kindness. Whether you’re just beginning or refining your skills, meditation offers a journey worth exploring.
Source – Shauna L. Shapiro, Hooria Jazaieri: Meditation and Positive Psychology