Category: meditation

Stress-Free Creativity: Mindfulness Strategies for Creative Entrepreneurs

Posted on by Allan Johnson in creative industries, meditation, mindfulness, Observations

The modern creative entrepreneur, far from being a whimsical dreamer, now finds themselves managing a personal brand, curating an online presence, navigating intellectual property law, and staying responsive to trends in everything from digital tools to collective taste. The imaginative life has been annexed by the logistical. And so, the very space in which new ideas used to emerge—unbidden, unforced—is now encroached upon by the relentless logic of hustle. There’s little room left for drift, daydream, or depth.

Yet this is precisely the contradiction that mindfulness helps us resolve—not by cancelling out ambition, or opposing the practical necessities of making a living through one’s art, but by returning us to the inner posture from which true creative agency arises. That posture is presence. And presence, for all its simplicity, is one of the most difficult things to cultivate in a world that monetises our distraction. For the creative entrepreneur—who must both think expansively and deliver reliably—mindfulness is not so much a wellness add-on as it is a method for living in the gap between inspiration and obligation without being torn apart.

One does not need to be a Zen master or an early riser with an incense habit to practice mindfulness. Nor does it require you to withdraw from ambition or complexity. It does, however, ask you to make a subtle shift: from acting under compulsion to acting with awareness. From speeding up when anxious to slowing down when it matters most. From using your work to prove your worth to allowing your work to emerge from a place that does not require proof. And in this sense, mindfulness is not merely a way to be calmer. It is a way to reclaim sovereignty over the rhythms of your own mind.

Creativity, at its heart, is about pattern-breaking. It is about letting the familiar become strange and the strange become familiar. Yet when our attention is colonised by metrics and our energy distributed across half a dozen platforms, this capacity to reimagine, to reorient, is diminished. We default to pattern-repeating: producing what has worked before, ticking off tasks, chasing that elusive sense of “having caught up.” The real danger for creative entrepreneurs is not laziness but a frenzied kind of competence that leaves no space for the unknown to speak.

Mindfulness does not immediately solve this, but it creates the preconditions for solving it. When we slow down enough to notice our breath, to locate the body in space, to sit in the quiet hum beneath our thoughts, we begin to disentangle ourselves from the mesh of urgency and enter something closer to the timeless. From here, the creative act reasserts itself—not as an effortful exertion of will, but as a natural consequence of being attentive. One of the deepest misunderstandings about mindfulness is that it’s about doing less. In truth, it’s about being more available—to sensation, to intuition, to nuance.

I often think of the creative process as a long conversation with silence. The problem is that we rarely give silence a chance to respond. We fill it with podcasts, email replies, algorithmic nudges, and guilt. But silence has its own grammar, its own cadence. Mindfulness trains us to listen—not just to our ideas, but to the conditions from which those ideas might arise. A writer, for example, does not invent a book out of thin air. They receive it, piecemeal, by staying close to the texture of their own mind. The same applies to the designer who begins with no image in mind, or the coach who senses what a client isn’t saying. All real creativity is relational. And mindfulness is the practice of showing up for that relationship with fidelity.

It is tempting, of course, to think of mindfulness as another task to master, another skill to add to the entrepreneurial toolkit. But it is better thought of as a stance—an ethical and perceptual orientation that refuses to treat attention as merely a means to an end. It changes the very shape of productivity, from something linear and extractive to something rhythmic and regenerative. And this matters because creative energy does not operate like fossil fuel. It cannot be extracted and stockpiled. It is more like breath: it comes and goes. It renews itself only if given space.

One of the most useful insights mindfulness offers the creative entrepreneur is that stress is not the enemy. The idea that we can (or should) eliminate stress in order to be more creative is both misguided and subtly violent. It sets up an opposition between clarity and challenge, as though we must be permanently soothed in order to think well. But creativity often emerges from the tension between competing impulses. What mindfulness helps us do is inhabit that tension without collapsing into panic or paralysis.

