Meditation Made Easy - Busting Meditation Myths! | 'Manifesting in the Real World' Episode Four
How often do you want to just do nothing?
And by do nothing, usually you mean, you want to just chill, watch a TV show or play a video game. You want to zone out from the world and simply have fun, without feeling the need to be productive.
Because here’s the thing – most of us want to be as productive as possible. We’re always saying how there’s not enough time in the day. When you ask someone how they are, the most common responses include some form of “I’m so busy!”
When we do take the time to just chill out and “do nothing”, i.e. do nothing productive, for any measure of time – we can very easily slip into guilt and stress. Or we can try to multitask, to find a balance between productive and chill. We can overwhelm ourselves when we do return to the world of never-ending to-do lists and wonder if binge watching Netflix was really worth scrambling to catch up on tasks afterwards.
We all need the downtime. We all need to have fun for no other reason than enjoyment. We all need to figure out our own balance and do what works best for us.
Yet as easily as we can hit play on Netflix, we can just as easily get into the habit of truly doing nothing. Mediation is the holy grail of what it means to “do nothing”.
It requires no effort to sit and be still, to focus on breathing in and out, to let thoughts and emotions pass by without following them, to let the world completely fall away.
In theory, meditation is effortless and simple. In practice however, it can be difficult. And so as beneficial as meditation is, we choose Netflix instead.
Today, I want to bust 4 myths that might hold you back from trying it, and all the tips and tricks I’ve picked up that have really helped me make meditation a daily habit! Your mind, body and spirit will thank you for choosing to meditate. You might even find more time to chill as a result – so don’t worry, Netflix will wait.
This is ‘Manifesting in the Real World’ Episode 4.
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Hey everyone! Welcome back, or if you’re here for the first time, nice to meet you! My name is Ebonie and this blog (and the YouTube channel) is here to help you reconnect to your intuition, so you can manifest your most magical life, in the real world!
So, meditation. Where do you even start when talking about meditation?
I could sit here and tell you all about the studies that prove the effectiveness of meditation. Suffice it to say, there are so many studies to prove that it can really help, in so many ways. But there are many videos and articles about those studies already, and I’ll include links to tonnes of resources and recommendations at the end of this blog if you want to learn more about the science and theory behind meditation.
This blog, and this series in general, is about keeping things real. So, let’s take a grounded look at why you should meditate.
We’re going to bust some meditation myths today! I’ll also give you as many tips as I know currently, to help you start practicing meditation today. By the end of this video, I hope you’ll be so excited to make meditation a habit!
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Myth #1. You need total silence.
This is so far from true! I’ve meditated to the sounds of a busy Mexican street waking up in the morning. Cars tooting, neighbours yelling ‘Hola!’ to one another, kids laughing on their way to school, and a friendly jingle, that sounded like an old mobile ringtone, playing from the speakers of a gas supply service car (which we’d hear at least 20 times a day I swear). I’ve meditated to the muffled sounds of a TV playing in the next room, while my cat loudly snores and someone down the road mows their lawn.
Having sounds to focus on, to distract you from your thoughts, can actually be helpful! Though if your environment is too noisy, there are a few things you can try that might help you get into the meditation zone – without the need for total silence.
You can use headphones or decent speakers to introduce sounds to your meditation, including the following:
Meditation Music
Essentially this is just any calm, peaceful, beautiful music.
There are so many options for music to meditate to – a quick YouTube search and you’ll find so many tracks with millions of views! There’s seriously something for everyone, and some of them are really nice to play in the background while going to sleep, reading or writing. I’ll link my favourites in the Resources and Recommendations section below.
A word of warning though – meditation music can backfire if it’s too relaxing and you’re still waking up. Trust me, I’ve fallen asleep again many times while meditating, and the chances of that happening are about 80% higher if there’s calm music playing. So I’d suggest meditating to calm music at the end of your day, or anytime you’re feeling really stressed out and need to take a 10 minute chill meditation session.
Guided Meditations
Guided meditations are fantastic if you’re a beginner especially, and they’re a good way to wake up first thing in the morning. There are even apps that you can try, such as Headspace! I love the meditations from the Luna Community Patreon, by Ella Grace Denton. They are so beautiful!
Sometimes I find guided meditations a little distracting though. It just depends on what I feel like, and how much time I have!
I’ll share some of my faves in the Resources and Recommendations section below, too.
Soundscapes
Sounds of the ocean, rainforest etc. either in real life or recorded.
A wonderful place to meditate is outside. My all time favourite place to meditate is the beach! Though sitting in a garden is really lovely too. If you can’t get outside though, you can search for soundscapes to listen to – the sounds of the rainforest, the ocean, etc.
As a bonus, soundscapes are a good way to practice visualisation as well! Picture the ocean as you listen to the sound of waves. Imagine the sun on your skin, the sand beneath you… If you want to relax, this is a great practice in general!
