Mindfulness Meditation Made Easy

Written by on April 24, 2018 in Conscious Living, Meditation with 0 Comments

Mindfulness Meditation

We all hear about the benefits of mindfulness meditation but if you’ve never done it before where do you start? There are hundreds of styles of meditation. Plus, sometimes, meditation just feels hard. I mean what are you supposed to do anyway, right? Do you ever feel your mind wanters too much to meditate? Plus, who has the time?

Meditation doesn’t have to be difficult, nor does it have to take very long. And you can do it and receive the benefits of meditation even if your mind wanders often. Today, I want to share with you a simple but effective meditation style which I have found to be quite profound. I call it the “There Is” Practice.

A few things before we get started . . .


The first caveat for this style of meditation is that you have to adopt the observers mind only. In other words let your critic take a 5 minute break; you’ll be the observer only. Nothing is good or bad, right or wrong. It’s all just information.

Second, let go of words personal pronouns like: I, me, or my.

With this, set your timer for 5 minutes. Sit, close your eyes, and take a deep breath.

CREDIT Adam Jones
Model: Niels Alpert

Start to notice everything around you. Acknowledge anything and everything that comes into your field of awareness with the phrase, “There is.” “There is the sound of traffic.” “There is anxiousness.” “There are thoughts of breakfast . . .” etc. It doesn’t matter what comes, your job is not to judge it just notice it. 

If ever you to lose the “There is” observer’s mind and start to play out some drama in your head, bring your mind back with, “There is wandering mind,” and continue with the practice. Also, don’t  worry if your mind wanders. Just watch it wherever it goes. As long as your observing it, your wandering mind is just more information.


Again, notice during the meditation example I didn’t use personal pronouns. I didn’t say, “I hear traffic or I feel anxious or I’m thinking of breakfast. Just “there is traffic,” “there is anxiousness,” “there are thoughts of breakfast.” Not using personal pronouns might sound strange but it helps to place yourself as the observer rather than the object of your thoughts, a quality in meditation that can become quite profound. We start to build some of our observers mind’s muscles.

https://www.goodreads.com/author/show/850512.Jiddu_Krishnamurti

Renowned guru, Krishnamurti said, “The ability to observe without evaluating is the highest form of intelligence.”  What does that mean to you?

I’d like to invite you to do a 5-day meditation challenge. I invite you to do the “There Is” Practice for 5 minutes every day for 5 days. Notice the way it makes you less reactive and more responsive to your environment. If you love it, try bumping up the time to 10 or 15 minutes.  

The “There Is” Practice has been a profound and simple meditation for me and I’d love to hear from you about your experience. Drop leave a comment about your experience with this meditation.

Yogi Scott Moore, scottmooreyoga.com

Scott Moore is a senior teacher of yoga and mindfulness in New York City and when he’s not teaching or conducting retreats, he writes for Conscious Life News, Elephant Journal, Mantra Magazine, and his own blog at scottmooreyoga.com. Scott also loves to trail run, play the saxophone, and travel with his wife and son. Check out his yoga retreats to places like Hawaii and Amalfi Coast and his Yoga Teacher Mentor Program

 

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