Meditation made simple
FAQ - Can you teach me how to meditate? My mind is so busy, I can’t do it!
Since studying yoga this year and chatting to more people about meditation I realised that those in my circle that meditate frequently either started the practice, or kept up the practice with “mantra meditation”. This was my experience too, and got me thinking that this could be the way to make meditation more accessible for my massage clients and yoga students. So here we are :)
We will cover all of this in this article, so read on, or jump to the sections you need.
What is mantra meditation?
How do I stop my thoughts?
Mantra’s you could implement
How do I say my mantra?
How do I set up for meditation?
How long should I meditate for?
Why should I meditate daily?
How do I know if I’m doing it right?
The benefits of meditating
The steps for your meditation
“What woman doesn’t yearn for time for herself, without having to be anything for anyone else? To rest, to restore to settle in. To catch up with all the thoughts that fly in and out all day. To sort out her feelings from the tangle of everyone else’s. To be in touch with herself, in her body, her rhythm. To clarify her own sense of things. To get back to her essence”.
— Camille Maurine and Loin Roche
What is mantra meditation?
In this style, the meditator (that’s you) uses a “mantra” as an anchor, to enter a deeper state of meditation. An anchor is a point of focus for your meditation — you’ve probably used the breath as an anchor before, tuning into your breath to help settle your mind and body. Anyway, a mantra can be a word, sound or phrase (or affirmation) that you repeat silently in your mind, over and over, and in turn it can help quieten your thinking mind, or create a little space between thoughts. In Sanskrit “manas” means mind and “tra” means tool, or instrument — meaning mantra is “a tool for your mind”.
A few years back I studied Vedic Mediation and was given my own personal “mantra” which I still use to date. I found that having this single mantra to turn to daily, made my meditation practice simpler — I didn’t have to think about what style of meditation to do, or what mantra to use, which meant there were less barriers to sitting down and actually meditating. And I think simplicity is key when starting something new. Agree?
In my public and private yoga classes I often share a mantra that can be synced up with my students breath. Therefore creating two anchors (breath and mantra), which those new to meditation or yoga can find quite helpful. I’ve heard from my students that they’ve gone away and used the mantra in their home life when feeling anxious, stressed or similar. This makes me soooooo happy! It works!
Mantra’s you could implement
I’ve been collating and trying out mantras to share. I think it’s important that the words included are pure and peaceful, so keep this in mind if you decide to create your own mantra. As meditation teacher Deepak Chopra says “Language creates reality, words have power. Speak always to create joy.”
With the list below you might like to sync your mantra with the breath. For example, inhaling and saying “I am”, exhaling and saying “calm”. OR inhaling and saying “love”, exhaling and saying “love”.
There is also the option to leave out the breath and just repeat your mantra. You choose what you prefer. I’ll share more on this approach later.
Here’s the list of mantras I’ve collated:
I am calm
I am here
I am love(d)
I am enough
I am safe
All is well
Be here now
Let go
Peace
Love
One
Presence
Buddha
So hum
Lokah
Shoonya
Om (aum)
If you have a connection to yoga/sanskrit you may chose to use a Sanskrit word or phrase. If not, perhaps ignore the last 4 on the list. FYI the Sanskrit words have a vibrational element to them, so this can aid in your meditation.
Have a play with some of the above and see what feels right for you — just repeat them in your mind and see if it feels aligned/ok in your body/heart. Pick just one and let’s start using that for your daily meditation. You can always change it a later date if it’s no longer anchoring you. Also if none on the list are appealing to you, make up your own :)
How do I stop my thoughts?
Today Meditation is not about stopping thoughts. The original yoga texts talk about stopping thoughts, and that does come for some meditators after much experience but let’s not focus on that. We live in a world with an overwhelm of information and distraction, so let’s acknowledge that and focus on space between thoughts, quietening of the mind and not worry about stopping thoughts totally.
During your meditation it’s normal to get caught up in a mental conversation about the past or future (what should I cook for dinner, don’t forget to call this person etc etc), so don’t be hard on yourself about this. Your mind is doing what it was designed to do, and that is to think! So if you catch yourself thinking, don’t worry. Just let go of that thought, and smile (either physically or internally), like a sign of self compassion, recognising that a wandering mind is normal and that your act of noticing is a success. Then just come back to your anchor(s)/mantra. It’s really quite simple.
The opposite of an internal smile is — getting frustration, putting yourself down, giving up, deciding you’re no good at meditation or it’s not for you. Let’s not go into this territory whatsoever. Being kind to yourself is crucial in life, especially when learning a new skill such as mediation. So please honour this, let’s adapt a smile when catching the mind trailing off and return to your practice.
As meditation teacher Joe Dispenza says “As tedious as it may be in the beginning, the more you catch yourself becoming unconscious, the more conscious you become in your life. And all of a sudden you begin to pay attention to things that you weren’t paying attention to before”.