When we are present with our discomfort—naming it, breathing into it, noticing how it lives in the body—we begin to relate to it differently. It ceases to be a verdict and becomes a signal. A deadline that once felt suffocating might, through the lens of mindfulness, be reframed as a crucible: a necessary pressure that sharpens our attention and clarifies our intention. The inner critic, which so often masquerades as the voice of reason, can be recognised as a pattern of inherited fear, not a reliable narrator. And the feeling of being stuck can be honoured not as failure but as fertile stillness: a place where new insight incubates.

None of this is instantaneous. But over time, mindfulness begins to carve out a kind of internal spaciousness. You learn to pause before responding. You recognise that urgency is not the same as importance. You notice when your drive to be seen starts to eclipse your capacity to see. And in these micro-moments of awareness, something remarkable happens: you begin to recover the freedom that drew you to creative work in the first place.

What does this look like in practice? It might be as simple as beginning your day with five minutes of breath awareness before opening your laptop. It might mean taking a walk with no phone and no agenda, letting your mind roam like a child in a field. It might involve bringing a quality of deliberate slowness to a task you usually rush—writing an email, editing a photo, setting up your workspace. These are not acts of indulgence. They are acts of reclamation.

One especially powerful practice for creative entrepreneurs is what I call “mindful transitions.” Most of us move between tasks without any sense of arrival or departure. We check our messages while uploading files, plan tomorrow’s pitch while replying to today’s invoice. But creativity thrives on clear thresholds. Try this: when moving from one project to another, pause. Close your eyes. Feel your feet. Take one conscious breath. Let go of what you were just doing. Then begin. It’s astonishing how different the same task can feel when approached with fresh awareness rather than cognitive residue.

Another practice I recommend is “compassionate closing.” At the end of the day, before numbing out with streaming or scrolling, take a moment to acknowledge what you did manage to do. Not just the completed tasks, but the inner efforts—staying kind to yourself during a difficult call, resisting the urge to compare your work to someone else’s. Offer yourself a kind word. Then release the day. Creativity cannot thrive under the weight of perpetual self-judgment. Mindfulness helps you draw a boundary between being driven and being self-harming.

Above all, what mindfulness offers the creative entrepreneur is the courage to remain porous. In a world that rewards certainty, clarity, and control, the creative act is always an act of vulnerability. To write, design, launch, or teach something from the depths of your own sensibility is to risk misunderstanding and indifference. But mindfulness reminds us that we are not reducible to how our work is received. It roots us in the present moment, where our value is not conditional on our output.

To be a mindful creative is not to be perfectly balanced or endlessly serene. It is to be radically honest about your experience, moment by moment. It is to resist the cultural equation of speed with worth. It is to remember that your attention—when not siphoned away by algorithms or scarcity thinking—is one of the most powerful instruments of transformation you possess. Let this be your starting point: not perfection, but presence. Not productivity, but permission. Not constant motion, but creative stillness. The work will come. The audience will come. But the relationship you have with your own attention? That’s the foundation on which everything else rests.

In the end, what we call a creative career is really a sequence of small choices—where to focus, how to respond, whether to trust the inner voice or override it. Mindfulness does not eliminate uncertainty. It simply gives you the inner resources to navigate it without losing yourself. And in that space, stress begins to lose its grip. Creativity, no longer beholden to panic or pressure, can take its true shape: not as a sprint to the finish, but as a lifelong conversation with what is deepest in us, waiting always to be heard.

Unlock your potential with mindfulness! Discover how a few mindful moments can help spark breakthrough, overcome blocks, and transform your personal and professional journey. Subscribe to my blog today for more on the art of being present.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Mindfulness for Writers: Find Clarity and Inspiration in Your Craft

Posted on by Allan Johnson in creative industries, creativity, meditation, mindfulness, wellbeing, writing

For many writers, silence—full of potential and hesitation—can feel simultaneously rich and unbearable. We long to write, to shape thought into language, to move the idea from the interior chamber of the self into some shared terrain. And yet we resist. We distract ourselves. We rehearse the moment of beginning without quite entering it. The cursor blinks. The mind loops. The feeling grows that something must be resolved—cleared, conquered—before the writing can begin.

