Meditation for Beginners: You Don't Have to Clear Your Mind
One of the biggest misconceptions about meditation is that you're supposed to stop thinking. If you've ever tried to meditate and thought, “I'm terrible at this — I can't stop my mind,” you're not alone!
Having thoughts during meditation doesn't mean you're doing it wrong. In fact, noticing that your mind has wandered is part of the practice.
What Is Meditation?
Meditation is a practice that can involve intentionally directing and returning your attention. You might focus on your breathing, physical sensations, sounds, or another point of attention.
Your mind will wander, that’s what minds do. The practice is noticing that it has wandered and gently returning your attention.
Meditation Doesn't Have to Feel Peaceful
Meditation isn't necessarily about making yourself feel calm. Some days you may feel relaxed. Other days, you may notice restlessness, frustration, sadness, or a busy mind.
The practice isn't about forcing yourself to feel a particular way. Instead, it can provide an opportunity to notice what is happening in the present moment with greater awareness.
How to Start Meditating
You don't need to meditate for 30 minutes every morning. If you are a beginning, you can try starting with two minutes.
Find a comfortable position and bring your attention to your breathing. When your mind wanders, gently bring your attention back.
There is no need to criticize yourself for getting distracted. The moment you notice your mind has wandered is part of the practice.
Over time, meditation can be one way of developing greater awareness of your thoughts, emotions, and physical experiences.
It can also complement psychotherapy when it fits with a person's goals and needs.
If you're interested in exploring mindfulness, meditation, anxiety, or self-awareness in therapy, I offer individual psychotherapy in Burlington and virtually across Ontario.
If you're interested in exploring psychotherapy, please reach out here for a free 20-minute consultation, or email guidingyoutherapy@gmail.com with any questions you may have.
The information shared in this blog is for general educational purposes only. It is not psychotherapy, diagnosis, or individualized mental health advice, and reading this article does not create a therapeutic relationship. If you are experiencing significant distress or are concerned about your immediate safety, in Canada, you can call or text 988 for suicide crisis support. If you are in immediate danger, call 911 or go to the nearest emergency department.
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Written by Cierra DoCouto, Registered Psychotherapist, CRPO #17131.
