I always knew meditation had benefits, but some misconceptions kept me from fully embracing it. The idea of plopping down on a cushion, twisting into a lotus pose, and quieting my racing mind felt impossible. It just didn’t seem like something I could do.
But when life got busy, and responsibilities kept piling up, stress became unavoidable. Suddenly, finding a few moments of peace every day wasn’t just desirable—it was necessary.
After going through articles and watching videos, I realized the best way to start was simply to start. So, I began meditating, learning through trial and error.
Here are three things that helped make meditation easier for me, even with a busy mind.
1. I Stopped Worrying about How I Was Sitting
I used to think meditation meant sitting cross-legged, hands on my knees, and back perfectly straight. Honestly, it was uncomfortable. After a few minutes, my legs would go numb, and my back would ache. I kept thinking, “How is this relaxing?”
This stereotypical image of meditation comes from traditional practices, often tied to monks. But meditation isn’t just for monks or people renouncing the world. It’s for anyone. People from all walks of life meditate every day.
As soon as I let go of the idea of “looking the part,” I realized meditation can happen anywhere and in any position. It’s about finding comfort in your body and mind, whether that’s sitting in a chair, lying in the grass, or even walking. Yes, you can meditate while moving! Studies show moving meditations can reduce anxiety, calm your mind, and organize your thoughts—just like still ones. The key is being present and tuning in to yourself.
2. I Stopped Thinking about Not Thinking
When I first started meditating, I thought the goal was to clear my mind completely. But the harder I tried to stop my thoughts, the more they stuck around. It reminded me of author Fyodor Dostoevsky’s observation: Try not to think of a polar bear, and you’ll think about it constantly.
This idea was later tested by Harvard psychologist Daniel Wegner in the 1980s. He asked participants to think about polar bears and then instructed them not to. As soon as they tried to avoid thinking about it, polar bears flooded their minds. This experiment showed that the more we try to push away thoughts, the more they fight to surface.
The same thing happened to me during meditation. The more I tried to quiet my mind, the louder it got. So, I stopped fighting my thoughts and let them come and go. Once I quit trying to control everything, it made meditation feel less like a struggle and more like a space to unwind.
3. I Started Using Mantras
Once I learned to accept my thoughts, I found that using mantras helped me relax more deeply.
My go-to mantra is “ah-hum.” The first part, “ah,” sounds like “open wide,” and the second part, “hum,” is a soft hum. Together, they create a calming sound.
Here’s how I do it:
- Whisper the mantra softly, stretching each syllable.
- Gradually let the sound fade until only your lips are moving and no sound is coming out.
- Close your eyes and focus on the sound in your mind.
- Match the mantra to your natural breathing rhythm.
- Keep the mantra’s volume soft and barely noticeable in your mind.
Conclusion
Meditation isn’t about reaching a finish line or getting it “right.” There is not a single aha moment when you have it figured out. It’s normal to feel unsure about your progress.
If you’re just starting out, tools like the Aura app can help you stay consistent with thousands of guided sessions and daily reminders to meditate.