Natural sounds around you
Listen to whatever sounds are in your environment, and don’t let them bug you or distract you too much. Just let the sounds come and go as you meditate. Don’t emphasise any sounds in particular, don’t give them any weight or importance. They are simply there, existing outside of your meditation experience.
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Total silence is nearly impossible to find in everyday life. If you want a little quiet, you can wear headphones to block out some of the noise around you. Headphones are really helpful if you’re listening to a guided meditation, music or a soundscape of any kind.
My suggestion: Experiment with different background noises, music and guided meditations. Mix it up!
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Myth #2. You need to empty your mind of all thoughts.
This is the biggest myth of all time, and the reason why so many people don’t try meditating, or quickly give up.
Aim to quiet the mind, not to silence it completely.
The key is to allow thoughts to come… and most importantly, to let them go. I once heard this metaphor which really helped me with this concept. Imagine you’re standing at a train station, watching the trains come and go. You don’t have to climb aboard each train that arrives and see where it takes you – you can simply watch them arrive and leave, while you remain standing on the platform, simply watching.
Imagine those trains are your thoughts. You don’t have to follow each thought that comes to you. If you do follow a thought, it will lead to another, then another… Just as one train will take you elsewhere, or connect to another station, and another train.
So, when you’re meditating and a thought arises, shift your focus. Return to your breath or repeat your mantra (more on mantras soon). Don’t follow the thought to see where it goes. For example, you’re meditating and the thought, “I need to do the dishes” comes to mind. You have a choice: you can let this thought pass, or you can follow it. “I need to do the dishes,” can lead to “I should also clean the oven…” Suddenly before you know it, you’re thinking about what you’re going to make for dinner.
I highly recommend reading ‘The Untethered Soul: The Journey Beyond Yourself’ by Michael A. Singer. This book explains this idea so beautifully! Also ‘The Power of Now’ is fantastic. I’ll have heaps of suggestions that have helped me so much, linked at the end of this blog!
By all means, don’t worry if your mind wanders. Don’t worry if you do follow your thoughts, if you find yourself distracted and can’t just switch off your monkey mind. It can really be a chatterbox at times!
Having alone time with just your thoughts can be uncomfortable. Meditation can set the stage for your loudest inner critic, and all your worries, doubts and fears will often want to step up to the mic. Without the distractions of life around you, meditation can really force you to focus on your problems.
Thoughts will likely come no matter how ‘good’ at meditation you get. The goal is to ignore them as best you can. Don’t let them take over – and if you do, the second you realise, there are a few things you can focus on instead, including the following:
Focus on breathing in and out – try counting your breath if you like (breathe in for a count of 4, breathe out for a count of 4)
Listen. Whether it’s the sounds in your environment, the meditation music you’ve chosen, or a guided meditation.
Repeat a mantra. Choose a word or phrase that you can repeat during meditation as your mantra. This can be super helpful and as simple as repeating ‘Om’. Or you can use an affirmation, for example “I am calm”. Mantra is a Sanskrit term, with “man” meaning “mind” and “tra” meaning “release.” So, its purpose is to release your mind. It’s worth trying if you haven’t already!
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Myth #3. You need to sit still (and cross-legged on a cushion).
When we think of meditation, we think of sitting cross-legged on a cushion. But not necessarily! The meditative state of mind can be achieved while washing dishes, walking, lying or sitting in bed, in a chair or curled up on the couch.
It’s all about your state of mind, not the particular position of your body.
Now, that being said, there are some that would argue that how you sit, with your legs crossed, is for good reason. But if you’re just starting out, I believe that it’s more important to be comfortable and focus on the act of meditation first and foremost.
Meditation is a practice – over time, you will find what works best for you, and honestly, it very likely will be sitting cross-legged on a cushion. But if you’re more likely to meditate in bed first thing in the morning, do your meditation there. If you’re able to meditate easier while lying on the grass at the park, then find the time to do it as often as possible.
If you find yourself in the flow, zoned into a meditative state of mind while walking your dog or cleaning your desk, that’s fantastic too.
The more you practice meditation, the easier it will be to recognise and achieve this state while going about your regular day.
Before you know it, meditating will be such an ingrained part of your life. This doesn’t mean it will be easy, or even a totally relaxing experience, every time – like any practice, some sessions are better than others. Give it time though, and practice consistently, and meditation will not only become a habit – you’ll gain so much solace, peace and clarity from it.
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Myth #4. You need a perfect set-up & lots of time.
10 minutes a day. That’s my starting point recommendation. Just 10 minutes. Simply wake up 10 minutes earlier! You can do that right?
As I mentioned in the last point, you don’t need a beautiful space in your house, with a comfy cushion to sit on. You don’t need a breathtaking view, or the perfect sunrise warming your skin. Obviously, that’s all very lovely, but it’s not necessary to successfully meditate.
