How Your Perception Creates Your World

What makes a great novel? Is it, as we generally assume, something about the novel itself, that it has been expertly crafted, that the language is transcendent, that the spirit of the characters seems to touch a deep human soul level?

Or, a possibility that we speak of less often, is the novel great because of the greatness of the reader? Does the reader bring a sense of greatness to the work and therefore does it take a great reader to ultimately create a great novel?

While reviews in the Sunday papers and the proliferation of literary criticism suggests we believe the former, I don’t think we need to completely discredit the significance of the latter, that is, the role that the quality of readership plays in shaping a novel.

We often talk about how the greatest novels pay dividends and give the reader more and more depth and insight each time they revisit them. What’s important to recognise here is that the novel isn’t hasn’t changed. It’s very rare that the text of a novel is actually changed after first publication, and these emendations are usually quite small and usually take place during the author’s lifetime. When we return to a novel, the only thing that has actually changed is the reader and what that reader brings with them.

There is an old Zen saying that you can never step into the same river twice. We often assume this is the case because the river is always flowing. The water which makes up the river is in constant motion and without water there would be no river. And of course, over longer periods of time, the path of river itself moves in different ways, carving new troughs through the land, finding new plains, valleys, and gradients as it sculpts its way through the world around it.

What is much less often recognised in this Zen anecdote is that, like the river, we too are constantly changing. We can never step into the same river twice, not only because the water in the river is different, but because we’re different from the last time we stepped into the river.

We therefore also never read the same novel twice. Not because the novel itself has changed in any way. But because the reader has changed their frame of reference, their understanding of human expression and feeling, the particular interests and passions they’re confronted with at that moment. All of this will have changed and evolved since the last time the novel was read.

So we can certainly talk about the greatness of a novel, and we also talk about how we cultivate the greatness of readership, the sensibility with which we approach a particular novel and find a cinematic and transcendent experience in it.

Consider for a moment the world of wine. By tacit social agreement, we have turned something as simple as fermented grape juice into an art form worthy of connoisseurship. But it’s widely known that there are studies that show that even professional wine critics are unable to distinguish between good wines and cheap supermarket wines in blind tastings. A language of its own has developed around wine, focusing on the texture, flavour, and tannins that make each individual wine a unique treat for the palate — at least that’s what the professional wine critics tell us.

But of course, blind tastings show that much of this is a socially constructed meaning. We want to believe in the artistry and craft of winemaking. For those closest to it, it’s clearly a vocation, a passion. It provides countless jobs, from the producers to the salespeople to the sommeliers and the restaurants who advise on which bottle will go best with your meal.

But we also want to believe in the language of wine, because it elevates something commonplace. We recognise the unique way in which alcohol can change our memory for better or worse, if we acknowledge that this is something special. Over the centuries, this has developed into something of an art form. Not only does it rationalise the process of intoxication, but it also helps us to explain intoxication and turn it into an art.

This is a great example of the negotiation of social meaning. We give meaning to everything that surrounds us.

When we look into the room in which we now find ourselves, we have given meaning to this pen, this chair, this bookshelf. This is not just our own unexamined meaning, of course, but also the negotiation of meaning with others at a particular point in our growth and development. We have been told what a pen is and what a pen does, and we have stuck to that. So when we see an object that we think is a pen, we name it as such.

We are constantly giving meaning to everything around us. We negotiate and agree meanings with others, and therein lies much of the value and importance of social exchange.

For many philosophers and thinkers, Plato in particular, this realisation led to the belief that there must be some kind of celestial ideal of the pen. There must be a point of origin for what this pen is if we are to negotiate it socially with others.

Like clockwork, the online debate pops up every Christmas about whether Die Hard is a Christmas film. Each year there are countless memes and messages in which people forensically examine all mentions of Christmas, all holiday allusions, the narrative arch. There’s something fun and light about these conversations, and there’s no denying that many people enjoy the Christmas tradition of watching Die Hard. But in many ways, we are asking the wrong question here.

