How To Take Control Of Your Mind With Meditation
Back in 2012, I was dealing with a lot of emotional and mental stress. I was unemployed due to H4 visa restrictions, was going through postpartum depression without realizing it. I didn’t know where my life was headed. This mental and emotional stress started to affect my physical health, and I began experiencing symptoms of fatigue, constant headaches, low energy, irritability, and overall joylessness.
Desperate for a solution, I searched online for ways to improve my life and health. Going through various resources, I came across the idea of meditation. At first, I was skeptical. I had never meditated before and didn’t consider myself as a spiritual or religious person. But I was willing to try anything to relieve my stress and anxiety, so I decided to give it a shot.
To my surprise, I found that meditation was actually quite simple and didn’t require any special beliefs or practices. I started with guided meditations on YouTube, and soon became addicted to them. I would simply search for the ones that resonated with me the most based on my moods, and then would sit in silence to focus on the commentary. Over time, I experimented with different meditation techniques and found that meditation helped me resolve inner noise and conflicts, and maintain a positive outlook towards life.
As I continued to meditate regularly, I also started to have what some might call “mystical” experiences. I felt more connected to the world around me and more in tune with my own thoughts and feelings. I experienced moments of profound clarity, insight and bliss, and felt a sense of oneness with the universe. While these experiences were not the primary reason I started meditating, they were certainly a welcome and unexpected bonus.
Through meditation and mindfulness, I have come to realize that much of our suffering is created by our own minds and we can greatly reduce our suffering and improve our lives by taking control of our thoughts. I am grateful to have found this powerful and ancient practice, which has completely changed the trajectory of my life.
What is Meditation?
Meditation is basically a practice of observing the mind with awareness. When we meditate, we focus our attention on our breath or a specific mantra or phrase, and we let our thoughts come and go, without getting caught up in them. It can be thought of as a way of exercising the brain. Just as lifting weights helps to build strength and improve physical fitness, meditation can help to improve focus, concentration, and overall mental wellbeing.
As we begin to meditate and observe our thoughts, we may notice that our mind is always busy, either engaged in the memories of the past or planning for the future, rather than being present in the current NOW moment.
When we meditate, we are training our minds to be in the present moment. Just as lifting weights requires consistent effort and practice to see results, meditation also requires a regular and consistent practice to see the full benefits. However, the rewards of a regular meditation practice can be well worth the effort, as it can produce a deep state of relaxation and a tranquil mind that may result in enhanced physical, mental and emotional wellbeing.
How to start a meditation practice?
It can definitely be intimidating to start a meditation practice if you have never done it before. It’s normal to feel unsure of what to expect or how to do it properly. However, meditation is a very simple practice that anyone can do, regardless of their religious beliefs or lack thereof. It simply involves sitting quietly, focusing on your breath or a specific mantra or phrase, and allowing your thoughts to come and go without judging them.
Here are some additional things to remember before you start meditating:
There is no right or wrong way to meditate. The most important thing is to get started and experiment with various techniques to find a method that works best for you.
It’s okay to feel uncomfortable at first. Meditation can be challenging, especially if you are not used to sitting still and focusing on your breath. It’s important to be patient with yourself and allow yourself to adjust to the practice.
It’s okay to have distractions and thoughts. Meditation is not about clearing the mind completely, but about letting thoughts come and go without getting caught up in them.
Remember that meditation is a personal journey. Each person’s experience with meditation is unique, and it’s important to approach the practice with an open mind and without comparing yourself to others.
Trust that you are on the right path for YOU, and enjoy the journey of discovering what meditation has to offer.
Here are a few highly recommended tips to create a right setting for a deep meditation experience:
Find Your Sanctuary of Silence: Seek out a quiet and distraction-free place where you can fully immerse yourself in meditation. The absence of external disturbances allows you to turn your attention inward, fostering a deeper connection with your inner self. 🤫
Embrace the Power of Darkness: To enhance your inner journey, consider using a blackout eye mask. This simple tool helps to block out any ambient light, allowing your mind to disconnect from the visual world. It creates an environment where you can focus solely on your meditation practice, enhancing your ability to go deeper within. 🌌
Immerse Yourself in Sound: For a truly immersive experience, invest in a good pair of headphones. They come in handy for playing guided meditations or calming music. The use of headphones isolates the sound, enveloping your senses in the soothing guidance of your chosen meditation or the gentle melodies of calming music. It's like stepping into a cocoon of tranquility. 🎧
By incorporating these tips into your practice, you'll create a setting that not only helps you delve deeper into the levels of your mind but also allows you to experience states of relaxation that boost creativity, provide physical relaxation, and activate your body’s innate healing abilities.
Simple Meditation Techniques
Guided Meditations
Meditation may be simple, but it isn’t always easy. This is because we are training our minds to do something very different from what it is used to doing. Mind has a tendency to wander and following the guidance of an instructor can be a life saver when you are just starting your mindfulness journey. There are dozens of apps like Heapdspace and Calm, but my favorite is YouTube which has tonnes of free resources.
Observing the Breath Technique
Here’s is a simple exercise to strengthen that meditation muscle in your brain.
Set a timer for 15 minutes (or any other amount of time that feels comfortable for you).
Put on some music that you find relaxing and soothing.
Sit comfortably, with your back straight and your feet on the ground.
Close your eyes and focus on your breath. Follow each inhale and exhale, feeling the breath moving in and out of your body.
As thoughts come, try not to engage with them. Just notice them and let them go, without getting caught up in them.
If you find yourself getting caught up in thoughts, gently bring your focus back to your breath.
When the timer goes off, take a few deep breaths and slowly open your eyes.
Mantra Meditation
Mantra meditation is yet another powerful technique that involves repeating a specific word or phrase, such as “AUM” or Bija mantras. This can be done silently or out loud, and can help to quiet the mind and create a sense of inner calm. There’s a whole scientific study around the therapeutic effects of sound frequencies and vibrations on the human wellbeing. Chanting mantras has been shown to create deep, resonant vibrations in the body that can have a subtle but powerful impact on the mind and sense of inner peace. This is one of the reasons why chanting mantras is a popular practice in many spiritual and meditative traditions.
Observing the Flower or Candle Technique
The flower or candle observation technique can also be a helpful way to train the mind to focus and let go of distractions. This technique involves choosing a flower or candle flame to focus on, and observing it with attention and curiosity. As thoughts arise, the goal is to simply notice them and let them go, without getting caught up in them.
Overall, the key is to experiment and find a meditation technique that resonates with you and to practice regularly in order to see the benefits. The more you practice, the more you will likely notice positive changes.
👉 If you need personal guidance, please reach out to me. If you prefer a supportive community, you're welcome to join my Meditation Community.
