Clear Your Mind
The most common myth I hear about meditation is that you’re supposed to “clear your mind.” Do you know how literally I-M-P-O-S-S-I-B-L-E it is to clear your mind?! Experts estimate that the mind thinks between 60,000 – 80,000 thoughts per day. That's an average of 2,500 – 3,300 thoughts per hour. And studies have shown that the conscious mind can think up to four thoughts at the same time! So, yeahhhhhh... If you plan to clear your mind when you meditate, good friggin’ luck.
Honestly, I think this is why so many people are so hesitant to try meditation.
They think they won’t be able to meditate because they can’t clear their mind, or they’ve tried to before and kept getting distracted by their busy brains. That was definitely the fear that kept me from meditating, even though I’d been wanting to try it for YEARS.
I’ll bet you’re thinking right about now, “Ok so I don’t need to clear my mind, but what the hell am I supposed to do?”
Try focusing the mind instead of clearing it!
Pick one thing, like your breath. Focus on how you inhale, how you exhale. Notice any tension in your body where the breath doesn’t want to go, or where it feels tight or stuck, and slowly coax the breath there with your mind. Imagine a door slowly opening in each space in your body, allowing the breath to fill you and exit you with ease.
Try a mantra: “Breathing in _______. Breathing out _______.” I like, “Breathing in love. Breathing out gratitude,” but you can choose whatever it is you need today. The point is to inhale what you want to take into you, and exhale what you want to give out to the world. So if you’re feeling particularly anxious or stressed, you may want to try, “Breathing in calm. Breathing out peace.” If you’re feeling doubtful, try, “Breathing in faith. Breathing out gratitude.” There are endless possibilities for creating a mantra because it’s all about what you need in any given moment.
Random thoughts or distractions may come into your mind but instead of shaming yourself or giving up, acknowledge them and then let them pass, refocusing on your breath, your body, your mantra.
Meditation is about mindful acceptance of yourself without judgement. Read that again.
If a singular thought comes back time and again, this is your subconscious mind telling you that something important requires your attention. USE IT! Switch your focus or mantra to that topic. For example, if I can’t stop thinking about a problem with a work colleague, I’ll switch my mantra to, “Breathing in understanding. Breathing out unity,” and then I’ll focus on the face of the work colleague instead of my body. If I can't stop thinking about my grumbling tummy and what I want to eat for lunch, I’ll switch my mantra to, “Breathing in abundance. Breathing out gratitude,” and then I’ll focus on staying in my body by smiling or using a mudra (a meditation hand position).
There’s absolutely no need for you to clear your mind in order to have a skillful meditation practice. All it takes is focus, a little self awareness, and a judgement-free attitude.
Happy meditating!
