CLB 028: How to Meditate Effortlessly Even if You’ve Never Meditated Before

Do you have a desire to learn how to meditate effortlessly?

A question I often receive from clients and listeners of the podcast is, “How do I meditate?” I think we’re all pretty familiar with the benefits of meditation so I’m not going to use this time to go over that… the issue seems more about how to bring the act of meditation into our busy lives.

Where do I even start?

How do I even start?

Some people even hold on to the belief that they “can’t meditate.” “I have ADHD. I can’t focus.” Or some similar so-called “reason” why they believe they can’t meditate.

Well, I’m here to tell you that ANYONE can meditate. Not only that… we can all meditate effortlessly. A bold claim, maybe, but I think all it takes is a simple mindset shift about what meditation is in the first place.

And that’s what I want to share with you in this episode… even if you’ve never meditated before or have tried and felt it “didn’t work” or you’re hesitant to start… I invite to accept this challenge and simply try out what I’m proposing in this episode and see what that experience is like for yourself.

Key Points Re: How to Meditate Effortlessly

* Most people, when they think of meditation, they envision sitting still somewhere quiet, having a blank mind and just breathing for 20 or 30 minutes.

* And, yes, that is a wonderful practice. However, that’s not all meditation is and for most people, it isn’t a good starting point.

* The first step we need to take is to just re-consider our definition of meditation. Do you have to have a blank mind? Do you have to sit in a specific area or in a specific way? Do you have to meditate for a specified period of time?

* Do you breathe without thinking about it every minute of the day? Of course you do. And that’s all meditation essentially is… it doesn’t have to be any more difficult than taking a breath.

* Any act – any act – can be a meditation.

* Here’s what meditation comes down to: Noticing. Simply noticing. Don’t judge, label, question. Just notice every detail using your five senses as if you are a curious scientist or experiencing it for the first time. And when thoughts come up gently pull your attention back to your breath. Use your breath to anchor you.

Episode Transcript

You can download the transcript of this episode by clicking here.

Home Play

Each day, I invite you to practice meditation of at least two pleasurable experiences.

For example: If you’re having a shower, use all five senses to engage in it: notice the patterns of the droplets on the shower screen, the sensations of the water on your skin, the smell of the shampoo and soap, and the sound of the spray coming out of the nozzle.

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