Many people find guided meditations easier than meditating on their own, and it’s no surprise why. A guide provides an external voice, offering skills we may not yet possess. This guiding voice helps interrupt our distracted thoughts, reminding us of our meditation goals and preventing prolonged periods of distraction.
Our inner voices often lead us astray, but the teacher’s voice can keep us focused. Imagine if our inner voices could become more helpful, keeping us on track and minimizing distractions.
To explore this, let’s look at the Japanese practice of shisa kanko, which translates to “pointing and calling.” Although not a meditation technique, it was developed for noisy, distracting work environments to minimize errors. Shisa kanko helps people stay mindful during repetitive tasks. For example, Japanese railway workers have used this method for over a century. A train conductor will verbalize each step of the procedure, pointing at and naming items to ensure everything is checked. This verbal checklist acts as a mindfulness tool.
Shisa kanko has proven remarkably effective. A 1994 study found that it reduced errors by almost 85% during simple tasks, dropping mistakes to just 0.38 per 100 tasks.
Meditation, much like the tasks railway workers perform, is repetitive. However, it lacks the external checks and balances. If a conductor forgets to unlock the doors, passengers will quickly remind them. But in meditation, if your mind wanders, it may take a while before you realize it and refocus.
While we don’t measure errors in meditation, the distraction rate for most people could be very high. Imagine reducing distractions to just 0.38 per 100 breaths!
As someone who has led many guided meditations, I’ve noticed that my own practice becomes more effective when I’m leading others. It’s a bit like practicing shisa kanko without pointing. Guiding others helps guide myself.
When meditating alone, I sometimes offer myself a few words of guidance. Simple phrases like “Poise… dignity… softening” can trigger inner changes, both physically and emotionally. Words like “poise” and “dignity” prompt my body to straighten, my head to balance effortlessly, and my chest to open as I breathe. “Softening” helps release unnecessary tension.
I often use a mantra during meditation: “Soft eyes… open field of inner attention.” These words help me relax and broaden my awareness to include my entire body. If my mind starts to wander, I repeat the phrase to refocus.
This approach transforms inner dialogue into a tool that deepens my present-moment awareness rather than distracting me. It’s like self-guiding through meditation, and it’s highly effective, especially with repetition.
I’ve suggested this technique to others, and they’ve found it helpful too. You can use it outside of meditation as well. For instance, if you wake up in the middle of the night with a racing mind, you could try repeating calming phrases like “Soft eyes, senses wide open.”
This method is similar to what I use at the beginning of meditation, but it also triggers openness and acceptance of all senses, inner and outer. It helps me become aware of my surroundings and often leads to falling asleep quickly.
I recommend finding phrases that work for you during meditation. Maybe my suggestions will help, or perhaps you’ll come up with your own. Give it a try and see how it works for you!
Sometimes, despite these efforts, I still struggle to sleep. When emotional turbulence is high, mindfulness and self-compassion practices can help manage the restless thoughts, leading to a more restful night. Other times, I can slip back into sleep once dreaming begins.
For example, if I wake up early in the morning, I focus on the transparency of my feelings, observing them without grasping. This often weakens the uncomfortable sensations and brings a sense of joy, although external factors like alarms can disrupt this process.
I’ve found that getting out of bed and making a cup of tea helps disrupt early-morning anxieties. Afterward, I usually fall asleep more easily and wake up less fatigued.
This approach works for many, and some even prefer a cup of decaf coffee. However, it’s best to avoid stimulating activities like using the computer, which can hinder your ability to fall back asleep.