Clear your mind for meditation
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Clear your mind for meditation
In a few moments you can close your eyes and begin to relax very deeply but firstly I’m just going to say a few words about the experience of finding it easier and easier to dissolve unwanted and distracting thoughts while meditating. There is nothing more annoying than unwanted thoughts preventing you from stilling your mind during your meditation. Disturbing thoughts are a familiar part of most people’s meditation practice, especially when you are new to it. Concerns, worries about the day just past or the day ahead, or even irrelevant ideas can buzz around your head like mosquitoes. During meditation your conscious awareness is called into play. You extend your consciousness onto something specific such as the flame of a candle, a mantra, the rhythm of the breath, or an overall awareness of the environment. The goals of hypnosis and meditation are different, although there are similarities. Meditation may be used as a general way of ‘stilling’ the mind or as part of a wider spiritual system, whereas hypnosis may be used more specifically to cure a phobia, to stop nightmares or to help lift the debilitating effects of depression. Both states involve stilling parts of the mind so that other parts can become activated, but meditation involves a little more conscious direction. In fact, the practice of sitting in the lotus position – which, in my experience, is not the most relaxing way of sitting – may have originally been adopted to stop students going from a state of meditation into hypnosis. Meditation has many benefits. It can help you become better at focussing your mind, become more objective and less swayed by the distortions of emotion and help your body to work better, enabling immune function to increase and healing to speed up. The ultimate benefit of meditation is that it allows us to experience reality directly and connect with what is happening in this present moment. Perhaps you’ve had the experience of being at a party where people seem to spend the whole time either talking about the last few parties they went to, or speculating
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about what future parties are being planned. They never actually immerse themselves in the happenings around them now, and so, in a sense, they miss the whole experience. Instead of living in our projections about the future and our memories of the past, we can learn through meditation to fully engage with what ‘is’. We can avoid the mistake of thinking that reading the words and descriptions on a menu is the same as savouring the tastes, smells and textures of the meal itself. Hypnosis can help you prepare effectively for meditation. Imagine being able to ‘bat away’ unwanted thoughts, rise above them and have absolute focus during your meditation practice. The skill of choosing what you have in your mind will also extend to other areas of your life, including times when you are not actually meditating.
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Now you can just begin this process of shifting your attention inside and relaxing very deeply by closing those eyes right now and beginning by paying attention to that breathing the inhale the exhale and just noticing where in that body feels particularly comfortable particularly warm and pleasant perhaps in an arm perhaps in a leg that stomach or chest wherever the most comfort is right now and just noticing that as a sensation and as I talk you can just allow that gentle sense of comfort and rest to spread and flow all throughout the body soothing each and every cell from the top of the head to the tips of the toes and as that happens just being aware of the facial muscles softening the jaw loosening the shoulders sinking the breathing deepening that’s it
nPause And most of us believe that we run our own minds that when we think a thought it is us who is thinking it but when we deliberately decide to stop thinking an interesting thing happens
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we discover that the thoughts just keep coming and even now as you pay full attention to these words you may notice that if I pause for a moment some thought pops into your mind
nPause And perhaps that thought was about the past or the future something someone said something you have to do it doesn’t really matter the important thing is that you begin to recognise that thinking about things is something you’ve done for years and it’s become an unconscious habit and in fact you’ve come to think even thinking about it and of course that thinking has its uses your tremendous creative abilities to problem solve to organise your days to decide on worthwhile goals and find the steps to reach them but like any tool when you’ve finished using it you need to simply put it away and engage with life directly like checking a map to find out where you are holding that paper in your fingertips peering closely at all the grid references and names of places and then when you find where you are and where you need to go you just fold up that map put it away and look around you breathe in the air and pay attention to your experience
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to the sensation of sunlight on the face a gently cooling breeze against the skin
nPause And you know where it is that you most often meditate perhaps it’s the place you’re in right now perhaps somewhere else but when you consider the reality of being fully in the mental and physical space of that meditation place how you position that body how you breathe and where you place your attention when you begin that’s it and here and now you can really begin to educate your unconscious about when it is that that thinking mechanism needs to be active and creative and when it is that it needs to be absolutely silent allowing you to fully connect with what is and as you continue to breathe deeply and to completely relax into this experience you can just get a sense of moving your attention backwards like taking a step back into the back of your mind where all is silent and begin to watch that thinking mechanism over there continue to have little thoughts about this and thoughts about that and how the voices and the images of those thoughts can seem somehow distant muted and detached as though you are deep in a chamber of meditation
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and those thoughts are like flies buzzing away in another room in the house and that distant buzzing of irrelevant thoughts can continue for just a little longer until your unconscious learns how to open the window of that room in that other room of the house and how one by one those buzzing thoughts fly out of the window and the sound of those distant thoughts gets softer and more and more distant until there is only a peaceful silence surrounding and embracing you the mind becoming perfectly still like calm water stilling after a storm reflecting reality perfectly becoming absolutely still
nnnPause And as you rest in this inner stillness absorbed in the focus of your meditation you can get the sense of one distracting thought popping into your awareness causing a ripple in the lake and you can just notice that as a thought acknowledge its presence and then watch it shrink into a coloured ball maybe red or purple blue or green and how that ball floating there before you can be suddenly and firmly batted away into the distance by a tremendously powerful invisible force as if you are surrounded by an impenetrable shield of meditative awareness hearing the sudden crack
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as that invisible bat strikes the ball and just watching that ball fly off and over the horizon and once again resting in deep deep stillness that lake smoothing into a perfectly still reflection of the world and your unconscious knows how to automate this so that whenever it’s time to meditate you can notice how if a thought pops into your mind you just acknowledge it watch it transform into a floating coloured ball and then watch it being powerfully batted away automatically way over the horizon as you rest within that impenetrable shield of silence and stillness
nnnPause And this impenetrable stillness will always be available to you as your unconscious absorbs this as a powerful inner template so that as you project this stillness into the future a month from now two months three four five and even six months from now seeing what you’ll see hearing what you’ll hear being in your meditation space six months from now noticing what season it is the temperature of the air
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how this stillness and inner silence has become an integral part of you a state of utter clarity growing and expanding into every aspect of your life enabling all parts of who you are to be enriched being surprised at the changes in yourself and your ability to engage fully with each moment of your life deliberately thinking and planning at times then putting the thoughts away folding them up and engaging with what’s around you and your unconscious knows how to make all the necessary adjustments for that to become a reality for you more and more in the days and weeks ahead
nnnPause And you can spend a few moments now engaging with your present experience the position of your arms and legs the sound of these words the rate of your breathing and the internal space and silence within you
nnPause And then whenever you’re ready you can just return to waking consciousness feeling refreshed and alert that’s it coming all the way back now and then opening your eyes.
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