Many people have difficulty with meditation. It’s counter-intuitive to continue to struggle with quieting your thoughts when the goal of the practice is to enjoy a sense of peace. If this is a problem for you, it’s time to change your vehicle. For many a mindfulness practice is the answer.
Mindfulness differs from meditation in that it’s about noticing, rather than not noticing. It’s goal is similar to meditation. It’s also a way to quiet your inner dialogue. It can be done while sitting or walking or taking the train. It can be done whether you have ten minutes or thirty. All you have to do is begin to notice your surroundings with each of your senses.
Start with what you see. Notice 5 things in the area around you using an inner dialogue that goes something like this: I notice the window sill, I notice the chair across the room; I notice a spot on the floor; I notice where the wall meets the ceiling, etc. Then notice five things that you hear. If you’re sitting somewhere that’s quiet, listen very carefully. Even in seeming silence, the more you listen the more you will hear. Next notice five sensations that you feel; the temperature of the air on your skin; the feeling of the shoe on your foot; the contact between the back of your legs and the couch, for instance etc. And finally imagine 5 images that you’ve seen; then hear in your mind 5 sounds that you’ve heard before; and as best you can evoke five different sensations you’ve felt.
If that’s difficult for you, go back and do the first three parts of the exercise again. This is a sure way to accomplish the goal of quieting your mind without the frustration that many experience with classical meditation techniques. You’ll notice immediately that while doing this practice you’ve had no time to feel anxious; to ruminate about the past or worry about the future. You have found your way into the present moment.
If you’re feeling so good – and I know that you will – and you have more time, just continue with the exercise; noticing 4 things on the second time around; and then 3 things if you go around again. Try to do this practice once or twice a day and you will notice the many benefits of taking a vacation from your own mind. Try it and you’ll see.
