Understanding the Present Moment

Imagine yourself as a fish, swimming through water every day, yet never noticing it. This illustrates how many people go through life unaware of two fundamental aspects of existence—being present and conscious.

You exist in the present moment; as you read this article, you are living in the now. The past is merely a collection of memories that you reflect on in the present. Similarly, the future exists only in your thoughts. You are perpetually anchored in the present; it is the only place you can be.

Your consciousness is an incredible phenomenon. You are awake and capable of experiencing the world around you in vivid detail. This complexity is something that science struggles to fully explain. While many scientists argue that consciousness is confined to the brain, various spiritual traditions and some quantum physicists propose that a universal consciousness—often referred to as God, Tao, or Great Spirit—underlies all existence.

It's crucial to remember that our perception is shaped by our mind, senses, and thoughts. If your senses were to shut down, your world would disappear. Therefore, understanding your mind through meditation is essential.

Meditation is fundamentally an exploration of the mind.

If your thoughts are chaotic and scattered, your consciousness reflects that state. Conversely, if your mind is calm and centered, you will experience a clearer consciousness. Reaching a deep state of mind can lead to profound realizations.

When you adopt the mindset of “I think, therefore I am,” you may find yourself living unconsciously. For instance, when observing a hummingbird, you might impose your thoughts about it rather than appreciating its inherent beauty.

The essence of meditation is to cultivate greater awareness.

A classic metaphor illustrates this:

Two young fish swim by an older fish who greets them, “Good morning, boys. How’s the water?” After a moment, one young fish turns to the other and asks, “What is water?”

— David Foster Wallace, This Is Water

Finding a Comfortable Position

If you're able, sit cross-legged; otherwise, a chair works just fine. For this guide, we’ll focus on meditating while seated.

Sit upright with your back straight and feet flat on the ground. Align your head and neck with your spine, allowing your weight to settle into the chair. Relax your hands on your legs, palms facing down.

Keep your eyes slightly open, focusing softly on a point about four feet ahead of you.

Take a moment to relax your shoulders, face, arms, legs, and feet, allowing your body to sink comfortably into the chair.

Breathing and Awareness

Begin this mindfulness practice by maintaining awareness of your breath as it flows in and out. Observe your belly rise and fall, much like a cat watching a mouse. Stay present and attentive to your breathing.

If you find your mind wandering, gently redirect your focus back to your breath. Don't judge yourself for getting distracted; simply acknowledge the thought and return to your breath. This act of recognizing your thoughts and coming back to your breath is the essence of meditation.

It's important not to view meditation as a means to silence your thoughts or achieve a blissful state. Instead, understand it as a cycle of breathing, thinking, and returning. In this way, you cannot fail.

Meditation is about monitoring your mental and physical state. Whether you're feeling anxious or calm, both are valid experiences—there are no mistakes in meditation.

Establishing a Daily Practice

To make meditation a routine, aim to practice it every day. Choose a specific time and location that works for you, and start with just five minutes per session. Gradually increase your meditation duration as you feel comfortable.

Morning is often the best time to meditate, as you'll be more alert and less likely to be interrupted.

Letting Go of Expectations

Avoid the mindset of striving for outcomes. Meditation is about simply being, a concept known in Taoism as Wu Wei, or effortless action.

Consider this wisdom from Lao Tzu, which can apply to meditation:

"In the pursuit of knowledge, every day something is added. In the practice of the Tao, every day something is dropped. Less and less do you need to force things, until finally, you arrive at non-action. When nothing is done, nothing is left undone. True mastery can be gained by letting things go their own way. It can’t be gained by interfering."

— Tao Te Ching, Chapter 48, Stephen Mitchell Version

Final Reflections

Meditation delves into the core of your being—your mind, body, and consciousness. Learning to calm and focus your mind is invaluable.

Keep the practice simple and short at first. Always return your attention to your breath, and when your mind wanders, gently guide it back. That’s all there is to it—don’t overthink it.

Finally, refrain from seeking specific outcomes from meditation. Just engage in the process without trying to achieve anything.

Thank you for taking the time to read this guide. I’d love to hear about your initial meditation experiences.

Explore practical meditation techniques in this video, “Meditation for People Who Can't Meditate,” which breaks down the process into manageable steps.

This video, “Meditation for Those Who Can't Meditate,” offers insights and encouragement for beginners embarking on their mindfulness journey.