Mastering meditation: step 3 – expectations

I’m concluding my three-part blog series on meditation with some words of encouragement. Some people believe that meditation is exclusively reserved for the most spiritual, disciplined or mentally-focused among us. This is false, as by adopting meditation and mindfulness techniques you can manage negative thoughts relatively simply; promoting the inner peace which exists inside you.

Trying to meditate

It may be that you are reluctant to try to meditate, or that you have started only to give up quickly after a few frustrating sessions. Maybe you believe that you don’t know how to do it or that you are doing it incorrectly. Meditation is a learned skill. It does require practice and determination that will lead to improvement. If you are struggling with a busy mind and find it hard to switch off, start by trying it in combination with chanting or Qi training. The Qi energy you receive during both will allow you to quieten the mind and have a much more successful and enjoyable meditation.

Meditation does not mean a blank mind

Some class members explain that when they start to meditate they are easily distracted. They sit down and close their eyes, and all they can think about is their to-do list, their job or the day they’ve just completed. So they give up. It may be difficult to achieve a completely blank mind; however, this doesn’t mean you aren’t meditating. Part of meditation is to accept distractions as part of the experience. Clearing inherited energy patterns can significantly improve your meditation. Our mind is made up of the conscious and subconscious. The conscious mind is made up of all the thoughts, feelings and emotions from our life experiences, whereas the subconscious is made up of all the thoughts, feelings and emotions from our ancestors' lives.

Being in the moment

When we meditate we are trying to just be in the moment. Meditation allows us to be really present with ourselves. During meditation our attention is turned inward for a specific period of time, often by focusing on our own physical/mental experiences. Despite widely-believed myths, meditation is not a strict process. It does often have a planned start and end point, but it is actually simple to meditate, even for beginners.

Having no expectations

I encourage you to step away from thinking that something must be ‘achieved’. The most dramatic results will come from allowing things to naturally unfold. Release any expectations you may have about what meditation will or will not do for you. The simple act of observing your thoughts, rather than becoming embroiled in them, is a sufficient goal for your practice. Stay curious about what emerges without trying to analyse or judge. There are different approaches that you may wish to try and see what resonates for you: some people respond well to visualisation, some to mantra-based work and others to a physical or movement-based style of meditation.

Reflect on your session

I would like to end this blog series by encouraging you to celebrate the time that you have spent meditating. When you’re finished, no matter how long you have committed to, smile. Be grateful for this time that you gave to yourself. End your meditation respectfully. Be sure to slowly ease into the physical state. Take as long as you need to do this and instead of resuming your physical activities immediately, consider spending some time reflecting upon your session. You may also want to just spend a few minutes expressing gratitude for what you have and what you enjoy in your life.

Master Oh

Master Oh is a London-based energy healer and natural health practitioner with more than 25 years’ experience working with the original energy that creates life, which is Qi energy. Having himself suffered and overcome chronic issues at an early age, he has dedicated his life to sharing his healing method with the world.

He has opened Qi centres in Australia, America and Europe, and is constantly looking to help more people live free from physical, emotional and mental pain. Master Oh believes that by developing our innate good-hearted, generous and compassionate nature we can not only bring health and happiness into our lives, but also bring peace and harmony into our world.


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