Tag: meditation

Taking Responsibility for Your Emotional Needs

Posted on by Allan Johnson in Observations

Have you ever felt frustrated because others aren’t meeting your needs—whether it’s a partner, family member, or friend? That frustration, that nagging sense of being let down, is a common and deeply human experience. It stems from the reality that we often look outward, expecting others to fill emotional voids or fulfil needs that we might not fully understand ourselves. This can lead to a spiral of disappointment and resentment. However, the key to breaking free from this cycle lies in a mindset shift: taking responsibility for meeting your own needs. This isn’t about selfishness or isolation, but about cultivating a healthy sense of self-responsibility and self-efficacy, equipping ourselves to live fulfilling lives while showing up more effectively for those around us.

When we talk about meeting our own needs, we are not advocating for detachment from others or denying the essential nature of human connection. Instead, it is about balance. Oprah Winfrey succinctly captured this concept when she said, “You are responsible for your life. If you’re sitting around waiting for someone to save you, to fix you, or even to help you, you’re wasting your time. Only you have the power to take responsibility and move your life forward.” Her words resonate because they underline a fundamental truth: we are the architects of our emotional and relational worlds. While others can contribute to our happiness, they cannot bear sole responsibility for it.

When our emotional needs go unmet—whether because we expect too much from others or because we lack clarity about what we need—the consequences can ripple through our lives. Feelings of frustration, resentment, and even burnout can emerge. These emotions, left unchecked, can damage our relationships, creating a dynamic where unmet needs breed blame and dissatisfaction. For instance, if someone depends entirely on their partner to validate their self-worth or sustain their happiness, it places immense pressure on the relationship. When these expectations inevitably go unmet, disappointment and tension follow.

Taking responsibility for our emotional needs begins with acknowledging that while relationships are crucial, we must cultivate internal resources to support our well-being. This doesn’t mean we shouldn’t ask for help or express our desires; it means understanding that the primary responsibility for our emotional health lies with us. A practical starting point is the use of “I” statements, a communication technique that allows us to express feelings and needs without assigning blame. Instead of saying, “You never listen to me,” we might say, “I feel unheard when we talk, and I need more understanding.” This subtle shift reorients the conversation, emphasising our feelings and needs rather than casting judgment on the other person’s behaviour.

The power of “I” statements lies in their ability to focus on what is within our control—our emotions and reactions—while fostering healthier communication. By leading with statements like, “I feel upset when this happens,” we take ownership of our emotional experiences. This approach is not about denying the validity of external frustrations but about reframing how we process and articulate them. When we place the entirety of relational responsibility on someone else, we relinquish control over our emotional state. Reclaiming that control through self-awareness and effective communication is empowering.

This reframing is particularly significant for people who naturally gravitate toward caregiving or people-pleasing roles. Many of us are conditioned to think that prioritising our own needs is selfish. In reality, neglecting our needs often leads to feelings of being used, drained, or mistreated. As Brené Brown wisely observed, “When we fail to set boundaries and hold people accountable, we feel used and mistreated.” Setting boundaries is not about exclusion but about preserving the emotional energy necessary to be fully present in our relationships. Much like the oxygen mask analogy on airplanes, we must care for ourselves first if we hope to support others effectively.

The process of meeting our own needs begins with self-awareness. To meet our needs, we must first understand what they are. This introspective work can take many forms: journaling, meditation, or even movement-based practices like yoga or tai chi. These practices help us connect with our inner selves, identifying what we crave emotionally, mentally, and physically. For those uncertain where to start, exploring guided meditation or reflective exercises can be transformative. Through consistent practice, we can clarify our needs and begin to address them proactively.

Once we’ve identified our needs, the next step is taking deliberate action to fulfil them. This might involve setting boundaries, seeking out resources, or developing skills to foster independence and self-sufficiency. Communicating needs to others is also essential, but the framing of these conversations matters. Returning to the use of “I” statements, we can express our needs without creating an adversarial dynamic. For example, instead of accusing a friend of being dismissive, we might say, “I feel hurt when my thoughts aren’t acknowledged, and I value feeling heard.” These subtle adjustments open the door to constructive dialogue and mutual understanding.

