For many, including myself, the idea of sitting quietly with an empty mind seems impossible. Instead, the practice of mindfulness guides you in the process of choosing a focus for your attention and on simply observing your own thought processes. What often happens when you begin to focus your attention, say on your breathing or on walking, is that you discover you are repeatedly distracted and running off with worries and thoughts. Everyone, when they initially attempt to focus attention on just one thing, finds themselves distracted and pulled away from the exercise by their thoughts.
This process of attempting to focus attention and realizing that you are off track and lost in thought is invaluable. Once you discover that thoughts come and go in a ceaseless flow, you can make choices about how you relate to your thoughts. Some thoughts are unimportant, some are anxious in content, some sad or angry and some help us find meaning.
Some activities don't require a lot of extra effort to bring a sense of calm and awareness.
Notice if you slip into automatic pilot, completing the activity while lost in thoughts about something else entirely. Mindfulness practice has no instructions or tenets focused on clearing your mind of all thought.
The third one is about the meditation process itself, the how of focusing attention, and is what I’ll explore in this article.


Future posts will deal with the other two aspects.In the beginning of one’s journey into meditation, the most important thing is simply to build up the habit, get used to sitting, and be comfortable with the posture of meditation. The more green dots you have, the deeper and clearer your meditation feels; if it is filled with red dots, you would say your meditation was “noisy”, and all you get from it is simply bodily relaxation. Thus, there is no intensity, and the results are limited.Our attitude during meditation, then, should be to re-focus the attention second after second on the object of your meditation.
Therefore, the key to deepening in meditation is to affirm and reaffirm your object of focus second after second, in a continuous flow of attention.Of course, this is by no means easy, and takes long training to be achieved. The contents of the perception are constantly changing, but not the fact of perceiving itself.In all these techniques, attention is constantly redirected to the practice, whatever form it takes. Wherever we have a deep sense of interest, for that thing there is natural focus and intensity in our mind.Sloth and torpor is overcome by rousing energy.
Setting a goal, a reasonable goal, is a wise and effective way to generate energy, as is deliberately developing interest in the task at hand.
A skilful meditator keeps a sharp look-out for the first signs of sloth and torpor and is thus able to spot its approach and take evasive action before it’s too late.
You need to want to know your breath deeply, in detail and depth; to experience it in many levels, again and again. So when we say that we got a green dot, or a red dot, what it means is that for the majority of milliseconds of that dot, attention was green or red.
But this is probably only relevant for more advanced meditators.For this reason, also, choose among the traditional types of meditation one that your mind is naturally attuned to.


That will help you keep your interest alive.As a metaphor that can help us get a better experience of this feeling of intensity of focus, imagine you are walking on a rope, suspended over a cliff. If you have this attitude, your meditation will be deep and beautiful, and thoughts will subside.Your attention will get more and more subtle.
You get increasingly aware of more subtle mental phenomena (perceptions, formations, fabrications, vrittis, whatever you call it), and let go of it, moving deeper and deeper. It’s important to have a good north in our practice, to know what is possible, so we keep pushing our boundaries. We must not give in to this type of thinking in meditation, but simply gently bring our attention back to our object of focus, as soon as we notice it has wandered. Slowly increasing the number of greens, and decreasing the reds, is what we are looking for.
In a world where most of us are already constantly distracted, restless, agitated and busy, having a few minutes each day to just sit still will already, by itself, bring heaps of benefits, even if our focus is not that good.There is transformative power in the meditation posture itself. This is the type of thing I wished had been layed down to me clearly from the beginning of my journey. When i meditate my breathing is quite calm and the only thing i can recognise is the little physical movement in my chest and stomach.



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Comments to «Meditation how to empty your mind»

  1. ISABELLA writes:
    Vacationer, accommodation right here that.
  2. sevgi writes:
    Meditation is available who was on the retreat.
  3. LestaD writes:
    Are held in natural settings and actions embody.
  4. GTA_BAKI writes:
    There might be loads of opportunity to practice strolling/ sitting.