It’s not about whether Die Hard is a Christmas film; it’s about what constitutes a Christmas film in the first place. If a Christmas film is just a film set on or around Christmas then Die Hard is certainly such a film. If a Christmas film is a film set around Christmas that has a redemptive narrative of love and charity and hope and family, and maybe Die Hard is not one.

In this vast network of social negotiation of meaning, we often lose sight of the a priori questions that we take for granted. Things that probably need to be explored first.

This is one of the reasons that the standard curriculum for Mindfulness-Based Stress Reduction (MBSR) begins with what is popularly referred to as the raisin exercise. Students are given a raisin and instructed to observe it intently, pay attention to the colour and texture, feel the size and weight, and only then, after paying attention to the external qualities for some time, put it in their mouths and make the same slow, methodical assessment of its taste, texture, and sensations in the mouth. When we move inwardly towards the external object.

The purpose of this mindfulness exercise is twofold. Firstly, it trains us to slow down and notice that we are letting go of the automatic thought patterns that can very often shape and control our sense of reality and the world around us. But even more subtly, and something MBSR teachers talk about less often, is that it offers an early invitation to examine the quintessence of an object, something we rarely think about.

We have the socially constructed meaning of ‘raisin’ as a tasty but not entirely interesting, vaguely healthy but not very satisfying snack, but where does this meaning come from? And do we need to continue ascribing this socially agreed upon meaning to it? During the raisin exercise, students often find a new joy and appreciation for the raisin rather than mindlessly eating a handful of the wrinkly little morsels. We appreciate the flavour, the rich caramelly bite that is the meaning of the raisin exercise to develop the ability to make such an exploration of consciousness in other realms.

We can unthinkingly call a novel great or terrible, a wine delicious or despicable, Die Hard a Christmas film or an action fest.

But we forget that there is a level of meaning-making that exists before all of these assessments, that they exist in a spectrum of negotiation of meaning of which we are a part, and that we continue to contribute to every time we agree that this Côtes du Rhône was worth £50, and that Die Hard is the film for Christmas Eve.

There’s nothing wrong with that, but when we realise how unsettling that realisation can be for us, we realise how significant it might actually be.


5 Steps to Develop a Daily Meditation Practice: Tips from an Integrative Coach and Meditation Teacher

Meditation has been practised for thousands of years and is becoming increasingly popular in today’s society as a means of reducing stress, increasing concentration and improving general well-being. However, establishing a consistent meditation practise can be challenging, especially for beginners. As an integrative coach and meditation teacher, I have worked with many people to develop a daily meditation practise, and I have found that there are five essential steps to successfully building this habit.

Step 1: Set an Intention

The first step in developing a daily meditation practise is to set an intention. This involves identifying the reason for your meditation and setting a clear, specific goal for your practise. Without a clear intention, it can be difficult to stay motivated and focused on your meditation practise.

To set an intention, take some time to think about why you want to meditate. Do you want to reduce stress? Improve concentration? Increase self-awareness? Once you have found your reason for meditating, set a clear, specific goal for your practise. For example, you might decide to meditate for 10 minutes every morning before you start your day.

Setting an intention can also mean creating a ritual or ceremony around your meditation practise. For example, you could light a candle or burn incense before you meditate to signal the start of your practise. This can help create a sense of sacredness and importance around your practise, making it easier to maintain over time.

Step 2: Choose a Time and Place

The second step in developing a daily meditation practise is to choose a set time and place for your practise. This helps to develop a routine and makes it easier to maintain the practise over a longer period of time.

When choosing a time for your practise, consider your schedule and choose a time that works best for you. Some people prefer to meditate first thing in the morning, while others find it helpful to meditate during their lunch break or in the evening before going to bed. The key is to choose a time that is realistic and sustainable for you.

When choosing a place for your practise, pick a quiet, comfortable space that is suitable for meditation. This could be a spare room in your home, a quiet corner in your office or a park bench in a nearby park. Whatever place you choose, make sure it is one where you feel calm and relaxed.

Step 3: Start Small and Build Consistency

The third step in developing a daily meditation practise is to start small and develop consistency over time. It is better to meditate for a few minutes every day than for an hour once a week.

Start with a realistic goal, such as five minutes of meditation a day, and increase the duration of your practise over time. This encourages consistency and makes it easier to stick with the practise in the long term.

