Written by Katie Cavenagh
I can’t tell you how many people have told me they “can’t meditate” and then are amazed after trying a few exercises and finding it wasn’t as hard as they thought.
Meditation is more than sitting quietly and sweeping out thoughts with an imaginary broom. Meditation is nothing more than focused attention on the present. There are many different ways to meditate, and there’s no wrong way to do it. So long as you’re present, you’re working towards the goal.
Check out this article I wrote with 20 ways to meditate when you’re short on time for more ways to incorporate meditation into your daily routine. These examples are perfect for beginners and are easy to sprinkle throughout your day.
A principal of meditation is being present in the moment. It doesn’t take much to bring yourself to a state of presence when you have a few tools in your pocket. Here are three easy ways to go from “I can’t meditate” to “Wow, that was easy and now I feel great!”
Learn to follow your breath
Breathing is something we do unconsciously. Could you imagine what life would be like if you had to constantly remind yourself to inhale and exhale? Oy vey!
How can this be a meditation?
Take a few breaths right now and observe how you breathe. Did you notice anything change when you focused on the air flowing through your body?
When we follow the breath, the mind starts to clear, the body begins to relax, and overall we might perceive a shift within our physical and emotional state. This is because we’re creating space within the body and allowing for a change to occur.
If we’re stressed or overwhelmed the breathing tends to be short, choppy, shallow, and higher up in the chest, restricting the flow of energy and emotions. However, when we’re relaxed the breathing is lower in the belly or back, and sustained longer. This opens a pathway for movement and presence.
Relaxation is a byproduct of consciously breathing into the body as the nervous system comes back into balance. Deep breathing evokes a sense of peace and calm, as well as sustains a safe space in the body to fully experience emotions.
Following the breath is as easy as feeling the expansion and contraction in the body as you breathe in and out. Also, noticing where you’re breathing from will give you a clue as to where you may be holding tension. Breathe into those spaces a few times then check back in and see what’s different.
Honor wherever you are in the moment, and don’t intentionally try to change things. Take a breath and be completely in the experience. Meditation includes acceptance. Accepting where you are emotionally, mentally, physically, and energetically allows you to be more present.
Use the Sound of Music
“The hills are alive with the sound of music”, and so are you!
We’re naturally tuned to the rhythm of life. There’s a built-in boom box in each of us — our heart. And tuning into your heart is a perfect way to start a meditation practice.
Love is a major building block of life, and meditation brings you into that expansive state of being. Loving yourself is a mysterious piece of life’s puzzle, and connecting with your heart opens the door for that love to guide the way.
Go somewhere quiet where you won’t be disturbed and place one or both hands over your heart. Drop into your body and listen to your heart beat. Breathe and just let your body settle as you sense the pulsing underneath your hands.
Sit and listen to it for at least ten ba-booms, then take stock of how you feel afterwards. Breathe deeply, creating space around your heart, and offer yourself love, grace, acceptance, and appreciation.
Another way to use sound for meditation is to get lost in a piece of music. Classical or jazz music is perfect for this, but any of your favorite songs will do. The only thing to do is put on some headphones, kick back, and listen. Really listen. Let it sweep you away on a journey.
Alternatively you could use binaural beats, singing bowls, drums, or nature sounds. If you’re fully present with the sounds, even if your mind wanders, congratulations! You just meditated. (And when you find your mind wandering, which it will, just bring yourself back to your breath, the sound, or anything in the present moment).
Notice your thoughts
“I wonder what my next thought will be” is a great question to ask yourself to find the space between your thoughts.
Too often we get caught up in our heads, letting our thoughts control us instead of having the focus to direct them ourselves. The first step to getting out of your head is to take some time to become aware of what’s rollin’ around up there.
And guess what? This is meditation. Take a seat and just be with your mind. That’s it.
During meditation we’re building a conscious awareness of our thoughts. We’re not just dismissing what comes in, we’re acknowledging something’s there and consciously choosing to hook into it or not.
Once we think a thought and hold on to the feeling, more of those thoughts and feelings are attracted like a magnet. If you’ve ever had a downward spiral, you understand. But have you ever had an upward spiral? (Yes, it goes both ways).
Getting a sense of your thoughts brings you into the present moment because you’re observing them rather than entertaining them. Resolve patterns and emotional conditioning by watching your thought patterns and what emotions they are attached to.
Meditating gives you permission and space to let your thoughts roll by. As the observer, you bring yourself the ability to see what you can’t when you’re lost in the spiral.
You can also meditate on thoughts of what you desire to manifest. Create a story that feels good and elicits emotions of expansion, excitement, and satisfaction. Feel what it’s like to “live” that narrative in your mind. Focus your attention on whatever details you can. What do you think meditating this way consistently for a few months might do for you?
Meditation Reminders
Don’t force yourself to be in a place you are not. Your goal is to give yourself the opportunity to get there on your own, at your natural pace. Breathe into any resistance or judgment that comes up along the way, and be willing to be right where you are.
(Turn your meditation into a healing session and ask “What does it feel like to be with these feelings or thoughts”? Then, let yourself dive in).
Remember, trying to be on step one hundred (having complete presence for an extended period of time) when you’re only at step one (can’t even sit still for fifteen seconds) doesn’t work. It leaves you feeling disempowered and frustrated with the whole process. Take things slowly and do what feels right to you.
There are many different ways to meditate and these suggestions will help you get started. Even if you only spend sixty seconds noticing your breath, you are on your way to being able to meditate.
It’s a learning (or unlearning) process, this whole presence thing, so celebrate your wins and growth. Track your progress if you want to see tangible results, but also check in with yourself and notice how you feel on a regular basis. You might find you handle situations differently, you sleep better, or you experience more love, joy, and peace.
Consistency is key, so by carving out a few minutes a day to practice you’ll start to see a difference within a short time. From there, you can add another minute or two, and before you know it, you will be able to meditate for an extended period. Progress, not perfection.
If you still think you can’t meditate, here is a short Five Minute Energy Cleanse you can listen to that is designed to clear out the mental clutter and help you relax and focus.