A New Approach to Meditation: A Daily Guide

Mastering Meditation for Stress-Free Living

Introduction

"I’m not good at meditating, I’ve tried, I just can’t do it.” If this sounds like you, you're in the right place. Many of us struggle with daily meditation, thinking that we have to achieve a state of perfect calm or empty our minds. But what if I told you that it's not about achieving perfection? In this blog post, we'll reframe your understanding of meditation, explore its scientific benefits, and introduce different approaches to make it easier for you to start and sustain a meditation practice. Whether you're a stressed professional, mindfulness seeker, or wellness enthusiast, read on to discover how meditation can transform your life.

What is Meditation?

Meditation is often misunderstood, which can make it seem more daunting than it is. At its core, meditation is a practice that involves NOTICING AND REFOCUSING the mind to achieve a state of relaxed awareness and concentration. It can take many forms, from sitting quietly and focusing on your breath to engaging in activities like walking or even eating mindfully.

I want you to pay careful attention to the words Noticing and Refocusing. The goal of meditation is NOT to clear your mind, stay focused, or be calm. Instead, the goal is to pay attention, be curious, be nonjudgmental, notice, acknowledge, and refocus. So, when you’re doing a mindfulness exercise of your breath, don’t be discouraged when you get distracted, we all do. Instead, notice you’ve been distracted, notice what distracted you with curiosity and without judgment, and then return your attention to the focal point. Let go of the standards and expectations of maintaining perfect focus and attention or making yourself relax.

The Science Behind Daily Meditation

Meditation works in two primary ways, and understanding them can help you choose the right approach for you. We can engage in either open-eye or closed-eye meditation. To simplify the science, imagine we have two spotlights—one that shines outward and one that shines inward. Open-eye meditation refines, brightens, and controls the external spotlight, while closed-eye meditation focuses on brightening the internal spotlight. This distinction is crucial because the type of meditation you choose should align with your goals.

For those who are good at recognizing their feelings and thoughts but struggle with focus, open-eye meditation can help. Conversely, if you find it challenging to explore your internal world, closed-eye meditation is more beneficial. This doesn't mean you should only practice one type, but understanding their differences can help you prioritize.

Each method activates different parts of the brain:

• Open-eye meditation involves focusing outward, helping you control and refine your external awareness.
• Closed-eye meditation focuses inward, allowing you to explore your thoughts, feelings, and sensations.

By practicing both, you can balance and enhance your internal and external focus.

The Power of Daily Meditation

Stress Reduction

One of the most well-documented benefits of meditation is its ability to reduce stress. Studies have shown that regular meditation can lower levels of cortisol, the stress hormone, helping you feel more relaxed and less anxious. Remember, stress reduction is not the active goal in meditation, the goal is to notice and be curious, stress reduction is a by-product. Much in the same way happiness is not the goal of life, it’s the by-product of living meaningfully.

Improved Focus and Concentration

Meditation trains your brain to stay focused on the present moment, improving your concentration and attention span over time. This can be particularly beneficial for those who need to maintain high levels of focus throughout the day. If your goal is increased focus, open-eye meditation should be your priority. Let’s take an example for those with social anxiety. Imagine you’re out at a gathering with friends or those unfamiliar to you. Your inner critic starts up, “You’re not good enough, no one likes you, you have nothing to say, you’re weird, let’s go home,” Wouldn’t it be nice to be able to acknowledge that protector’s voice and refocus your attention on the present moment rather than becoming preoccupied with your inner critic?

Emotional Well-Being

Meditation fosters a sense of inner peace and emotional stability. It helps you become more aware of your thoughts and feelings, allowing you to respond to them more mindfully rather than reacting impulsively. We are not seeking to develop control of our internal spotlight, but rather be comfortable allowing it to shine in all the dark corners and crevices of our psyche with connectedness, curiosity, compassion, clarity, courage, calmness, and confidence.

Reframing Daily Meditation

Setting Realistic Expectations

Many people give up on meditation because they set unattainable goals. Instead of aiming to clear your mind completely, focus on noticing and refocusing your attention. If you get distracted, simply acknowledge it and gently bring your focus back to your meditation. Just as we discuss in Value-Based Goal Setting, we seek to create attainable goals, not set you up for failure. Starting with brief easy-to-access meditation is the best approach. The best meditation schedule is one that you can do consistently.

Understanding Your Unique Needs

Your meditation practice should align with your personal needs and goals. If you find it difficult to concentrate, open-eye meditation can help you develop better control over your focus. On the other hand, if you struggle with understanding your thoughts and feelings, closed-eye meditation can help you explore your inner world.