To encourage consistency, set reminders or use a meditation app to track your progress. You could also consider keeping a diary to reflect on your experience and document your progress over time.

Step 4: Experiment with Different Techniques

The fourth step in developing a daily meditation practise is to experiment with different techniques. There are many different meditation techniques and it is important to find one that suits you.

Some popular meditation techniques are mindfulness meditation, loving kindness meditation and body scan meditation. Each of these techniques requires you to focus your attention in a different way, and it is important to experiment to find the technique that suits you best.

Try different techniques and see how they feel. You may find that you enjoy one technique more than others, or you may find that different techniques work better at different times of the day or in different situations.

Step 5: Seek Support and Accountability

The fifth and final step in developing a daily meditation practise is to seek support and accountability. Meditation can be a solitary practise, but it is important to seek support and accountability to stay motivated and consistent.

One way to seek support is to join an online meditation community or attend a local meditation group. These communities provide a space where you can connect with others who are also meditating, share your experiences and receive guidance and support.

Another way to find support is to find an accountability partner. This can be a friend, family member or colleague who is also interested in developing a daily meditation practise. You can regularly update each other, share your progress and encourage and support each other.

There are also many meditation apps that offer guided meditations, progress tracking and other features to help you stay on track with your practise. Some of the most popular apps include Headspace, Calm and Insight Timer.

In summary, developing a daily meditation practise requires intention, consistency and support. By setting a clear intention, choosing a consistent time and place, starting small and building consistency, experimenting with different techniques, and seeking support and accountability, you can develop a regular meditation habit that will promote your overall well-being. Remember that developing a daily meditation practise is a journey, and it is important to be patient and compassionate with yourself along the way. There may be days when your practise feels difficult or uncomfortable, and that is okay. What matters is that you stay true to your intention and continue to show up for your practise every day. Meditation is an effective way to reduce stress, increase concentration and improve your overall well-being. By following these five steps, you can develop a daily meditation practise that will benefit your physical, mental and emotional health.


In The Path of Mindful Living: A 21-Day Mindfulness Companion, I lead you through a series of self-guided mindfulness exercises and show you how to bring mindfulness into your daily life. Readers of my blog can download the workbook and pullout charts for only £6.

Taming Your Stream of Consciousness

The early American psychologist William James used the term ‘stream of consciousness’ to refer to the spontaneous flow of thoughts, images, sensations, and emotions that constantly assail us throughout the day. It is a kind of inner monologue–the chatter and twittering of the mind. Most of the time we are not really aware of our stream of consciousness, but it is always there: on the way to work, in the background of our favourite show, or when we are trying to sleep. It is a kind of inner narrative that helps us make sense of the world. We wander from one topic to the next so automatically that we are not even aware that we are thinking. It’s a kind of ‘default setting’ within us that comes to the fore if we are not careful.

Because our minds are constantly thinking and generating thoughts, we are subjected to a constant bombardment of thoughts, sensations, and emotions. Our stream of consciousness is not a direct or accurate reflection of ‘reality’, rather it is a reflection of our mindsets, our beliefs, and our assumptions. The stream of consciousness is a kind of chirping and ever-changing background noise that can be limiting and distracting. When negative, the stream of consciousness can pull us down and prevent us from achieving our goals and living a healthy and balanced life.

Our negative thoughts become a kind of feedback loop and we get stuck in a kind of loop of negativity. We get caught in a cycle where we notice that we are thinking about negative things, and these negative thoughts create negative feelings, which in turn cause us to have more negative thoughts. To overcome this we need to be able to steer the stream of consciousness in a more positive direction. We must recognise that have a choice to respond to the information of our stream of consciousness positively, negatively, or not at all.

One of the most important insights about the stream of consciousness is that it is not ‘me’. We tend to identify with the stream of consciousness and think of it as a kind of ‘I’, because ‘I’ am the character who seems to be having these thoughts. But the stream of consciousness is not really an ‘I’ or ‘me’, but rather a stream of mental activity that we tend to equate with ‘me’. But the stream of consciousness is not a representation of ‘me’, it is only a representation of the mind that is part of ‘me’. It is not your pure, deep, and pristine centre of consciousness.

