“I have tried to meditate, but I can’t focus. I have too many thoughts. I don’t think I am doing it right.”

Sounds familiar? We all have been there.

It seems like meditation is a hot topic these days, yet not that many people have a clear understanding of what meditation actually is. Most are quite sure that if they can not sit still and clear their mind of all the thoughts, then they sure can not meditate. But is that actually true? Can an average person just find a comfortable position, close their eyes and with a graceful swing of a magic wand think of absolutely nothing for the duration of 5 minutes? I can’t! I can tell you that much.

I have been practicing meditation for about 3,5 years now and would not be able to imagine my life without it during this challenging time. Meditation is a wonderful way to clear the mind while letting it rest, recharge and also to ground yourself.

As one of my teachers has said, “establish your practice now and there will be time when you will rely on it to get through your life”. I am so grateful for all my teachers who have encouraged me to make meditation a part of my daily ritual, because it (for sure) helps me to keep my sanity during this quarantine.

I have been recently asked by a few people if they were meditating “right” and if I could give them a few tips, so I have decided to write about it and share the things that have helped me on my journey.

1. It is okay to have thoughts when you start practicing.

Do not blame yourself for not being able to focus at first. Meditation is a practice, just as anything else, and the more you do it, the easier it will become to focus your mind. Just be consistent and commit to finding your stillness on a daily basis.

2. If your mind keeps wandering off away from the subject of your meditation - that is totally fine.

You have a healthy mind. Human mind is made to move constantly, to process, to analyze every single piece of information. It is its job. Of course as soon as you start trying to focus on one thing, it may seem as your mind becomes louder than usual. It is simply not used to stillness and you will have to train it. When that happens and you find yourself miles of thoughts away from where you have started, instead of getting frustrated, simply acknowledge your thoughts without making any judgement about them and bring your mind back to the subject of your meditation. Repeat as many times as needed.

3. Allow yourself to be an observer, rather than a doer.

Notice your thoughts if they come, watch them as you would watch the clouds in the sky, then simply let them flow away as you gently bring your focus to the subject of meditation.

4. If you are not sure where to start, you can always check out one of the apps for guided meditation, or find it on YouTube.

These days there are numerous resources online, which can help you to develop your own daily practice. Once you are ready to move on to silence, you can simply focus your mind on your breath, discovering the quality, the depth of it and the sensations it is bringing to your body as it breaths itself. Another common choice for a subject of meditation can be the sound around you, or a physical object in front of you, or simply imagined and seen with your eyes closed.

5. Meditation is a helpful tool to have during stressful and challenging times.

However, the moments of intense stress and tension may not be the best moments to introduce meditation to your daily routine. As I have mentioned earlier, you will have to train your mind to find stillness at first, and if your mind is racing at 100 m/hr its attempts of slowing down may remain unsuccessful, which will only cause more frustration and more stress. I recommend starting your practice on a day when you have an opportunity to stay relaxed and give yourself space to breathe for at least 5-10 minutes.

6. Remember, meditation is a practice!

There is literally NO WRONG! All you have to do is listen.