Many people find it easier to meditate with guided meditations rather than doing it alone, and that’s understandable. Having a guide provides us with an external voice, bringing expertise that we might not have yet. This guide’s voice also helps to break up our distracted thoughts. Without these interruptions, we’d likely stay distracted much longer since much of our distraction involves inner dialogue.
There’s a notable difference between our distracting inner voices and the helpful outer voice of a meditation teacher. But what if we could make our inner voices more supportive and less distracting? I want to introduce you to the Japanese practice of “shisa kanko,” which translates to “pointing and calling.” Although it’s not a meditation technique, it emerged in noisy, distracting workplaces to help reduce errors and increase mindfulness, especially during repetitive tasks.
For over a century, Japanese railway workers, like train conductors, have used shisa kanko. As they approach a station, they talk through the procedure, pointing at and naming things out loud as a mental checklist. This technique has proven to be highly effective; a 1994 study found it reduced errors by almost 85% during simple tasks. Imagine if we could apply a similar method to meditation, which is also repetitive but lacks the immediate, objective feedback of tasks like operating a train. In meditation, our minds can drift far before we notice.
Typically, we don’t quantify “errors” in meditation, but distractions can be high—ranging from 40 to 80% for an average meditator. If only we could reduce distractions to 0.38 times per hundred breaths! Throughout my experience leading guided meditations, I’ve noticed that I tend to meditate more effectively while guiding others, which is akin to practicing shisa kanko (minus the pointing). By guiding others, I’m also guiding myself.
When meditating alone, I sometimes offer myself self-guidance. For example, I might internally say, “Poise… dignity… softening.” These words trigger a series of physical and emotional adjustments, like straightening my posture or releasing tension. I also use a small mantra, “Soft eyes… open field of inner attention.” This helps me relax and focus on my whole body, which I repeat anytime I notice my mind wandering.
This type of inner speech can deepen your meditation experience instead of distracting from it. It can guide you into and through a session, having a strong impact with repeated practice. I’ve recommended this technique to others, and they’ve found it helpful too.
I’ve also used this method outside meditation. Sometimes, when I wake up in the middle of the night with a racing mind, I repeat, “Soft eyes, senses wide open,” similar to my meditation phrase. This helps me focus on external and internal awareness, usually resulting in falling back asleep quickly.
I encourage you to try finding phrases that help you in and out of meditation. Maybe the phrases I’ve shared will work for you, or perhaps you’ll create your own. Give it a try and see how it works for you.
I often struggle to fall back asleep when my mind races at night. Meditation sometimes helps, but not always. The effectiveness can vary based on underlying emotional turbulence. For example, after a distressing online conversation, I found myself more restless. During such times, my meditation and mindfulness practices help manage my thoughts, even if they don’t always put me back to sleep.
At 4 AM this morning, I focused on the “transparency” of my feelings, observing them without clinging to any thoughts. This made my discomfort weaker, and I started feeling joy. However, my partner’s alarm and our dog woke me up before I could get a second round of sleep.
If you wake up with restless thoughts, consider getting out of bed and making a cup of tea. This can disrupt your racing mind and help you fall back asleep more easily. I used to make decaf coffee but then got too stimulated by turning on the computer. Try it out and see what works best for you.