Many people find guided meditations easier than meditating alone, and that’s understandable. A guide’s voice brings skills and knowledge that we might not yet have. It also helps break our distracted thoughts, reminding us to focus on the meditation practice rather than getting lost in our inner chatter.
There’s a clear difference between our distracting self-talk and the helpful guidance of a teacher. But what if we could make our inner voices more supportive and less distracting?
I’d like to introduce you to the Japanese practice of shisa kanko, which means “pointing and calling.” Though it’s not a meditation technique, shisa kanko was developed for noisy, distracting environments where avoiding mistakes is crucial. It’s intended to help people stay mindful, especially during repetitive tasks. Basically, it involves talking to oneself as a mindfulness aid.
Japanese railway workers have been using this tool for over a century. For instance, a train conductor will talk themselves through the steps needed to safely pull into a station, pointing out and naming each thing they need to check. This method drastically reduces errors. A 1994 study found that “pointing and calling” reduced mistakes by almost 85% for simple tasks, resulting in only 0.38 errors per 100 tasks performed.
Meditation is also a repetitive task, but it involves internal focus rather than external demands. If a train conductor forgets to unlock the doors, passengers will quickly remind them. But if your mind drifts to thoughts about work during meditation, it can wander a long way before you catch yourself and refocus.
In meditation, we don’t typically talk about “errors,” but distractions can be quite frequent — possibly 40 to 80 percent of the time for many practitioners. Imagine reducing distractions to only 0.38 times per hundred breaths!
As someone who leads guided meditations, I’ve noticed my own practice improves when I’m guiding others. This is akin to doing shisa kanko without the pointing. When I’m alone, I sometimes talk myself through the meditation with simple phrases like “Poise… dignity… softening.” Each word triggers physical and emotional changes, helping me settle into the practice.
I use a mantra in my meditation: “Soft eyes… open field of inner attention.” Saying “soft eyes” helps me relax and think less, while “open field of inner attention” makes me aware of my whole body. I repeat these phrases whenever I notice my mind wandering.
This kind of inner speech keeps me anchored in the present moment rather than distracting me. It’s like guiding myself through meditation. The repetition helps because the words trigger specific responses.
I’ve recommended this technique to others, and they’ve found it helpful too. Outside of meditation, I sometimes wake up at night with racing thoughts. I use the phrase “Soft eyes, senses wide open,” similar to my meditation mantra but aimed at triggering openness and acceptance of my surroundings. This usually helps me fall back asleep quickly.
I suggest trying out some phrases as you go into and during meditation. You can use the ones I’ve mentioned or come up with your own. Give it a shot and see how it works for you!