Mindfulness offers another way.

To write mindfully is not to wait for the perfect conditions, but to enter the imperfect ones with attention and care. It is to befriend the silence, rather than avoid it. It is to recognise that clarity does not descend fully formed from on high, but arises gradually through relationship—with language, with mood, with the flickering mind itself. At its heart, writing is an act of intimacy: with our own thoughts, with the complexities of truth, with the reader we may never meet. And like all acts of intimacy, it benefits from presence. It flourishes in the absence of harshness, when control gives way to curiosity.

The mythology around writing tends to encourage the opposite. We are taught, implicitly or otherwise, that inspiration is rare and capricious, that a successful writer must discipline themselves ruthlessly, that the creative mind is both gift and burden. From this perspective, the writer’s job becomes one of wrangling: taming the wild impulse, dragging the idea across the threshold of productivity, pushing through inertia with sheer will. But this model creates a peculiar estrangement. The act of writing becomes adversarial. We are no longer in dialogue with our thoughts but in conflict with them. The page becomes a site of pressure rather than possibility.

Mindfulness undoes this subtle violence. It invites us to return to the writing process not as a battleground, but as a place of noticing. We begin to pay attention not only to what we want to say, but to what is happening as we try to say it. We notice the quickening of the breath when a sentence feels too vulnerable. We notice the flicker of doubt when the prose doesn’t match the inner image. We notice the impulse to check email, scroll, tidy the desk—anything but face the discomfort of uncertainty.

And then, rather than judge ourselves for these things, we soften. We stay. We write from within the mess rather than waiting for the mess to resolve.

This kind of writing is slower, yes. But it is also truer. When we learn to tolerate the moment of unclarity—when we stop fleeing the fog and start writing from within it—something begins to shift. The words that emerge may be halting, but they are honest. The rhythm that arises may be uneven, but it carries the weight of attention. And from this attention, something unexpected can unfold. We find ourselves saying what we didn’t know we knew. We surprise ourselves. We write not to assert, but to discover.

In this way, mindfulness is not simply a technique for calming the nervous system. It is a stance. It is a way of approaching the creative process with respect—for ourselves, for the material, for the reader. It acknowledges that the mind, left to its own devices, will often resist the work it most wants to do. Not out of laziness, but out of fear. The fear of not being good enough, not being original, not being able to finish. These fears are ancient and deeply human. But they are not the end of the story.

Through mindfulness, we begin to recognise these internal dramas for what they are: patterns, not truths. A thought is just a thought. A mood is just a weather system. They pass. And if we can learn to observe them rather than obey them, we free ourselves from their grip. We become less entangled. We make space for the writing to emerge on its own terms.

Of course, this requires a kind of humility. The mindful writer does not approach the page with the assumption of mastery. They approach with openness. They are willing to be surprised, to be wrong, to revise not just sentences but assumptions. They listen. And this listening begins long before the first word appears. It begins in the body—the breath, the posture, the quiet scan of inner state. How am I today? What is present in me right now? Not: what do I want to write about, but: where am I writing from?

This simple pause—this moment of turning inward—can change everything. It can prevent the unconscious projection of stress onto the writing task. It can reveal the source of resistance. It can allow a more grounded voice to emerge, one less driven by ego and more attuned to truth. In this way, writing becomes a form of meditation. Each sentence is a return. Each revision is a reckoning. Each paragraph is a field of attention.

This does not mean the process becomes easy. Writing mindfully is not a shortcut to flow. On the contrary, it often requires more patience, more willingness to linger with discomfort. But it also brings a deeper reward. The writing begins to feel less like a performance and more like a practice. We are not trying to impress. We are trying to see clearly.

