When meditation is mastered, the mind becomes unwavering, like the flame of a candle in a windless place. — Bhagavad Gita

Common Misconceptions About Meditation

Many people mistakenly believe that meditation should immediately lead to a completely still and empty mind. They assume that meditation eradicates all emotions, that it requires a monastic lifestyle in remote caves, or that it instantly brings about a blissful state.

These misconceptions often lead to frustration. When beginners realize that thoughts continue to arise during meditation, they assume they are doing it wrong. They strive for a “thoughtless” state and, when they cannot achieve it, they conclude that meditation is not for them.

While attaining a state free from attachment to thoughts is a worthwhile goal, it is not something to expect in the early stages of practice.

What Is Meditation?

Meditation is the art of being present with your thoughts, breath, and self in the current moment.

What Is Mindfulness?

Mindfulness is the practice of experiencing each moment without judgment. It involves paying full attention to the present without labeling experiences as good or bad. The true purpose of mindfulness is to free oneself from unnecessary suffering.

Mindfulness trains the mind, allowing you to manage it instead of being controlled by it.

How to Begin Practicing Mindfulness Meditation

The easiest way to start practicing mindfulness is to begin where you are. Like any skill, it requires patience and consistent practice.

Steps to Begin Your Practice:

  • Start with short sessions, such as five minutes.
  • Choose a time that works for you—morning, evening, or any other part of the day.
  • Set up a quiet, comfortable space in your home, office, or outdoors.
  • Use a comfortable pillow or chair to support your posture.
  • Keep your back straight.

Select one of the simple mindfulness exercises below and practice daily.

Recommended Beginner’s Mindfulness Practices

1. Three Things Awareness

Close your eyes and focus on your surroundings:

  • Notice three sensations.
  • Notice three sounds.
  • Notice three smells.
  • Open your eyes and observe three things you see.
  • Identify three colors.

2. Body Scan

  • Lie or sit comfortably and close your eyes.
  • Starting from your toes and moving upward, pay attention to physical sensations.
  • Notice any tightness, discomfort, warmth, or coolness.
  • Once you reach your head, scan back down to your toes.
  • Simply observe these sensations without judgment.

3. Three Mindful Breaths

  • Close your eyes and relax your shoulders.
  • Inhale gently and slowly, noticing the air moving through your nostrils, chest, and abdomen.
  • Observe the sensations as you exhale.
  • Pause, then repeat this process three times.

4. Thought Watching

  • Close your eyes and simply notice your thoughts.
  • Avoid labeling or judging them.
  • Let thoughts arise and pass naturally.
  • If you find yourself getting carried away by a thought, gently bring your focus back.
  • You may choose to number your thoughts to help maintain awareness.

5. 5-4-3-2-1 Grounding Exercise

  • With open eyes, name five things you can see. Observe them fully.
  • Close your eyes and identify four sensations in your body.
  • Notice three distinct sounds.
  • Identify two different scents.
  • Observe the taste in your mouth.
  • Slowly open your eyes.

Final Thoughts

Meditation and mindfulness are lifelong practices that evolve with time. Rather than striving for immediate perfection, embrace the journey. By practicing regularly, you will cultivate a more peaceful and present mind, gradually experiencing the unwavering stillness described in the Bhagavad Gita.

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