The two key points:
you’re learning to observe thoughts as they arise, and watch them pass without attachment or judgement.
you will begin to notice when the mind wanders and bring it back to the present moment. Using an internal smile (compassion/kindness) to yourself and with ease to do so.
How do I say my mantra?
I think it should be repeated effortlessly, and said softly and quietly in your mind (almost like a whisper). I find that if it’s subtle, it draws you into deeper relaxation. Vs saying it in a loud, demanding type voice in your mind.
As said above, you can pair it with or without the breath. If it’s not paired with the breath, your breath is just happening in the background — you’re not aware of it or focusing on it, but you’re breathing through your nose slowly and gently. Your focus is on your mantra, only.
Syncing with the breath might be easier for some busier minds. eg. Inhaling and saying in your mind “all is” and exhaling and saying “well”. Please keep your breaths easeful, soft and flowy in the body, remember we’re cultivating peace/restfulness/relaxation not stimulation :)
How do I set up for meditation?
As Tim Ferriss writes in his 2016 book Tools of Titans that “more than 80% of the world-class performers I’ve interviewed have some form of daily meditation or mindfulness habit”.
Create a set-up that works for you, so that it can become a daily and more effortless habit. Sitting up in bed with my back supported; or sitting in a chair/lounge with my back supported works for me! I don’t rest my head on anything, because this stops me from falling asleep hehe. From an energetic point of view, I think it’s nice to have the body symmetrical i.e. legs parallel and both feet planted on the ground when in a chair. But literally — what ever works for you!
Other tips
consider setting an intention or purpose/reason for meditating. Eg. Showing up for family with more presence/calmness/awareness: Lowering anxiety levels and worries; Feeling more peaceful; Reducing stress. This might help you stick to your practice. And of course it’ll probably evolve over time, so let it.
pick a time of day that you’re going to meditate. OR an activity that you’re going to complete before meditating to help with commitment. eg. after you brush your teeth in the AM/PM, before your afternoon cup of tea, or at 8am sharp. Setting this up can help you create the habit, just as brushing your teeth morning and night created this habit for you.
try to avoid meditating right before bed (allow about 90mins before sleep if you want to meditate at night). If we meditate and go straight to sleep we don’t move back into waking state consciousness to get that integration in the brain. This is not bad, but it’s not maximised. And it can make it harder to fall asleep straight after, almost like taking a nap right before bed.
meditate on an empty stomach or 60-90 minutes after eating, to allow for the body to prioritise digestion.
avoid stimulants like caffeine and sugar prior to meditation. These excite the nervous system and make it difficult for the mind to lead the body into a deeper, more restful state.
meditate before picking up your phone in the morning, for the same reason as above.
don’t meditate after drinking alcohol. Alcohol impairs cognitive capability and it is likely you will not be able to sustain the subtle awareness of the practice. Sleep if off and try when you are no longer feeling the effects of the alcohol.
turn your phone to do not disturb and meditate where you are least likely to be disturbed. Avoid meditating with pets and children for this reason.
know that noise shouldn’t deter you from meditating.
to manage the time, turn on the “stopwatch” on your phone. That way you can blink open your eyes and look at the length of time that has passed, without having a jarring alarm beep at you. If you don’t need to manage the time, then don’t worry about a clock/stopwatch.
rest your hands or arms anywhere comfortable eg. in your lap. take gentle breaths through your nose while meditating. This improves focus and helps activate the parasympathetic nervous system (rest/digest/repair).
close down your eyes OR create a soft gaze to practice your meditation.
Give yourself “coming out’ time. This time is your integration piece, your segway into action, to carry this relaxed attentiveness with you into action. It can be very jarring if you just jump straight back into everything all at once. The time gives the body time to shift gears from healing, into neutral, then into action.
How long should I meditate for?
Meditation Teacher Ann Swanson says “Your brain accounts for just 2% of your body weight, but remarkably it take 20% of your energy to function. When your mind is overactive or overstimulated, meditation can provide a brain break.”
Choose what the minimum for you is that day. When you meditate for 20 mins a day this is only taking up 1.4% of your day. And this practice can be seen as calibrating the remaining 98.6% of your time by improving mental clarity, focus, and emotional well-being.
Meditate for any amount that feels ok for you. Maybe in the beginning you dedicate 5 mins a day and build up from there. Overtime you might work up to 20 mins a day. But just remember, any meditation is better than no meditation, so if it’s just 2 mins (because your day is absolutely chockers), then that is ok, maybe try for more on other days when you can create more space.
re time - if you prioritise meditation you will do it instead of other things (eg. instead of scrolling/online shopping/the group chat). Some days you may also decide to pair your meditation with other things you’re already doing eg. meditating while on the train, while at a beauty appointment, before a meeting, in your car before you pick up the kids, on the reformer/ yoga mat before class starts. There is time somewhere, I promise :)
The benefits of meditating (skip if you already know!)