As we navigate this journey of self-responsibility, practicing self-compassion becomes essential. Self-compassion allows us to approach this process with kindness rather than judgment. We are all works in progress, learning and evolving through our relationships and experiences. There is no definitive endpoint to relational growth; it is an ongoing journey. By cultivating patience and understanding toward ourselves, we create a foundation of resilience, enabling us to extend that same grace to others.

Taking responsibility for our needs does not mean isolation or self-reliance to the exclusion of others. Rather, it is about creating a balanced dynamic where we meet our own needs while remaining open to the love, support, and connection others provide. This approach ensures that we are not overly dependent on external sources for validation or happiness, allowing our relationships to flourish in healthier and more sustainable ways.

As you consider this concept, take a moment to reflect on what meeting your own needs might look like in your life right now. Are there areas where you feel frustrated or unfulfilled? What small steps can you take to address those feelings? Perhaps it’s setting a boundary with someone who consistently drains your energy, or maybe it’s carving out time for a hobby or practice that brings you joy. Even small actions can build momentum, leading to greater emotional autonomy and relational satisfaction.

By shifting our focus inward, we empower ourselves to live more balanced, fulfilling lives. This process benefits not only us but also those around us, as we are better equipped to show up for others when we are emotionally whole. Taking responsibility for our needs is not a one-time act but an ongoing practice—a commitment to self-awareness, communication, and compassion that enriches both our inner lives and our relationships.

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.

The Healing Power of Forgiveness and Meditation

Posted on by Allan Johnson in Observations

In meditation, we learn the essential skill of observing without judgment. This practice is not just fundamental to mindfulness but also deeply connected to understanding forgiveness. Both require a gentle release of judgment—toward ourselves and toward others. Forgiveness is often thought of as a moral imperative, but it is more than that; it is a skill that can be cultivated, a practice that evolves with time and patience. Through forgiveness, we offer ourselves and others a profound gift: freedom from the burdens of past grievances and the possibility of inner peace.

Forgiveness, at its core, is an act of compassion. It does not condone harmful actions or dismiss the pain caused by others. Instead, it is about loosening the grip that resentment and anger hold over us. These emotions can linger long after the events that caused them, deeply affecting our well-being. Holding onto resentment is akin to nursing a wound that cannot heal. The pain, unchecked, festers, impacting us far more than we often realise. Just as physical wounds need care and time to heal, so too does emotional pain. Forgiveness becomes a patient, gradual journey, one that unfolds as we allow ourselves the space to process and release.

Meditation offers a framework for this journey. In meditation, we practice releasing rigid expectations and judgments. We learn to sit with difficult emotions, observing them without reacting, and trusting that, in time, they will dissipate. This process mirrors the practice of forgiveness. Some wounds may feel too raw or too deep to address immediately. Yet through meditation, we cultivate patience and understanding with ourselves, trusting that forgiveness will become easier as we grow into it. This practice strengthens our capacity to approach pain with compassion and resilience, rather than letting it harden into bitterness.

Forgiveness is not a one-time act; it is a recurring practice. Each time we revisit it, we loosen the hold that past hurts have over us. This repeated effort builds a kind of emotional resilience, a “muscle” for forgiveness that enables us to navigate life’s inevitable challenges with greater ease. Meditation, in particular, teaches us how to observe difficult feelings without becoming consumed by them. It allows us to remain present with our pain, not to ignore it or push it away, but to let it unfold and eventually release its hold on us. This parallels the practice of forgiveness, which also requires us to stay with the memory of pain without succumbing to the urge to retaliate or react.

Many people become trapped in cycles of rumination, endlessly replaying past grievances in their minds. This mental habit can deepen the pain of the original hurt, making it feel as raw and immediate as when it first occurred. Resentment, fuelled by these cycles, often grows larger than the original offence, taking on a life of its own. Forgiveness disrupts this cycle. It frees us from the mental prison of rehearsed grievances and gives us the tools to step out of the loop of rumination. Meditation, too, teaches us to observe our thoughts without attachment, allowing us to acknowledge the hurt while gradually letting it go.

To forgive is not to forget or minimise the pain caused. Rather, it is a deliberate choice to release the resentment that binds us to the past. When we hold onto resentment, we remain tethered to the very experiences we wish to move beyond. Forgiveness offers a path to freedom, enabling us to live more fully in the present. This does not mean that forgiveness is always immediate or easy. Some hurts run deep, and their wounds take time to heal. Forgiveness, like meditation, requires grace and patience—an acknowledgment that the process will unfold in its own time.

