You Become What You Meditate On
"As a man thinketh in his heart, so is he."
If there was only one thing I could teach children, it would be this: what you think shapes who you are, whether you realise it or not. You become what you meditate on.
Consistently focusing on something is a very powerful act, but it can cut both ways — it can be life enhancing and expansive or, more commonly, it can be debilitating and destructive.
If we could grasp this principle of positive thinking early on, we could avoid much suffering and confusion, allowing us to focus on achieving excellence and a more joyful life.
How can this be done?
The initial task is to observe the emergence of your thoughts and how you respond to them.
When I was a meditation teacher, I would instruct students to sit comfortably and focus on their posture. People quickly find their minds drifting and thoughts emerging. A thought arises in consciousness and is typically followed by another thought, often related to the initial one. This continues endlessly.
In this form of meditation, the goal is to observe distractions and refocus on your posture. Practice repeatedly until it feels natural.
Allow thoughts to arise while maintaining a stable posture. The concept explores how different thoughts enter consciousness, causing distractions and potential overwhelm as you invest focus and energy into them. Negative thoughts and memories can have a significant impact.
By focusing on your posture (others use breath or mantras), you can gradually reduce the impact of troubling thoughts that arise. You may notice that these thoughts stem from repeatedly rehearsing them, sometimes without realising it.
With meditation, you become more aware of your actions and thoughts, gaining control over how they affect you physically and emotionally.
Most people believe they control their thoughts. Sadly, very few people have such control, but it is possible.
Reflecting on one's thoughts without trying to direct them can be unsettling. At times, repetitive thoughts can be untrue, negative, and self-destructive.
Your mind may be filled with unhelpful and destructive thoughts that are repeated and reinforced, eventually becoming your perceived reality and truth.
No one desires this situation. But you can take action.
One man I taught meditation to always struggled to commit to the practice. Although he claimed he wanted a less stressful and happier life, he couldn't meditate for ten minutes consistently.
As I pointed out to him, he had to decide if he seriously wanted to change. Ten minutes a day is insignificant in the grand scheme of things. But it can be life-changing.
It is essential to be honest about your priorities.
If you truly want to change, you must put in consistent effort, even if only for 10 minutes a day. Make it a habit to practice regularly, like brushing your teeth daily. It is not optional or sporadic; it is essential. It is for everyday. Just do it!
Success in everything follows a similar pattern. You must take action and repeat it. Once in a while will never be enough. Act, repeat, and continue until mastery is achieved.
Set aside 10 minutes to sit quietly, focusing on your posture and calm, measured breathing. Allow thoughts to arise but redirect your attention to your posture and breath. Practice consistently for just 10 minutes each day. You can gradually increase this over time, but don't worry about it now. Just take 10 minutes.
Creating a new discipline in your life has an initial benefit. During this time, you have control and authority.
These 10 minutes are valuable.
This time is yours, and no one else can control it, even if the rest of your day is dictated by others.
Taking personal control, even in a seemingly small area or time, is always beneficial. It prepares you for a more productive day.
Secondly, you are learning that you have the ability to control your body and mind. You learn best by doing rather than reading or listening to others.
You are not controlled by random thoughts or emotions that arise. You have the choice to invest energy and focus on these thoughts or to release them and avoid letting them dominate your mind and body.
This, as I mentioned, requires practice and time. If you incorporate this practice into your daily routine for just 10 minutes, it will become a natural part of your day rather than a chore.
Over time, the positive compounding effect will lead to benefits associated with more positive and less reactive thinking.
By doing so, you will establish a positive self-reinforcing feedback loop.
Meditation also has a calming effect on the body and mind. Engaging in regular exercise is beneficial for improving various psychophysical markers, including cardiovascular health, sleep quality, stress reduction, inflammation, cortisol levels, and immune system strength. Taking up this practice is a no-brainer!
With the meditation practice established, you now need to develop the ability to observe.
Some of my meditation students struggled by compartmentalising their practice. They were content practicing meditation daily, which they found beneficial, but in the 'real' world, they often returned to their old habits.
It's important to excel not just in a controlled environment but also in real-life situations, especially when facing challenges to our well-being and contentment.
This is where monitoring plays a role. You must practice self-awareness in your interactions with the world. You must identify trigger points and intercept negative thought patterns to prevent them from escalating. Ideally, replace negative thoughts with positive ones.
Many people initially find it unnatural because they assume that the thoughts and feelings in their consciousness are always valid and "real."
Many of these thoughts are habits and repetitions that have been developed and reinforced over time. It is surprising that people tend to dwell on negative thoughts and worries repeatedly without doing the same with positive thoughts.
Whenever a negative thought arises, take immediate action to stop it. We must guard our thoughts diligently. You can choose not to accept every thought that arises in your mind and you are not obligated to validate them. You are not attempting to cease thinking. You observe the emergence of thoughts and select which ones to follow, discarding those that are harmful or disturbing.
Over time, thoughts you no longer focus on will start to disappear. Actions that are not practiced regularly become less powerful. But remember, this requires constant vigilance. This task will become easier with practice.
It is the alert, active, and discerning mind that achieves the most for us, while a stagnant, lazy, and accepting mentality accomplishes little or nothing of value.
In summary:
Meditate daily for at least 10 minutes and observe how thoughts emerge.
Practice focusing on your posture, breath, and the silence to let go of thoughts.
Watch! As you navigate the world, be mindful of the thoughts you entertain in your mind. You must be vigilant for any issues. Replace the negative with the positive.
The more you focus on the positive, the more the negative will fade away.
Study, meditate, act, and practice consistently.
"What I say unto you I say unto all, Watch." Mark 13:37.