“I hate meditation because I can’t turn off my brain long enough to actually do it.”
I can’t even count how many times I’ve heard this frustration with meditation over the past decade of teaching corporate wellness. It’s probably the number one reason that keeps employees from attending a meditation session in the first place…and it’s honestly a disconnect between the expectation of meditation and what it truly is.
At the very basic foundation, meditation is mental training. A way to focus your mind on what you choose.
When you aren’t intentionally concentrating on something and your mind wanders away, where does it go? How long does it take you to notice? How easily can you redirect your mind back to a chosen focal point?
You might focus on your breathing, an image in your mind, a sound, even a question. This is the practice of meditation. Not the absence of thought, but an intentional focus that drops you into the present moment.
It changes every time you practice – some days it feels like you’re really “in it” and other days you’re redirecting your mind every 2 seconds. Regardless, you are working out those mental muscles of focus, concentration and calm amidst chaos. This is what helps you feel centered when the world around you is spinning. This is also why meditators describe it as their brain shutting off. Not because you have nothing going on up there, but because you’ve trained your brain to observe without the need to interact - unless you choose to interact. Over time, this feels like you can watch your thoughts and let them go which gives you space to purely be.
If you tried meditation and felt frustrated OR never tried because you thought it wouldn’t work with your over-thinking brain, I invite you to let go of whatever expectation you have about the practice and try the exercise below as an entry point.
Non-Meditator Meditation
- Firm your feet into the floor and sit tall. Place one hand on your chest and one on your lower abdomen.
- Inhale slowly to a count of 4 and feel your torso expand.
- Exhale slowly to a count of 4 and feel it soften.
- Repeat this 4 more times, with your mind focusing only on the counting of your breath and the sensation of your torso moving.
- If your mind wanders off, notice it. Tell yourself “I am here now” and return to your breathing.
Use this as your meditation practice daily for a week. Try to practice for 5 rounds of breath. You can extend the time when you get comfortable, working up to 10 rounds of breath or maybe more. Prioritize a consistent daily practice over the duration as you’re getting started.
Share this with a colleague who might find it helpful or invite your team to practice daily as a group wellness challenge.
Want a more in-depth approach to learning how to meditate and make it part of your routine? Join my on-demand program “Beginner Meditation Program for Over-Thinkers & Anxious Minds” and start today!
About the Author:
Tiffany Lord, Founder of Love + Asana
Corporate Wellness Facilitator
Yoga Therapeutic Specialist
With over 10 years as a Corporate Wellness Coach, I focus on empowering professionals to build resilience and manage stress effectively. As the Founder of Love + Asana, I utilize a unique “Information + Integration” methodology to deliver accessible wellness workshops and sessions that emphasize movement, mindfulness, and stress management techniques tailored for the workplace.
Through virtual sessions and engaging workshops, I have guided thousands of employees in adopting practical, all-levels wellness strategies that positively influence both their professional and personal lives. Drawing from my 22 years in the wellness space, my expertise lies in stress management, private coaching in complementary wellness for Cancer and Migraine, healthy longevity, and helping organizations foster healthier & more resilient teams.
~Tiffany