Realising that the stream of consciousness is not ‘you’ is the first step to being able to better control and shape your thoughts, beliefs, assumptions, and emotions.
If the stream of consciousness is not ‘you’, then what is it? We can think of it kind of like an holographic self: a collection of thoughts, images, sensations, and emotions, but also a collection of habitual beliefs, assumptions, thought processes and ways of thinking. It is the part of us that seems to be able to experience and act on the world. Ask yourself, “If the voice of my stream of consciousness was another person, would I want to spend my time with them?”. The answer is usually a resounding ‘no’, because our stream of consciousness is usually incredibly boring, repetitive and negative.

We can learn to tame the stream of consciousness by seeing it as an “other” – as one of many voices within us. If we are able to become aware of the stream of consciousness, we can learn to change its tone and texture. We can begin to become aware of when we are having negative, unhelpful and unproductive thoughts and we can choose to let go of these thoughts or engage with them. We can learn to reframe our thoughts so that they are less negative, less self-limiting and less stressful. Instead of being stuck in a cycle of negative thoughts, we can choose to take control of the stream of consciousness and direct it in a positive direction.

Since our stream of consciousness has a tendency to be incredibly repetitive and return to the same thoughts and feelings over and over again, one of the best ways to break the stream of consciousness is to have new thoughts, try new things, and break out of our comfort zone. When we have new and positive experiences, we can realise that our stream of consciousness is not necessarily an accurate reflection of reality, but can instead be a reflection of our mindset and our own limiting beliefs and assumptions. When we have new and positive experiences, we can allow ourselves to be more present and aware of the present moment.


Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life. 

The Many Benefits of Meditation

When you meditate, you learn to become more aware of your thoughts, feelings, and behaviours, observing them more clearly and becoming more aware of the further thoughts, feelings, and behaviours that may arise in you as a result. There are many different meditation techniques. Some techniques help you to observe your thoughts or emotions, others help you to better understand your reactions, and still others help you to become aware of the power of the mind and the reactions of the mind. Some meditation techniques simply help you to relax and become aware of what is going on inside you. With all these techniques the same thing happens: you learn to observe what is happening in the present moment and what is going on inside you, and you can learn to accept yourself and your reactions as they arise in you. When we are aware of our automatic reactions, we have the opportunity to create new ways of being and new ways of reacting that bring more compassion and love into our lives.

You have probably heard that meditation can make you more relaxed and bring about a sense of peace and well-being within you, that it helps you sleep better, or that it makes you more productive. Research has shown that meditation can help reduce stress and improve your concentration, focus and memory, and that the practise of meditation can help you become more aware of your thoughts, feelings and reactions and how these thoughts, feelings and reactions can affect your physical body. If you have suffered from depression or are currently depressed, meditation can help you develop new ways of being and perceiving the world around you. If you struggle with addictions, meditation can help you to live in the present moment and learn to let go of old patterns and find new ways of being. Meditation can help you become more aware of your moods and learn to respond to them more positively. For example, if you struggle with feelings of guilt and shame, meditation can help you become more aware of your thoughts and feelings and learn to have compassion for yourself and develop a better understanding of the moods you experience and how those moods affect your actions. (If you are interested, I will be releasing an online course this summer that covers all the details of the scientific research on mindfulness and meditation).

Meditation is about learning to control and focus your attention. When you meditate, you have the opportunity to become more aware of and observe your thoughts, feelings and behaviours. You can learn to accept them when they arise and be with them by observing the thoughts and feelings and accepting them as they are. You can also learn to be more compassionate and understanding, and you can learn to be kinder to yourself. Through meditation you learn to live moment to moment, you learn to observe your thoughts, feelings, and behaviours, and you learn to understand that while these thoughts, feelings, and behaviours may have influenced the past, they no longer have the power to influence the present or the future. Past perceptions and destructive ways of thinking and behaving, even those we have developed over many years, can be changed.

