In true Kosmik fashion, let us start small. First, leave behind all that you know about meditation, especially if it never worked for you. Next, keep these two visualizations handy to aid your perspective of meditation.
Visualizations:
The Swimmer: When you start to learn swimming, the first few times you hold on to a rail in the pool to keep you anchored. Holding on to this anchor, you slowly learn how to swim in the water. You make mistakes and learn, but one fine day, you finally let go of the anchor and simply enjoy swimming
The eye of the storm: Have you ever seen the satellite image of a storm (or worse, been caught in one). Every storm has a silent circle in the center, called the eye of the storm. This eye is an area where there is complete calm, no matter how strong the winds around it
Now coming to main task itself, here are some broad steps that you can personalize as desired.
Steps to meditate:
Environment: Fix a quiet corner and time to meditate, where you can be alone without distractions. If not possible, try noise-canceling headphones
Anchor: Close your eyes and follow your breath, as it enters and leaves your body. This breath will be your anchor. This anchor will hold you from drowning in the ocean of thoughts
Swim: Once focused on breathing, try to let go of this anchor. Expand your awareness to whatever enters your mind. It could be a dog’s bark, thoughts of a loved one, worries of work, etc. Just be an observer, seeing things come and go, like clouds. Do not resist or stick to thoughts
Repeat: If everything goes fine, you would have successfully spent time simply being, not thinking, or doing anything. But in case you find yourself drowning in a particular thought, rush back to the anchor, your breath. Just focus on the deep inhale and exhale. The ocean of thoughts will calm down soon, and then you can practice swimming again, leaving the anchor behind
P.S.: Meditation does not have to be a punishment. Feel free to sit on a chair, or a bed, with legs crossed or not, listen to music, put up dim lights, use incense sticks. Just be comfortable, but not so much that you fall asleep 😉
P.P.S: If you hear a baby’s cry and hate it, you are thinking about it. Get back to your anchor. If you are feeling gratitude about your loved ones, even then you are holding on to a thought. Get back to your anchor, the breath. Be patient. It can be annoying, but even the best swimmers need to start with support.