And that clarity—when it comes—is not just about language. It is about alignment. The writer begins to feel aligned with their own voice, their own rhythm, their own pace. They stop comparing themselves to imagined others. They stop chasing an abstract standard. They begin to trust their process, even when it feels slow or strange. They begin to recognise that inspiration is not a bolt from the blue but a byproduct of attention. That the well of creativity refills not through pressure, but through presence.

In this spirit, many writers find it helpful to create small rituals that anchor them in mindfulness. Not elaborate routines, but subtle cues—a brief pause before beginning, a few breaths with the eyes closed, a wordless acknowledgment of the moment. These rituals are not about superstition. They are about orientation. They remind the writer that this work, however ordinary, is sacred in its own way. That to sit down and listen inwardly, day after day, is an act of both courage and care.

Sometimes, of course, the writing does not come. The mind is scattered. The ideas are half-formed. The inner critic is loud. Mindfulness does not banish these moments. But it changes our relationship to them. Instead of pushing through or giving up, we stay curious. We ask different questions: What is happening here? What am I afraid of? What part of me is not yet ready to write? And sometimes, the most important work a writer can do is not to write, but to listen. To let the stillness speak. To honour the pause, not as failure, but as part of the rhythm.

In the long view, what mindfulness gives to writing is not just clarity and inspiration, but resilience. It teaches us how to return. To begin again, without shame. To meet the page as it is, and ourselves as we are. This is not merely a mental skill; it is a spiritual one. It asks us to drop the mask. To write not from performance, but from presence. And in doing so, we make room for something deeper to come through.

Writing, in this mode, becomes less about control and more about conversation. A dialogue between self and world, between language and silence. We no longer need to force meaning; we allow it to emerge. And when it does, it carries the subtle texture of truth—not just what is said, but how it is said. Not just insight, but tone. That particular cadence of voice that can only arise when the writer is fully present to their own experience.

And so the invitation is simple: write as you are. Let the writing be an act of awareness. Let the process teach you something about your own mind. Let it be less about making a point and more about making contact—with yourself, with the page, with the invisible reader who may be longing for the very thing you are about to say.

Let writing become a place of return.

Let it be a home.

Unlock your potential with mindfulness! Discover how a few mindful moments can help spark breakthrough, overcome blocks, and transform your personal and professional journey. Subscribe to my blog today for more on the art of being present.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

The Interplay of Thoughts, Emotions, and Behaviors: Unlocking the Path to Emotional Intelligence

Posted on by Allan Johnson in habits, intention, meditation

Understanding the dynamic interplay between thoughts, emotions, and behaviours is crucial for gaining insights into human cognition and behaviour. This interconnectedness forms the basis of our experiences, shaping how we perceive and interact with the world around us. Our thoughts influence our emotions, which in turn affect our behaviour, creating a complex web of reactions to internal and external stimuli.

Emotions play a crucial role in our daily lives and influence our behaviour and interactions with the world around us. They are complex, multifaceted experiences that encompass a wide range of feelings, from joy and love to anger and fear. These physiological sensations often occur instinctively, triggered by external stimuli or internal thoughts, and can manifest in a variety of ways, such as increased heart rate, changes in body temperature or muscle tension. Our somatic awareness is an essential part of experiencing emotions, as we can become very aware of these physical changes when we are overwhelmed by strong feelings. Once triggered, emotions can profoundly affect our thoughts and cognitive processes, causing us to interpret and react to situations in certain ways. For example, feeling sad can lead us to think about underlying causes, while fear can lead to thoughts that focus on potential threats or dangers. Understanding the complex relationship between emotions and cognitive processes is essential to understanding the complexity of human experience and behaviour.

