Perfect meditation comes from having a clear mind and perfect meditation results in an intimate connection with the infinite consciousness of life. That might sound obtuse, but the benefits of meditation (stress relief, relaxation, focus, drive) all come from that state of being at one with your surroundings and everything beyond them. Even if you only aim to focus on the practical aspects and positive outcomes of meditation, clearing your mind isn’t easy. It’s a difficult journey that requires tenacity, willpower and mental strength. The same can be said of all journeys that are worth embarking upon.
There are several different ways to clear your mind for meditation, and they are all of equal merit. In general, you will want to sit with your spine straight in comfortable space (a mat, a chair) wearing accommodating clothing. The journey is different for everyone who takes it, so keep your individual needs in mind as you begin to meditate.
The Path of Focus
This is perhaps the easiest way to start good meditation practices. It’s very difficult to begin clearing your mind all at once, so this is an excellent stepping stone. Find an amount of time that works for you, perhaps 15 minutes a day. For half of that time, focus on something with your eyes open, and for the other half focus with your eyes closed. You, of course, are ultimately the person that knows yourself best. These times and methods are just suggestions and guidelines—no two paths are the same.
- You can focus on a single object, a spot on the wall, a color or any other unobtrusive thing in your life. It helps if it’s something right in front of you, or something you can extract from an object in front of you. When you close your eyes, keep focusing on this object until your time is up.
- When you are starting out, you will have stray thoughts. The best way to deal with them is to simply observe these thoughts and not react to them. When your thoughts do wander away and take control, peacefully redirect your attention to your object of focus when the time is right.
- The most important thing to remember about this method is that you should never get frustrated because you “can’t” do it. You can. You are on equal footing with every yoga master, guru and Zen master in the world. You are simply at a different point on your journey. You will be harassed by thoughts, but you will learn to deal with them in good time. Detach yourself from the thoughts and eventually you will be free of them.
Breathing and Positivity
These two methods are, in reality, two separate methods. They can work in harmony with one another, however, and end in great results. Breathing comes so naturally to us that we don’t need to think about it, in most cases, and positivity is something that does not come naturally to most people. The simple and the difficult come together to create excellent balance—this balance can be harnessed and used on the road to perfect meditation.
- Before you begin concentrating on your breaths, it is helpful to tell yourself what you’re about to do. This command, or even mantra, helps your mind and body prepare for what you’re about to do. Either aloud or mentally, declare, “I am going to focus on my breathing, count my breaths and be rid of invasive and negative thoughts,” or any permutation of that phrase that comes to you organically. You’ll be surprised at how much this helps.
- Now it’s time to actually count your breaths. Hone your mind on your own breathing, and count your inhales and exhales in a way that comes naturally to you. When outside thoughts ambush with you, deal with them gently and return to the task at hand. Sometimes this requires pursuing a thought for a brief moment until you can divorce yourself from it. Don’t despair, for this is just part of the process.
- During the early stages of counting your breaths, and often until you phase it out altogether; you will be stricken with negative thoughts. You are vulnerable in this stage, so dark ruminations occur naturally. The best way to deal with these rogue impulses is to quickly find a positive to each of them. For instance—if your boss is overly hard on you, reflect on her positive qualities and briefly consider why she acts the way she does. You’ll soon learn that worrying about these incidents and aspects of the world is wasted energy, and as you smooth these rough patches over you will instinctively return to counting your breaths.
A Time in Space
This method is not necessarily separate from the others, but it can function on its own or hand in hand with any form outlined above. As we go about our days, our minds become more and more cluttered with our own experiences and other people’s feelings. It’s only natural, then, that our minds are cloudy when we return home from work or school. For a beginner that’s just starting to explore the world of meditation, this can be a limiting factor. Let’s consider time and place.
- A wise man once said that consistency, not creativity, is the key to successful meditation. Creativity is an asset in almost all aspects of life, but in meditation staying consistent is the key. Keep this in mind as you find the time and place to meditate.
- The best time to meditate, if you’re struggling, is after you’ve started your day and had a bit of physical exercise. You’re at a point in time where you’re not burdened by excess psychic baggage because you haven’t engaged many, or any, other people yet. The slight physical exercise also loosens you up and puts you in a good place to clear your mind.
You will soon find a method, or combination of methods, that works well for you. As you take the first step toward clearing your mind, know that the journey ahead of you is both long and worthwhile. Only when the mind is empty and clean can perfect meditation occur. Even when you get frustrated or want to stop, remember that even the Dalai Lama started his journey somewhere.
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