Calm the Inner Clutter of Your Mind

By Gary R. McClain, Ph.D.

Meditation and mindfulness. What do these words conjure up for you? Most likely, something like this: a blissed-out image of someone -- certainly not you -- sitting on the floor, legs pretzel-ized into a lotus position, a mind filled with tranquil scenes, an attitude of perfect oneness with the universe.

Well, you're right. And wrong.

There is nothing mysterious about meditation and mindfulness. Meditation doesn't mean going off into another world. According to Zen philosophy, meditation is a process of being fully aware of thoughts and feelings. Mindfulness is what we practice during meditation.

You're probably asking: Don't we have to get out of our minds, or at least away from the jumble of thoughts and feelings that we all carry with us, if we are going to have any peace?

Actually, the benefit of meditation and mindfulness is to learn to be with -- not to avoid -- what goes on inside our minds as well as what goes on around us. It's over-attachment that can leave us feeling depressed and anxious, worrying for hours and days about events we can't control. Dwelling on one emotional slight when we are surrounded by people who love and respect us. Obsessing about something we think we have to have when our lives are already filled with abundance.

Practicing meditation and mindfulness is a means of recognizing and calming the inner clutter in your mind -- fear, anger, jealousy -- so that you can participate more fully in life, with compassion and understanding. In a word: enlightenment. Here's how to get started:

Start Slowly
Set aside a few minutes twice a day -- in the morning and again in the evening -- to get your meditation practice underway. Remember, your mind is a muscle. Build it slowly.

Assume Your Position
The traditional lotus position -- sitting cross-legged on the floor, feet on top of thighs, with a straight back and arms at your side -- is the traditional Zen meditation position. But you can also sit in a chair if you aren't able to manage the floor.

Watch Your Breath -- Literally
Breathing through your nose, start by simply watching your breath. Soon you'll notice yourself breathing more slowly, calmly and deeply. Count your breaths from one to 10. Then backward. Then start again.

Don't Fight Your Noisy Mind
Our minds never stop their activity. Soon, you'll get a mental image of one of your kids squealing the tires of your car while backing out of the driveway. Followed by a rush of annoyance. And then a flashing number: the deadline on that half-written report. And then ... you could swear you smell pizza.

Instead of running for your cell phone, use mindfulness. Say to yourself: I seem to be worried about what's happening with that car again. One (breath in, breath out). Two. Yes, that does annoy me. Three (in, out). Four. I'll carve out time for that report later this afternoon. Five (in, out). Six. Oh yeah. And dinner. You may find it useful to focus on a pleasant scene to help you reduce the clutter in your mind. A beach. A waterfall. A cloud. Give it a try. But if you get the urge to call your travel agent, accept your desire for a vacation, inhale, exhale and let your mind move on.

When Boredom Sets In
Along the way, you'll get the urge to shift your weight. Or you'll feel an itch. Your mind goes "bang-bang" for something to do. Like the other noise in your mind, boredom is just another thought. Name it, acknowledge it and keep it at arm's length. After all, meditation and mindfulness are a discipline.

Wake Up!
Practice mindfulness when you're just sitting at your desk, in the kitchen, while driving. And while you're active: walking, washing the dishes, raking the lawn. Along with the sensations of moving, focus on what you see, hear, feel and smell. The ultimate goal of Zen is to be in a state of perpetual meditation -- totally aware, totally mindful and fully immersed in the present moment.

As you broaden your awareness, you'll find that there is more to you and to the world than you ever imagined. You may even feel as if you've been sleepwalking. Isn't life great?

Gary R. McClain, Ph.D. is a coach and author with a practice in New York City, where he works with clients on life/career transitions and self-defeating behavior. His books include The Complete Idiot's Guide to Breaking Bad Habits (Alpha, 2000), written with Suzanne LeVert. To learn more, visit www.garymcclain.com