Behaviours emerge from these thoughts. Sometimes these behaviours are automatic and beyond our control. In most cases, however, we have control over our actions. It is important to recognise that we have different behavioural options at any given moment, but our mind tends to quickly jump from an emotion to a thought to a behaviour. This quick transition is driven by our mind’s perception of what is best for us, but this is not always correct. By becoming more aware of this process, we can learn to pause and consider our reactions more consciously. By acknowledging the power we have to choose our behaviour, we can exert more influence over our interactions and the outcomes we experience. This heightened awareness allows us to navigate challenging situations with more grace and control, developing a greater sense of emotional intelligence and well-being.

Developing an awareness of this cycle is essential to our emotional and mental well-being. The sequence of emotions leading to thoughts, which in turn lead to behaviours, forms a loop in which each element can influence the others. By becoming aware of this process, we can gain greater insight into our own thought patterns and emotional responses. Through practises such as meditation, we can develop the ability to break this cycle, leading to more positive, beneficial and healthy behaviours. Meditation helps us to recognise when our automatic mind is taking over and allows us to pause and decide how we want to respond rather than react impulsively. This focussed awareness is a central theme in many guided meditation exercises, enabling individuals to cultivate a sense of inner peace and emotional resilience.

Our mind often wanders off into either the past or the future. If it focuses on the past, this can lead to rumination —the replaying of old, limiting stories and identities. If it looks to the future, it can trigger anxiety by playing out scenarios that may never materialise. By practicing meditation, we cultivate a greater awareness of the present, as if we were shining a bright light in an attic to see all the little details of our inner world. This practise helps us to build a different relationship with our inner world and better align our outer behaviour with our true self.

Overcoming challenges is a fundamental aspect of the human experience, an enduring journey that shapes our character and resilience. Meditation and self-reflection are powerful tools on this journey, giving us the opportunity to delve deep into our inner thoughts and feelings. However, it is important to recognise that these practises are not quick fixes that bring instant results, but are ongoing processes that we continually nurture and develop. As we navigate through the complexities of life, we endeavour to create harmony and consistency between our inner aspirations and the reality of our outer world. Often our minds may conjure up various excuses and resistance to change, but it is in these moments that our commitment to growth and self-improvement is revealed.

Our ego often resists this practise, preferring convenience and ease to the introspection and effort required for meditation. For example, if you decide to get up early to meditate, the voice of the ego may tempt you to stay in bed instead. This voice is looking for novelty and convenience, remnants of our evolutionary past when it was vital to conserve energy. It is important to recognise that this resistance is a natural part of the human experience, rooted in the instinct to avoid discomfort and seek instant gratification. However, through mindfulness and self-awareness, we can learn to observe these impulses without being controlled by them. By acknowledging the role of the ego in our behaviour and choices, we can begin to develop a healthier relationship with our thoughts and actions.

We no longer live as hunter-gatherers. Today we can consciously recognise when the old patterns of our ancient mind emerge and make different choices. The rational, conscious part of our mind understands the importance of meditation and urges us to continue despite resistance. When we take the time to reflect on our thoughts and feelings, we gain a deeper understanding of ourselves and the world around us. This self-knowledge enables us to make healthier choices and face life’s challenges with more clarity and purpose. Through mindfulness and self-reflection, we can develop a deeper connection to our inner self and cultivate a greater sense of inner peace and fulfilment.

The further we progress on our journey of personal growth and self-discovery, the more important it becomes to find ways to stay inspired. Simple acts such as lighting a candle or burning incense can create a calm and uplifting atmosphere that allows us to reconnect with our inner selves. These small, intentional acts can reignite our enthusiasm and remind our ego of the importance and deeper meaning of the practise. It is important to remember that showing up regularly and enduring resistance are integral parts of the journey to a more aligned and aware self. By recognising and working on obstacles and challenges, we can cultivate our resilience and strengthen our commitment to personal development.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Mindfulness and Meditation: Embracing Thoughts Without Being Controlled by Them

Posted on by Allan Johnson in habits, intention, meditation

Through meditation we can develop a different relationship with our thoughts, a more mindful approach that allows us to observe them without being controlled by them. By meditating regularly, we can cultivate a sense of inner peace and self-knowledge and gain the ability to recognise our thoughts and feelings without being overwhelmed by them. This process enables us to face life’s challenges with greater clarity and purpose, improving our overall wellbeing and mental resilience. As we continue to deepen our meditation practise, we may find that our capacity for empathy, compassion and understanding expands, leading to more harmonious relationships with others and a deep sense of connection with the world around us.

