On Knowing Yourself
Learn How To Meditate
-- Prologue --
I figured I would start with my origin story. Probably not the best way to go about it, but its how I got started.
It was never on my bucket list of things to do. To Meditate. I never went looking for it, but instead, it came and found me. I was lucky that way.
Ever since my college days I LOVED to go to the gym and work out. I cherished those moments of being with myself and pushing by body and mind a little further every time. While I was lifting weights, it was just me in my head. I didn’t care about the midterm I was supposed to be studying for, or the other half-a-dozen things on my to-do list. I was just in the moment trying to get that bicep pump.
There’s this concept in bodybuilding called the mind-body connection where you try to develop the connection your mind has to a specific muscle. While working out you focus your entire mind on the muscle that’s doing the work. Thinking about nothing else. This connection, as its strengthened, allows you to be in better control of your muscle and lift heavier and heavier weights leading to growth.
For the two hours I was in the gym, I was in this kind of trance. All thoughts were gone save for that single thought that connected me to my body. Little did I know that this is one of the first steps to attaining a meditative state. You start with focusing on one thing and then eventually you let that go as well.
I found myself getting the best workouts when I was totally locked in that state. No other distractions were allowed; externally or internally. Pure focus.
There were times when I had an especially busy day where I needed to take some time before my workouts and calm my mind. Chasing that focused state, I would sit quietly, and let my mind talk itself out and into silence.
I only realized years later that I was meditating…
-- Meditation Guide --
There are many methods of reaching a meditative state, but essentially all of them boil down to the calming of the mind to the point where you are no longer have that internal voice jabbering away. Just Silence.
Step 1 – Get Comfortable
When you first begin its best to try to remove as many distractions from your environment as possible. Try to find a nice quiet place where you are comfortable. We are trying to minimize sensations here. This means, wear something comfortable, as less noise as possible (TV, people talking are especially distracting). I like to sit on the floor, just feel most relaxed that way.
Step 2 – Breathe
Take a few moment and breath deeply. Let yourself get used to the idea and the place you are in. Breath in deeply, hold it for just a moment and breath out. No complicated rhythm, just slow it down. Try to use your core to move the air instead of just breathing as your normally do. Repeat this cycle 7 times. More if you want to, but 7 at a minimum. Continue with your normal breathing for the rest of the steps, don’t think about it. You do you.
Step 3 – Calm Your Mind
Notice what you are thinking about. Become aware of that stream of thoughts that inhabit your headspace.
Remember you are not the thoughts in your head. You are the person listening to those thoughts.
Acknowledge and dismiss the thoughts that pop into your head. Don’t be frustrated that they keep coming up just, rather just as quickly as they arise let them go. Tell them you’ll think about them later.
Don’t be a brute about it, don’t try to will away your thoughts. Leave your mind alone, it will quiet itself. Don’t think of meditation as some kind of destination you are trying to reach. Just enjoy the journey
Step 4 – Don't Sign Out Just Yet
Resist the urge to call this meditation thing stupid and peace-out. Keep going…
Step 5 – Bask In The Quiet
Don’t focus on the thoughts, instead, focus on the silence. Continue to let go of each thought as it comes in. As you continue dismissing the thoughts, you’ll find fewer and fewer thought intrusions.
Notice and fall in love with the silence in between each thought. When you fall in love with something its easy to focus on it, and give it your attention.
Bask in the quiet; allow the spells of silence to grow longer and the rhythms of thought to get fewer
Step 6 – Relax and Appreciate the Silence
Whether you are meditating or not who cares! Just enjoy the feeling.
Feel the stillness, the quietness. Although you are still aware of the things going on around you at some level, you just don’t care at the moment. You don’t give them any thought.
When you feel as though you’ve had enough, just open your eyes.
With practice you don’t need anything special to meditate, you can even do it for the few minutes while waiting at a red-light on your commute home.
Drop in and out at will.
Let it be a tool you use.