Learn to Meditate
Hi friend, guess what? There is no perfect way to meditate.
Today I am offering you a Free Meditation practice. It’s for anyone who has ever said, "I can't meditate. I tried, but I did it wrong."
If you feel a little off center, distracted, or restless, and want to feel calm and happy, this meditation is for you.
Please fill out the form below, and you'll get immediate access to an audio download. Or keep reading and follow the instructions below.
Meditation For People Who Think They’re Doing It Wrong
Guess what? The Mind is a Wandering Star
Most people who say they can't meditate describe the same experience: they sat down, their mind wandered, and they decided they'd failed.
But a wandering mind isn't a sign you're bad at this. It's what minds do. The practice isn't a quiet mind. It's the moment you notice you've wandered and come back, kindly, without scolding yourself. Follow that star. That moment is the meditation. You are building the muscle of awareness. Let’s give it a go.
The Wandering Star Meditation For People Who Think They’re Meditating Wrong
Get comfortable, however that looks for you. A chair is perfect. So is the couch. You don't need to cross your legs or sit on the floor. Sit up straight with your shoulders and hips aligned; now relax your shoulders.
Set a timer for five minutes with a bell sound or another sound you like, set to one-minute increments.
Close your eyes or gaze downwards; sit quietly until the first bell.
Gently close your mouth, and watch the breath in and out through the nose. Keep watching until the next bell.
Bring your attention to the space between your eyebrows and imagine a glittering star. If you can see the star, that’s great; if you can just imagine or sense a star, that’s great too.
When your mind wanders, and it will, silently say "Wandering Star" and return to the space between your eyebrows. No judgment needed. Coming back is the practice.
Keep stargazing until the third bell.
Repeat step 3, watching your breath, until the fourth bell. Notice the quality of your breath: is it the same, is it different? Slow, steady, stuffy, quiet, loud. No judgment; it is what is.
Repeat step 4, imagine a glittering star twinkling in your mind’s eye until the fifth and final bell.
Finish with one slow breath. Notice how you feel, whatever that is. There's no right answer.
If it doesn't feel the way you expected
"I'm restless and can't sit still." That's very common. Soften your gaze, let your hands rest, and try a shorter sit. Three minutes counts.
"I keep getting distracted." So does everyone. Each time you notice, you've just practiced. Welcome back.
"My thoughts are spiraling." Silently name it ("worrying," "planning") and return to your breath. You don't have to solve anything right now.
"I'm not sure I'm doing it right." If you sat down and tried, you're doing it. There's no grade and no wrong way to have a busy mind.