With any meditation practise, there is a natural evolution of motivation. This initial enthusiasm can change over time, which is natural in any meditation practise. In the beginning, everything feels exciting and positive, but you may experience phases where interest, concentration or motivation wane. Overcoming these phases can lead to renewed interest. It is important that you recognise that fluctuations in motivation are part of the journey and that they provide opportunities for self-reflection and growth. Accepting the ebbs and flows of motivation can deepen your understanding of the practise and lead to a more sustainable and fulfilling meditation experience. In addition, the support of a community or teacher during times of waning motivation can provide valuable insight and encouragement, helping individuals to manage and overcome these inevitable periods of fluctuation.

And I’m certainly not perfect; my own meditation practise has its ups and downs. There are times when I feel unhappy, stressed or anxious when I skip a few days. It’s not about shaming ourselves, but gently returning to our practise without judgement. And then when I look into my body and realise something is wrong, I know it’s probably because I haven’t meditated for several days, and that’s okay. It’s important to acknowledge the fluctuations in our practise and treat ourselves with kindness during these times. By accepting imperfection, we can grow and learn from our experiences, leading to a deeper sense of compassion and understanding for ourselves and others. As we master the fluctuations of our meditation journey, we develop resilience and a greater capacity for self-awareness, leading to a more meaningful and fulfilling practise.

It’s just a matter of noticing when you have drifted away from the practise for a while, perhaps due to a busy schedule or unexpected life demands, and allowing yourself to gently and non-judgementally return to the meditation practise. It’s natural for our attention to wander, but the key is to recognise this without berating ourselves. Instead, we can use these moments as an opportunity to practise the art of returning to the present moment and reconnect with the essence of meditation. With each return, we strengthen our ability to be present and we cultivate a kind and compassionate relationship with our own mind.

In meditation, the process of noticing our thoughts plays a crucial role in achieving a state of mindfulness. By recognising our thoughts without judging them, we create space for introspection and self-awareness. As we apply this practise, we gradually develop the ability to intentionally direct our thoughts and gently nudge them to flow like a calm river, free from the confines of overthinking. Just as a gentle breeze carries the clouds across the sky, we learn to let our thoughts meander through our consciousness and observe them with a sense of detachment and calm. Through this mindful observation, we cultivate a deep sense of inner peace and clarity that allows us to experience the present moment with a heightened sense of awareness and serenity.

Through our meditation practise, we start to develop a deeper understanding of the nature of our thoughts and feelings. We learn to observe the fluctuating patterns of our mind without getting caught up in them. In this way, we can cultivate a sense of detachment from our thoughts and create space for a more balanced and peaceful state of being. As we continue to practise, we become more adept at simply noticing our thoughts without judging them or holding on to them, and eventually allowing them to emerge and disappear without causing us distress. This process of non-attachment allows us to experience a greater sense of clarity and inner freedom, enabling us to face life’s challenges with a calmer and more resilient attitude.

And just as our thoughts constantly flow in a stream of consciousness, so our emotions constantly flow in a stream of consciousness. This constant flow of thoughts and emotions shapes our perceptions, reactions and ultimately our reality. It is fascinating to observe how our inner world mirrors the ever-changing outer world, creating a dynamic interplay between our thoughts, emotions and the environment around us. As we move through life, this stream of consciousness reminds us that we are connected to the world. It influences our experiences and the way we interact with others.