If you are struggling with the idea of forgiveness, it may help to offer yourself a sense of grace. Accept that you may not be ready to forgive yet, and trust that the right moment will come. Forgiveness is not about forcing yourself to let go of pain prematurely; it is about learning to relate to that pain differently when you are ready. Meditation can support this process by fostering the qualities of patience, compassion, and understanding that forgiveness requires.

Forgiveness also reveals itself as a deeply personal journey. What feels right for one person may not for another, and there is no single timeline for letting go of resentment. The practice of forgiveness is unique to each individual and evolves as we do. Through meditation, we cultivate the inner strength to approach this journey with openness and curiosity, rather than judgment or self-criticism. Over time, we find ourselves more capable of releasing the past and embracing the present with a sense of freedom and peace.

Ultimately, forgiveness is an act of liberation—for both the person who forgives and the person being forgiven. It allows us to step out of the shadows of our pain and move toward a brighter, more compassionate way of being. If you are ready to begin exploring forgiveness in your own life, meditation can be a powerful tool to help you on this journey. By observing your thoughts and emotions with gentleness and without attachment, you create the space to process and release the burdens you carry.

Forgiveness is not just an abstract ideal or a moral obligation. It is a practice, a journey, and a gift that we give ourselves and others. Through meditation, we develop the tools to approach forgiveness with patience, compassion, and grace. Over time, we learn to release the hold of past grievances, freeing ourselves to live more fully in the present. If this message resonates with you, consider sharing it with someone who might benefit. Together, we can create a world where forgiveness is not just a rare act of kindness but a way of living.

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.

Embracing Presence: A Path to Mindfulness and Fulfilment

Posted on by Allan Johnson in compassion, mindfulness, Observations

Have you ever had the feeling that life is passing you by? As if you were constantly stuck in the past or worried about the future? What if the real key to happiness and fulfilment lies in something as simple as connecting with the present moment and being fully present? Many spiritual and mindfulness practises emphasise the importance of living in the now, as this can help to reduce stress and anxiety, increase appreciation for the simple pleasures of life and improve overall wellbeing. By cultivating a sense of mindfulness and focussing our attention on the present, we can experience a greater sense of peace and contentment, allowing us to make the most of each moment as it unfolds.

When we talk about presence, we mean the opposite of being in the future or in the past. Much of our waking life is dominated by our worries about the past and our fears about the future. What gets lost in between is the present moment. Dwelling on the past often leads to regret, while worrying about the future often leads to anxiety. It is important to realise that living in the present does not mean ignoring the lessons of the past or neglecting the future. Rather, it is about finding a balance between learning from the experiences of the past and carefully preparing for what is to come while fully enjoying the beauty and possibilities of the present. This mindset can lead to a deep sense of gratitude, mindfulness and a deeper connection with the world around us.

The present moment is the only time we have control over. We have no control over the past and we cannot fully control the future — although we can influence it through our actions in the present. Therefore, the present is the most valuable and important time to focus on. When we are fully in the present, we can make the most of every experience, connect more deeply with others and appreciate the beauty that surrounds us. When we focus on the present, we can also better manage our thoughts and emotions, leading to a greater sense of inner peace and contentment. When we embrace the present moment, we can make conscious choices and take intentional action to shape our future in a way that aligns with our values and goals.

Writer and Zen practitioner Natalie Goldberg sums up the essence of presence beautifully with her quote: ‘Every moment is enormous, and it’s all we have.’ We rarely think about the fact that all that really exists is this one moment of awareness. This quote from Goldberg captures the true essence of presence and why it is so important. Presence allows us to appreciate each moment as it unfolds and to fully engage with the richness of our experience and the interconnectedness of all things. When we embrace presence, we can also enjoy the beauty of simple things and feel gratitude for the ordinary, developing a deeper sense of fulfilment and satisfaction in our daily lives. When we embrace the practise of presence, we become attuned to our surroundings and develop a greater sense of empathy and understanding for others. It also provides us with the clarity to make conscious choices and respond thoughtfully to the ebbs and flows of life, rather than being consumed by worries about the future or regrets about the past. In essence, presence is not just a state of being, but a gateway to a more mindful, purposeful and enriched existence.