Making it Personal

Meditation is not a one-size-fits-all practice. Feel free to experiment with different techniques and find what works best for you. The key is consistency, not perfection.

Closed-Eye Daily Meditation

Exploring the Inner World

Closed-eye meditation allows you to gain insight into your thoughts, feelings, and sensations. By focusing on your "mind’s eye" or the Third Eye center, you can explore your internal environment and develop self-compassion.

Techniques for Closed-Eye Daily Meditation

1. Body Scan: Focus on different parts of your body, noting any sensations without judgment. I like Guided Meditation for this, there are good Yoga Nidra meditations that do just this.
2. Breath Awareness: Pay attention to your breath, observing each inhale and exhale. Pay attention to a very fine detail of the breath, not just globally. For example, notice the rise and fall of your belly or the way the air feels cooler on the way in and warmer on the way out.
3. Mindfulness Meditation: Choose a focal point, such as your breath or a mantra, and gently bring your attention back to it whenever it wanders.

The Role of the Pineal Gland

The Pineal Gland, located at the Third Eye center, plays a crucial role in closed-eye meditation. Activating this gland through regular practice can help you explore and understand your internal landscape more deeply.

I like to use a metaphor here. Have you ever done a bicep curl? If not, pick up a bottle of water or anything you have lying around. Keep your arm at your side, palms facing skyward, and bend at the elbows to curl the object. Now, lift it again but this time bring all of your attention to contracting the bicep muscle. This type of focus has been shown to improve outcomes in the gym, and it carries to meditation. Think of yourself as accessing, expanding, and strengthening to power of the Third Eye.

Open-Eye Daily Meditation

Enhancing External Focus

Open-eye meditation teaches you to maintain focus on your external environment. This can be particularly useful in everyday situations, such as during conversations or while working.

Techniques for Open-Eye Meditation

1. Walking Meditation: Focus on the sensation of your feet touching the ground as you walk.
2. Mindful Eating: Pay attention to the taste, texture, and smell of your food.
3. Object Focus: Choose an object to focus on, such as a candle flame or a piece of art, and bring your attention back to it whenever it wanders.

Applying Open-Eye Meditation in Daily Life

Open-eye meditation can be seamlessly integrated into your daily routine. Whether you're listening to music, brushing your teeth, or having a conversation, practice bringing your full attention to the present moment.

How to Meditate

Getting Started with Closed-Eye Daily Meditation

1. Set Realistic Goals: Start with just 2 minutes of meditation each day. Gradually increase the duration as you become more comfortable.
2. Choose a Comfortable Space: Find a quiet, comfortable place where you won't be disturbed.
3. Use Guided Meditations: There are many apps and online resources that offer guided meditations to help you get started.

Getting Started with Open-Eye Daily Meditation

1. Incorporate It into Routine Activities: Start with activities you already do, like walking or eating.
2. Choose a Focal Point: Pick something in your environment to focus on, such as your hand or a nearby object.
3. Practice Noticing and Refocusing: The goal is to notice when your mind wanders and gently bring your focus back to your chosen activity or focal point.

Different Ways to Approach Daily Meditation

Mindfulness-Based Stress Reduction (MBSR)

Developed by Jon Kabat-Zinn, MBSR combines mindfulness meditation with body awareness to help reduce stress.

Loving-Kindness Meditation (LKM)

This form of meditation involves focusing on developing feelings of compassion and love towards yourself and others.

Yoga Nidra

Also known as "yogic sleep," Yoga Nidra is a guided meditation that takes you into a state of deep relaxation while remaining fully aware.

Practical Tips for Sustaining Your Practice

Be Consistent

The most important aspect of meditation is consistency. Even if you can only spare a few minutes each day, make sure to practice regularly.

Find What Works for You

Experiment with different techniques and find what resonates with you. The goal is to develop a practice that you enjoy and can stick with. Don't shy away from doing the same meditation every day. I'm the type that finds something that works and sticks with it. Right now I'm using the same meditation from Ayla Nova's Yoga Nidra and Beyond channel nightly.

Seek Support

Join a meditation group or community to share experiences, gain new insights, and stay motivated.

Conclusion

Meditation is not about achieving a state of perfect calm or emptying your mind. It's about noticing when your mind wanders, gently bringing your focus back, and exploring your internal and external worlds with curiosity and compassion. By understanding the different approaches to meditation and finding what works for you, you can transform your practice from a daunting task into a rewarding experience.

If you're ready to take your meditation practice to the next level, consider joining a guided meditation session or exploring additional resources. Remember, the best meditation practice is the one you can do consistently and enjoy. Happy meditating!