Here’s a meditation tip you might find useful. I discovered it during a retreat a couple of weeks ago. On the first morning meditation of the day, my mind was extremely restless. I needed to calm down, but I suspected that the more I tried to control my thoughts, the more chaotic they would become. In Buddhism, we sometimes describe this challenge as “catching a feather on a fan” – more effort means more disturbance, while gentle and delicate effort can be more effective.
As I focused on my body relaxing with each out-breath, I heard three words in my mind: “Release,” “Rest,” and “Reveal.” Each word had a distinct impact.
“Release” made me focus on the natural relaxation that occurs with every exhale. This helped my body relax more deeply.
“Rest” encouraged my mind to let go, allowing it to settle into a state of ease, non-striving, kindness, and acceptance.
“Reveal” opened me up to whatever I was experiencing in that moment, whether it was in my mind or body. This created a balance of being receptive and actively observant.
These three words, repeated with each out-breath, served as gentle reminders to let go physically, to rest mentally, and to be mindful of the present. Almost immediately, my thoughts began to slow down. Soon, I didn’t need to actually “hear” the words in my mind; I could simply let my thoughts be silent. My thoughts had mostly disappeared, but I was still able to relax, rest, and be open to my experiences with each breath out. If my thoughts started to reappear, I could bring the words back as needed.
Feel free to try this technique yourself, and adapt it as necessary. See what works for you and what doesn’t. Meditation is adaptable and can be tailored to your own experiences.
These are the lessons the out-breath teaches: releasing what is unhelpful, resting in calmness, and revealing the richness of our simple experiences. I’ve been struggling with insomnia for a while, and I plan to remember these words tonight!