As one of my meditation teachers says, “Only something good is happening when you sit in meditation. Even if it’s un-gratifying, stress release is happening” — Ashley Brown.
Just in case you want to get your loved ones on board too, I’ve listed some of the science backed benefits that you can convince them with, hehe —
Promotes neuroplasticity in the brain. Enhancing memory, focus and cognition.
Reduces adrenaline and cortisol (the stress hormones that can lead to higher inflammation in the body, long term stress and fatigue).
Increases GABA (the hormone that counteracts stress and anxiety), endorphins (those feel good chemicals that enhance our sense of wellbeing), serotonin (the hormone associated with happiness and positive mood) and oxytocin (the hormone that helps us feel connected with others).
Regulates dopamine (the hormone associated with addiction, depression and anxiety.
Brain waves go from beta state (thinking mind state) to alpha (relaxation state) to theta (meditative/visual state) to delta state (deep dreamless, healing state).
Why should I meditate daily?
Just as you wouldn’t expect to run 10km without training, strengthening your mind is a gradual process that develops with consistent practice. Making it daily, makes it consistent.
Research shows that regular meditation can boost neuroplasticity—the brain’s capacity to reorganise and form new connections. It supports cognitive health by increasing grey matter in regions of the brain associated with memory, empathy, and self-awareness, while helping to reduce symptoms of anxiety and depression.
We’re practicing meditation to:
create more space between thoughts
become more aware of our thoughts or ways of thinking, deepening our self awareness
feel more ease in our bodies and mind
to bring us into the present moment
find our true nature/self
Meditation teaches us to be fully present with ourselves and as an extension the world around us. My aim for you to is “live from the deepest level of awareness all the time” (quote by Deepak Chopra).
How do I know if I’m doing it right?
As my Yin Yoga Teacher Hugh Lee says “In meditation you are exercising your awareness muscle”.
There is no right or wrong. If you are showing up to sit in your meditation practice, you are doing it.
If start thinking about something AND catch yourself thinking, this is a win.
If you are becoming more aware of your thoughts, and are able to bring your focus back to your mantra/anchors, then you’re doing it. Because your awareness is in the present moment.
If you are observing your mind, rather than being identified with it, you are doing it.
If you are using your anchor(s)/mantra and you forget your mantra and there is stillness in your mind/nothing, even for a moment, you are meditating :)
What to do when it feels like it’s not working?
Know that it is always working. Stress release is happening when you sit for your meditation practice. So there’s no need to do anything. Just show up to each practie with an open and genuine intention to sit.
The steps for your meditation
Setting up for meditation
Pick a mantra from the list, or create your own. Use this everyday until it doesn’t feel right for your body/heart and choose another one.
Set an intention/reason for meditating daily.
Choose what time of day you’re going to meditate.
Find a comfortable set up that works for you eg. sitting in a chair with back support
Choose the length of time you’re going to meditate for that day eg. 10mins.
If you’d like to play music during your meditation, pick a playlist. You could use the same playlist every day, it doesn’t have to change (frequently or at all). I’ve made a playlist for you here. If your mind is very busy you might find a playlist helpful. Try meditate with and without music, and see what feels better.
During practice
Have a stretch/dance/shake/wriggle, what ever you need to do to before sitting still. Then find your comfortable meditation position. (could explain this part, luxury of time, somatic benefit, deeping exp of mind bc everything is interconnected).
Set a stopwatch (on your phone) so you can gently open your eyes and check the length of time you’ve been meditating for (if you desire). Observe the time, do not attach to it, and return to your meditation.
Begin your meditation by taking some deep breaths down into the lower belly through your nose, expanding your low rib cage as you do so (making space for your diaphragm), and then gently exhale out the nose (or if you need to release something, sigh out your mouth). Repeat 3-6 times. Next is to start breathing softly in and out through your nose. Then with your eyes closed (or a soft gaze) start repeating your mantra — softly, gently, quietly in your mind. eg. “I am, calm”.
Re anchors — Sink up your mantra with your breath, or just breath in the background without it synced. If the mind needs another anchor, add some relaxation music.
Be kind to yourself, even on days when your meditation is un-gratifying. Try not to get frustrated with yourself, overwhelmed etc. Be patient and compassionate, activate an internal smile when you catch yourself thinking. Some days you won’t get that ‘high’ after meditating, and that is perfectly fine. Stress release is still happening.
Sit for the whole duration you have committed to (eg. 10 mins a day). Even if your mind is overly busy that day.
If someone or something distracts you/takes your attention away, don’t worry. Just come back to your practice of repeating your mantra as soon as you can.
Don’t be judgemental, don’t try to make it perfect. Just enjoyyyyyyyyyyyyyyyy this quiet moment to yourself.
I really hope you try/experience meditation today and every day.
If you have any questions I’d love to hear from you. Drop me a note hi@touchbodymind.com.au
Written by Tarren Hehir, Yoga Teacher and Remedial Massage Therapist