Imagine spending time with a close friend or loved one, knowing that this may be the last time you will see them face-to-face. How would your behaviour change in this conversation? If you knew this was your last conversation, your attention to every detail and nuance in the moment would increase. This increased attention is a new form of presence where every detail and nuance is noticed, appreciated and valued. You may find that you enjoy the way their eyes sparkle when they smile or the tone of their laughter. Every gesture and expression becomes precious and imprinted in your memory with unrivalled clarity. The words exchanged carry a weight that transcends the ordinary and takes on an almost tangible meaning. In this state of heightened presence, time seems to slow down, allowing you to savour and appreciate every moment. The shared experiences, the dreams and the unspoken realisations are distilled into a precious essence and form a tapestry of memories that will endure beyond the boundaries of time.

A very good friend of mine, who later became an important artist, told me something that has stayed with me since we were teenagers. She said, ‘whenever something really special happens in your life, stop for a moment and recognise it.’ This simple practise of taking a moment and saying, ‘this is a really special moment, a really special time,’ is something I still do regularly. Anchoring the uniqueness of the present moment in my consciousness is a powerful practise. Reflecting on the individual details of the experience, the emotions felt and the impact of the moment has allowed me to cultivate gratitude and deep appreciation for the richness of life. It is fascinating how these small pauses can add depth and meaning to our daily lives and fill it with a sense of wonder and joy. Each time I engage in this practise, I find myself embracing the beauty of the present moment and understanding the significance of these unique experiences that form the tapestry of my life.

When we talk about the present, past and future in English, we engage in a complex interplay of linguistic constructions that profoundly affect our understanding of time. Unlike some other languages, English does not have a true future tense. Instead, we rely on auxiliary verbs and other linguistic devices to convey actions or events that have not yet occurred. This approach not only reflects the flexibility and adaptability of the English language, but also emphasises the intricate relationship between language and temporal perception. Think of phrases like ‘I will go to the store later today’ or ‘I am meeting my friends for dinner tonight.’ Through these expressions, we manifest a cognitive shift towards prospective thinking by subtly directing our awareness towards future events. This linguistic nuance embedded in our everyday communication plays an important role in the way we conceptualise time. It often causes us to anticipate and plan for the future rather than fully engaging with the present moment.

Poets have long been fascinated by the role of language in shaping our understanding of time. They seek to capture the fleeting moments and evoke deep emotions with their words. One such tradition that has been particularly successful in this endeavour is the haiku, a poetic form that beautifully captures the essence of the present moment. Originating in Japan, haiku are revered for their concise and evocative style, often depicting scenes from nature or daily life in just a few lines. This form of poetry emphasises simplicity, brevity and mindfulness and encourages both the poet and the reader to appreciate the subtle beauty of the here and now. Influenced by Zen Buddhism, the haiku form emphasises that being fully aware and present in each moment is not only an artistic endeavour, but also a deeply spiritual practise. Zen philosophy teaches that the present moment is the only reality we truly have, and it exhorts us to let go of distractions, judgements and worries and instead embrace the fullness of each passing moment. By encouraging us to look inward, observe without judgement and immerse ourselves fully in the present, haiku poetry offers a powerful reflection of Zen philosophy and challenges us to cultivate a heightened awareness of the world around us.

How often do we assume that we will only be happy if something happens in the future? Phrases like ‘I wish I had…’ or ‘I will be happy if…’ postpone the possibility of happiness and joy to an indefinite point in the future. Instead of focusing only on the future, we should transform our hopes and dreams for tomorrow into something like ‘I am grateful for’ and ‘I am content now’. By shifting our mindset to gratitude and contentment, we can find happiness in the present moment instead of always waiting for a future event. By returning to the present in each moment, we are not shirking responsibility for the future, but fully embracing it and enriching our lives in every moment, especially the moment we actually have control over. Gratitude and contentment in the present allows us to live a more fulfilling life, appreciating the beauty of each moment and finding joy in everyday experiences.

By remembering that the past is gone and the future is to come, we can focus on the present moment and our awareness of it. This practise allows us to cultivate a sense of mindfulness and appreciate the beauty of each moment. When we embrace the present moment, we can savour the small pleasures of life, be it the warmth of the sun on our skin, the laughter of a loved one or the stillness of nature. By being fully present in our lives, we can also deepen our connections with others, build meaningful relationships and enrich the tapestry of our existence. Let’s continue our journey to live more in the present and appreciate the richness this brings to our lives and the lives of those around us.

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.

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.