We are constantly bombarded with stimuli, events and interactions with other people, creating a complex web of feelings, thoughts and emotions. This intricate web can often lead to behaviours that are not conducive to our wellbeing or that of those around us. However, through the practise of meditation, we gain the ability to observe how our feelings and thoughts automatically translate into behaviours. With consistent practise, we gradually develop the ability to intercept and break the negative cycle that can manifest when harmful thoughts and emotions lead to negative or limiting behaviours. This increased awareness allows for a greater sense of control and the ability to respond to stimuli in a more attentive and constructive way.

Just as people lift weights at the gym to get stronger or run on the treadmill to develop more stamina and speed, through meditation we train our mind’s ability to notice when a thought or emotion immediately and unconsciously turns into an outward behaviour, especially if that outward behaviour is not what we want to do. Through consistent practise, meditation allows us to cultivate a sense of inner calm and awareness so that we are able to respond to situations with greater clarity and purpose. It helps us to be more mindful of our thoughts and feelings by creating space between stimulus and response. This increased mindfulness can lead to healthier and more conscious responses and promote a sense of control over our actions and behaviours. In addition, meditation can also promote emotional resilience as we learn to manage challenging emotions with a sense of calmness and balance.

One of the reasons why the breath is so often used as an object of meditation is that the breath is a constant in our lives that is always available to us, whether we realise it or not. Its inherent neutrality allows it to be used as a focal point without distracting or biassing us. The rhythmic nature of the breath, its gentle rise and fall, provides a calming and grounding sensation and makes it an ideal anchor for our attention during meditation practise. The more we tune into our breath, the more we may also discover that its patterns and subtleties provide insights into our emotional and mental state, opening up a deeper level of awareness and connection with ourselves.

We notice when the mind begins to wander and then return to the present without judgement. This observation of the mind wandering and gently bringing it back to the present moment is a fundamental aspect of mindfulness meditation. It allows us to cultivate awareness and acceptance of our thoughts and feelings without getting caught up in self-criticism. The idea of non-judgement is very important here, as it creates a space for self-compassion and kindness towards ourselves. In meditation practise, every moment is an opportunity to start again, to let go of distractions and refocus our attention on the present. It is a constant process of returning, re-centring and embracing the unfolding of each moment with an open heart and mind.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Overcoming Negativity Bias and Resistance: Cultivating a Sustainable Meditation Practice

Posted on by Allan Johnson in habits, meditation, mindfulness, Observations

Imagine you receive an email from your boss asking you to come in or give them a call. You may feel worried or anxious and think, “What is this about? Is it something bad?” These thoughts can trigger feelings of fear, dread and anxiety, which can lead to outward behaviours such as increased heart rate, sweating or blushing. Imagine the thoughts and feelings that arise and the physical sensations in your body — discomfort or uncertainty. You may also consciously react with anger because you are expecting bad news.

Notice what happened in this thought experiment: you did not know what the boss wanted, but our minds generated automatic reactions. The lack of clarity from the boss created a feeling of uncertainty and triggered a cascade of thoughts and emotions. These emotions in turn influenced our behaviour and led to a mixture of reactions that we struggled to control. As we observed this automatic flow from thoughts to emotions to behaviours, we realised that some of our actions were out of our control, while others could be consciously controlled. This realisation clarified the intricate connection between our thoughts, feelings and actions and shed light on the way our reactions are shaped by internal and external stimuli.

Humans have a negative bias that has developed over tens of thousands of years of evolution, causing us to see the more negative option as true. This bias is a defence mechanism that prepares us for the worst-case scenario. It is deeply rooted in our subconscious and guides our thoughts and actions in various areas of life. This bias likely arose from the need to be constantly alert to potential dangers in order to ensure our survival in a world full of uncertainties, and is now reinforced by the dissemination of negative information in the media and society, shaping our perceptions and reactions to the world around us. However, if we are aware of these biases, we can consciously challenge them and balance them with positive perspectives, fostering a more realistic and resilient mindset.

