One of the biggest misconceptions about mindfulness meditation is that you should be able to clear your mind of all thoughts – and that, if you can’t do that, you are somehow getting it wrong.

As anyone who has tried meditating knows, not only is it impossible to stop thinking – as if you could turn off some kind of mental tap – but also that the whole point of mindfulness meditation is to become aware of how your mind works.

And a central part of that is to begin noticing the ceaseless whirl of thoughts that accompanies you throughout your every waking moment. When you meditate, perhaps focusing on your breath, thoughts naturally and inevitably arise.

The point of the practice is to notice this, then gently escort your attention back to the breath. That is meditation, not achieving some perfect state of complete mental silence and tranquillity.

That said, there are times when we might want to quiet the mind. With my clients, that might be when their thoughts are racing, making them feel highly stressed, anxious or agitated. Or it could be to help with insomnia – especially those 3am ‘what if…’ worries when everything looks bleak and scary.

I recently tried a superb mindfulness practice designed to quickly and effectively quiet the mind. I loved it, so have tried it with my clients and it really seems to help them too. The practice is offered by meditation teacher Bodhipaksa (you can try it for yourself on Insight Timer – where you can also make a small donation, if you wish, to thank him).

The practice

Here is my version of the practice, for those who like to read and not just listen to instructions:

This practice takes around 10 minutes, so find a quiet time in your day when you won’t be disturbed. Switch your phone off, but set a timer for 10 minutes. Sit on a straight-backed chair or cushion, finding a posture that is upright but relaxed.
Start by becoming aware of the points of contact between your body and the cushion/chair/floor. Notice the weight of your arms and hands resting in your lap. Then shift your awareness to your breathing. You don’t have to change your breath in any way, just let your body breathe itself.
Normally in mindfulness of breathing we focus on one point in the body, like the nostrils, chest or stomach rising and falling. In this practice, we will try something different – start by bringing your attention to your upper back. Notice the muscles expanding on the in-breath and contracting on the out-breath. Keep your focus here for a minute.
Now, while still holding the back in your awareness, also focus on your belly rising and falling. Zoom right in to the contact between your skin and clothing. What’s that like? You might notice warmth, coolness, friction, softness, or perhaps nothing much at all, which is perfectly fine.
Then add an awareness of the breath entering and leaving your nostrils, flowing down your throat and into the lungs. So you are now holding three distinct parts of the body in your awareness, all at the same time.
You might start to notice a sort of dance between these three areas of the body, as the breath flows in and out. Stay with that for a few minutes until your timer goes off. Slowly and gently open your eyes.

When I have tried this practice, holding three separate areas in awareness is effortful. It’s not easy, so it takes up a lot of mental bandwidth. I found there wasn’t much left for thinking, so my mind automatically became quiet and still. I hope you find it helpful too.

Warm wishes,

Dan