Tuesday morning, Sun shine. Fluffy white clouds tinged with grey and blue shroud Vancouver Island in the distance. Sea a gently undulating blanket, always in motion. Trees stand tall, branches still, their filigree network of needles pricking the untouchable sky.

In meditation this morning, the invitation was to ‘let your mind dissolve into the clouds’. I struggled with it. Struggled to find the stillness and spaciousness of nothingness. To imagine my mind as dissolvable.

I am attached to my mind and its constant yammerings and yawings. It’s incessant litany of thoughts and ideas tumbling around inside my head telling me, ‘that’s a good idea’. ‘what on earth were you thinking?, ‘you need to do more’, ‘you’re not enough’… and all that jazz.

Stilling the chatter has been a lifelong journey for me. Meditation is my gateway to the stillness, and calm, of letting my mind dissolve into the clouds.

Some mornings, my mind feels busier than others. When I began meditating, I started small. Even 1 minute of sitting in the silence is better than none.

Whether you’re a beginner, or a seasoned meditator, here are four ideas on how you can begin to meditate or to enrich your existing practice:

1. Start Small:

• Silencing the mind completely is a lofty goal, especially for beginners. If you’re just beginning, start with just a few minutes of dedicated stillness each day, gradually increasing the duration as you become more comfortable. If like me, you go in and out of your practice, sometimes leaving it for days on end, always begin again and do not judge yourself harshly!

2. Focus on the Breath:

• The breath is an anchor to the present moment. Especially as you begin to practice, pay close attention to each breath. In. Out. In. Out. As you progress, focus the sensation of each inhale and exhale, noticing the rise and fall of your chest or belly. When the mind wanders, gently guide it back to the breath. In. Out. In. Out.
• Remember not to judge your progress, or the stillness of your mind. Stay, ‘open minded’. Curious. Calm.
• Tip: To support your practice, try this counting exercise: inhale for a count of 4, hold for 4, exhale for 4.

3. Engage the Senses:

• Connect with your senses. Take a mindful walk in nature, noticing the sights, sounds, smells, and textures around you. Or, sit quietly and savour a cup of tea or coffee, paying attention to the warmth of the mug, the aroma, and the taste.
• Exercise: When connecting with your senses, close your eyes and ask yourself: “What do I hear? What do Ifeel against your skin? What do I smell?” Don’t seek the words to describe what your experiencing. Feel it. Don’t name it.

4. Embrace a Creative Outlet:

• Engaging in creative activities can quiet the mental chatter and induce a state of flow. There are countless individual ways of experiencing this – painting, writing, dancing, playing music, gardening, or anything that allows you to express yourself and get lost in the process.
• As a mixed media artist and as a writer, getting lost in the process of creation has taught me to ‘trust in the process’ . Time disappears, the world around me fades as I become immersed in the pure joy and wonder of allowing my intuition and creative essence to express itself fearlessly.

5. Acceptance and Non-Judgment:

• It’s crucial to approach stillness with a gentle, non-judgmental attitude. When thoughts arise (and they will!), acknowledge them without judgment and gently redirect your attention back to your chosen anchor (breath, senses, etc.).
• Remember: Meditation is a practice, not a performance. There’s no “right” way to find stillness just as there is no wrong way to begin again.

What about you? What do you do to stop the chatter and open the portal to your heart?