In the 21st century, however, we no longer need to be guided by these automatic evolutionary reactions. A regular meditation practise helps us to detach from these deeply programmed reactions by noticing when our mind is on autopilot. When we develop mindfulness, we can observe our thoughts and emotions without automatically reacting to them. This allows us to make conscious choices and respond to situations in a more aware and considered way. Over time, the practise of meditation can bring about significant changes in our neural pathways, leading to better emotional regulation and a greater sense of inner peace. In addition, mindfulness can help us become more aware of our automatic reactions and habitual patterns. In this way, we can free ourselves from unconscious reactions and live with more awareness and authenticity.

So when we focus on centring ourselves in the present, we become more receptive to the sensations in our body, the sounds around us and the subtle changes in our environment. Through this heightened awareness, we are able to notice when our thoughts wander, gently acknowledge them and bring our attention back to the present moment and the rhythm of our breath. Each cycle of this practise serves as an exercise to strengthen our mental resilience, much like an extra repetition on a strength machine or an extra mile on the treadmill. The tools of integrative meditation act as catalysts for change, gradually reshaping our neural pathways and redefining the way our minds work. By becoming more aware of our thoughts and emotions, we begin to decode their patterns and gain insight into the inner workings of our mind, leading to a deeper understanding of ourselves and our thought processes.

Meditation is a transformative journey that goes beyond the designated time slot. It becomes an integral part of our daily routine and influences our thoughts, actions and overall well-being. Much like the careful tending of a garden, our meditation practise requires patience, dedication and nurturing. If we continue to invest time and energy into this practise, we will witness its gradual development, much like the growth of a garden over time. Just as a gardener tends to the various aspects of his garden, we nurture our meditation practise, encourage its development and reap the rewards of our persistent care and attention.

When we start something new, we go through a motivational cycle. In the beginning, we are excited and enthusiastic, full of hope and ambition, eager to master new challenges and seize new opportunities. Over time, however, it is natural for motivation to wane as the novelty wears off and we look for something new to reignite our passion and interest. This is a common phenomenon that many people face, and it often serves as a reminder to look for new sources of inspiration and fulfilment in our pursuits.

Perhaps you are noticing a resistance to your meditation practise today. Are you bored? Are you frustrated because you have to keep focussing on the object of meditation? As you deepen your meditation practise, it is normal to encounter these challenges. It can be beneficial to recognise these moments of resistance as opportunities for growth. You could experiment with different meditation techniques or incorporate a change of scenery to revitalise your practise. Remember that every moment of resistance is an opportunity to strengthen your mindfulness muscles and deepen your meditation experience. Keep exploring and stay open to developing your practise.

Simply recognise these feelings without judging them. Recognise that each emotion has a purpose and a message to convey. Take the time to sit with these feelings and allow yourself to fully experience them without feeling the need to react immediately. This mindful approach can lead to a better understanding of your emotions and give you a sense of inner peace.

These resistances often reflect how we react to challenges in our daily lives. When we are faced with adversity, our inner strength and bravery are tested and through these challenges we discover the depths of our resilience. Whether it’s a personal struggle, a professional setback or a social issue, our ability to face and overcome obstacles shapes our character and determines our path. Any resistance we encounter serves as a mirror that reflects our reactions, our coping mechanisms and our ability to grow. These moments of resistance are not only obstacles, but also opportunities for self-knowledge and empowerment.

When you begin a meditation practise, simply be aware of these obstacles. Pay attention when they arise and understand that they are natural. The first step is to notice them when they arise. It is important to face these obstacles with patience and understanding. By recognising their existence, we create the space for self-reflection and growth. As you dive deeper into your meditation practise, you may find that these obstacles reveal valuable insights about your thought patterns and emotional responses. Embracing these insights can lead to profound changes that allow you to develop a more positive and compassionate attitude. Remember that this is a journey of self-discovery and that every obstacle is an opportunity for personal development and inner resilience.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.