Meditation requires practise. It takes time to learn the techniques and you will often need to return to meditation to practise and gain the skills you need to become more aware of your thoughts, feelings and behaviours. You may feel that you are only aiming for one change through meditation, but you will find that you are making several changes through meditation. For example, you may learn to do more for the people you love, you may learn to act more positively, or you may become more aware of how your body is affected by your thoughts and feelings. You can also learn to handle certain situations better; you can reduce some of the negative effects of your thoughts and emotions and you can understand how powerful the mind is. Through meditation we can learn to let go of old habits and become more aware of our thoughts, feelings and behaviours and the way these thoughts, feelings and behaviours can affect our physical body and our emotional, mental, and spiritual well-being. We can learn to let go of the way we have been reacting to these thoughts and feelings. We can learn to let go of the way we have judged ourselves and others and learn to bring more compassion and more love into our lives.

How to Create Your Perfect Meditation Space

Meditation spaces are not always rooms in the true sense of the word; often they are just quiet corners in your house or flat where you can retreat to reflect, relax, and meditate. Meditation spaces are places where you can unwind at the end of a stressful day and collect your thoughts the beginning of a busy week. This can be in your living room or bedroom, in your garden, or on the beach. In the midst of modern life, the ability to create space for meditation can be the key to positive change. When we are able to create a space for ourselves – a quiet space, a space to gather our thoughts, a space to relax – we become more balanced, more at peace, and better able to stay in the present moment.

It is important to slow down and take time to collect your thoughts and relax your mind.
Finding and creating a quiet space for meditation is an essential part of meditation and key to a positive lifestyle. Make sure you have enough space around you. You do not want to feel too crowded. The space should be conducive to meditation and provide you with the conditions that supportive for your complete relaxation.

No matter how small your home is, it is possible to set up a meditation space where you can find peace and quiet. If you have a garden, a good place to meditate would be on the patio or in the garden. If you live in a flat, studio, or small house, a quiet corner or even the bathroom can work perfectly. Some people prefer a meditation space in the kitchen or in their bedroom. The most important thing is to find a space that suits you and your need for a peaceful meditation experience and for a quiet and relaxed environment.

It is also important to look for a space that is free from clutter such as papers, books, or other items that might distract you. The purpose of meditation is to develop calmness and relaxation, which allows us to be mindful of our thoughts, emotions and physical sensations, so clear the space around you and make it as clutter-free as possible. Make sure your meditation space is a comfortable temperature. Your body temperature drops when you meditate and you need to avoid drafts as they can make your meditation unpleasant. When you meditate, find a light environment that suits your needs. If you find the light too bright, try candlelight.

Your meditation room does not need much in the way of furniture. You can use a small cushion or chair to sit on while you meditate. If you sit on a chair, make sure it is comfortable and you can easily sit upright. If you choose to meditate on the floor, make sure you have appropriate padding to support you. One of the main reasons people choose meditation cushions is because they allow you to sit upright and keep your back straight, which makes meditation easier. There are conventional meditation cushions and stools, but all you really need is a throw pillow that raises your hips above your knees for a more comfortable sitting posture. The cushion should be comfortable and supportive, not too soft to give you the support you need, but not too firm or hard either. There are many people who prefer to meditate lying on the floor, bed or couch and they find this position much more comfortable and relaxing. Experiment with different positions and find out which one works best for you.

You do not need anything to meditate, but to make your meditation space your own, you might want to invest in candles or incense, or perhaps a potted plant or some flowers. Some people like to use incense because it creates the right atmosphere and helps them relax. Whatever you choose, make sure it suits you and does not just look nice. You can make your space as simple as you like, but if you set it up to suit you and your needs, you’ll be more likely to use it.

Whether you prefer to meditate in the early morning or in the middle of the night, you need to set up your meditation space so that you can really feel comfortable there. If you meditate in the evening or at night, prepare your body by spending some time in the shower or bath This will help you relax and be ready for the meditation experience. It also helps you to relieve the stress of the day so that you can enter your meditation room with a calm and relaxed state of mind. Before you sit down, go slowly and pause a few times to allow your body and mind to adjust to the new environment. This will help you to experience the moment with a minimum of inner turmoil. It will help you prepare your mind, bringing your body and mind into harmony.


Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life.