Dealing with thoughts and feelings
- Your mind is used to being active so there is no need to try to stop them coming into your head. What we learn in meditation is to allow the
thoughts to come and go, without distracting us.
- Sometimes thoughts bring feelings to the surface. We aim to learn to let these feelings come and go too. So aim to remain calm and not to
- Aim to remove any judgement you have about thoughts or feelings being 'good' or 'bad'
- If you are holding on to a thought or feeling, try and imagine letting it go, a bit like a white cloud passing by on a blue sky.
- If you do find your mind becoming distracted or wandering, as soon as you notice this, bring yourself back to the present moment by focusing
on your breathing.
- To begin with, create a quiet, peaceful space and meditate at a time when noise is less likely to intrude
- Once you are settled, accept "this is as good as it gets"! Then, if you are in a noisy environment, aim not to physically or emotionally react
- Bring your focus back to your breathing and your relaxation
- As you practice, you will find noises become less distracting
Feeling restless or distracted
- Make your meditation space as comfortable as you can
- Let go of any judgment you might have about yourself
- Focus on your relaxation technique and your breathing
- Bring your focus back to the present moment as many times as you need
- Be grateful for any level of relaxation you can achieve
- Allow things to be as they are, but do persist. Be confident that with regular practice, you will experience a more relaxed and less
distracted state. That after all, is one of the main reasons we choose to learn to meditate
- Like anything else, each meditation session will bring a different experience
- Allow the experience of each meditation to be the way it is
- Remove any judgment you may have about the session being 'good' or 'bad', while it can be helpful to notice what may not have been helpful
for you and to not repeat that; notice what was helpful, and do more of that.
- On any given day, you may take longer to relax or not go as deeply into your meditation, that is OK. Learning anything new is like that.
Maintaining a regular routine
If you make a commitment to nurture yourself, you are half way there. Create a specific time and space for your meditation by blocking out
time in your diary or calendar. If you miss a session, do not beat yourself up about it. Get back into your routine as soon as you can. Think
about the short and long-term benefits you receive from meditation and write them down to remind you why you are making this commitment. As you
practice regularly, you will see improvement and this will give you the incentive you need.
The great thing about the Meditation Gateway program is that it gradually introduces you to regular practice. You initially learn the core
techniques and basic steps so you get used to relaxing and sitting quietly. You start with a 5 - 10 minute meditation and gradually build up
As you practise daily, you will begin to notice feelings of being more relaxed and at ease.
You will find answers to many questions in the FAQ section; and please direct more specific questions to your own teacher.
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