Finding Stillness

You’ve tried meditating but can’t seem to sit still or quiet your mind. Don’t beat yourself up.

Difficulties staying still and focused are typical for beginners. The urge to move is common as we may be restless, anxious or uncomfortable. Worrying about our racing thoughts can muddle our minds and make it difficult to find calm or feel-centred.

The good news is with some practice and an open mind, you too can find moments of motionlessness and mindfulness, to relax deeply and feel inner peace. A widely-heralded antidote to stressful modern living, meditation promotes better mental, physical and emotional health and a greater sense of well-being.

No need to commit to a lot of time and space on the practice. All you need are a few minutes, a little bit of focus, and possibly an app might help. Many people give up because they can’t clear their minds or they think they’re doing something incorrectly. Clear your head of common misconceptions.

There is no right way to meditate. It’s not about turning off your brain or controlling your thoughts or sitting still for an hour. Give yourself credit for just showing up and turning your attention to your breathing. Above all, be kind to yourself, says Robin Dewhurst, a hypnotherapist and energy healer.

Everyone has the ability to meditate but it takes practice – and also practice self-compassion.

Don’t start by aiming for 20 minutes; instead try to focus your attention on your breath, the body or ambient sounds simply for a few minutes, says Robin, a member of the Hypnosis Healers, a group of wellness experts who will be hosting the Women’s Restorative Retreat at Ste. Anne’s Spa being held October 28 & 29, 2024.

Take a long, deep breath. And a few more. Focus on brushing your teeth or the sharp and tangy flavour of a Starburst and how it brings our mouth alive, says Robin.

Using our senses, focus on one thing we are very grateful or happy about and keep that feeling in our body and mind as long as we can. Focus on a bee, moving about a flower. That first cup of coffee in the morning.

Distracted? It’s inevitable. Acknowledge it and bring your attention back to where you are. Beginners may find meditation more accessible when they’re using a guided meditation app – sometimes if we follow a voice, we can focus, suggests Robin. There are some great guided apps on YouTube with different intentions, including for peace, sleep or self-compassion.

For those who like to learn and practice with others, there are meditation classes to develop and deepen the practice. Find relaxing, guided meditation classes at Ste. Anne’s Spa, including Sound Bath Meditation and Labyrinth Meditation, which helps reduce anxiety, stress and insomnia and cultivates positive emotions, balance and peace.

Meditation quiets the mind chatter and slows down that hamster on its wheel! It allows us to go inward and to hear that quiet still voice that is our very intelligent, very peaceful higher self.

says Robin. It pulls us inward so that the worries and the distractions don’t influence our state of mind, our emotions and our moods. It’s like moving us high up, above worldly concerns, making them small and more manageable.

Breathing is a good way to meditate: Within three breaths our system starts to regulate. Robin suggests breathing in for four, hold for four, and breathe out in a long exhale. Doing this three or four times and then just focusing on your regular breathing, in and out, with your diaphragm expanding, also starts to regulate the body.

Progressive muscle relaxation is also a great way to meditate. Start by squeezing your toes, and your feet and relaxing. Move upward to your legs and hips, holding them tight and then releasing and relaxing. Progress up your entire body and don’t forget to relax your jaw and all the little muscles behind your eyes and in your forehead.

Being very present and aware of our body is a form of meditation in itself, and sometimes the body and our senses are the gateway to bring us to the moment. It trains our mind to slow and focus.

 

– Robin Dewhurst