You can meditate almost anywhere, any time. Not while driving or when you need to focus on your surroundings… But any chance you get, try meditating. Even if it’s just for five minutes. Even if it’s in the middle of a stressful situation and you simply take a handful of deep breaths. Even if you have to excuse yourself from company and meditate in the bathroom for two minutes.
As with any habit that you want to build – it takes consistency and repetition to build a meditation practice that works for you, that you can rely on.
Also just like any habit, remember that some days are better than others.
Some days, you’ll fall easily into the quiet, beautiful sanctuary of meditation. Other days, you’ll sit there for 10 minutes and all you can think about is that one conversation you had with a friend last week. Or what you’re going to make for dinner.
Meditation is a practice, like photography. Some days I feel less excited to pick up the camera than other days, but as soon as I start taking photos, I absolutely love it. If the photos aren’t exactly what I wanted to capture, at least I’ve tried, and I’ve learned from the experience. I’ve still benefited, no matter what.
With meditation, even the most challenging of sessions will benefit you in some way. No matter where you mediate, what time of day, the environment that you’re in, what’s going on in your life… No matter what, meditation will benefit you, every single time.
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I know what I just ran through is a whole lot of meditation information, yet there’s so much more I could talk about! So, if you have any questions, please do leave them below and I’ll do my best to reply!
Also don’t forget to check out the Resources and Recommendations listed below, at the end of this page. There you’ll find suggestions for videos to watch, plus my favourite guided meditations, music that you can listen to, and books that I love. I hope that this section is helpful for you!
Just to quickly recap the points made today: you don’t need total silence, you don’t need to completely empty your mind of all thoughts, you don’t necessarily need to sit still, and you definitely don’t need a perfect set up or lots of time to meditate.
As I said earlier, the key goal of meditation is to tune into your intuition, your higher self. Experiment with different methods and figure out what works best for you. Don’t overwhelm yourself with the bigger meditation goals, as much as you may be striving to reach them and getting closer to them with every meditation session. By ‘bigger meditation goals’ I mean the concept of enlightenment and connecting with spirit, depending on what you believe in.
The first goal is to learn how to become the watcher of your thoughts and let them go, instead of following them and letting them take over.
As long as you’re comfortable, breathing deeply in and out, and focused on connecting to your intuition, your higher self that is truly you, not your ego – then you are doing meditation right. That’s all it takes to get started. Don’t overcomplicate it, enjoy the process, and with time and practice, you’ll find those beautiful moments, pockets of utter silence, where you are so connected and at peace.
Start spending 10 minutes a day meditating, make it a habit, and you’ll experience all the benefits for yourself.
Ideas will flow to you. Sparks of inspiration will ignite. You’ll gain clarity and greater focus on what is most important. You’ll have a moment to yourself, free from the to-lists, free from words, free from judgement, free from your doubts and fears. Dare I say that meditation is better than Netflix?
Allow yourself to simply be. To actually do nothing. No multi-tasking, everything and everyone can wait – checking social media, replying to emails, Netflix and chill, the world can wait. It will wait for you. It will all still be there in 10 minutes.
But you’ll be changed. You’ll be refreshed. Your mind will be clearer, and better able to take on the ongoing tasks that the world throws at you.
We can definitely go far deeper talking about Meditation, but that is a conversation for another time!
I hope you give Meditation a try for yourself, so that you can experience all the wonderful benefits that it can offer you!
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Now I’d love to hear from you! Comment below – are you going to try meditation? Please share your experiences with meditation below and share this video with anyone you feel that it might help too!
I really hope you enjoyed today’s video and found it helpful! If you haven’t already, I hope that you’ll consider subscribing to the YouTube channel, and be sure to ring the little bell to be notified when I post a new video, every Thursday at 2 pm!
Feel free to leave any questions below too — or find me on Instagram @eboniehyland. I’d love to see you over there! As I mentioned earlier, if you’d like to learn more check out the Resources and Recommendations linked below! I may have to create a separate page on this website just for resources and recommendations, that I can update over time… Let me know if you’d find that handy!
Thank you so much for being here today, it really means the absolute world to me to have your support!
So much love,
Ebonie xx
Resources and Recommendations
Books I Love:
✧ ‘The Untethered Soul’ by Michael A. Singer. Available from Amazon.
✧ ‘The Power of Now: A Guide to Spiritual Enlightenment’ by Eckhart Tolle. Available from Amazon.
✧ ‘Think Like a Monk: How to Train Your Mind for Peace and Purpose Everyday’ by Jay Shetty. Available from Amazon.
✧ ‘Siddhartha’ by Hesse Hermann. Available from Amazon.
Videos I Love:
✧ ‘Meditation For Beginners!’ by Russell Brand. On YouTube: https://youtu.be/b5qmbEt3Dyg
✧ ‘BEGINNER'S GUIDE TO MEDITATION » for a positive & productive day (part 1)’ by Pick Up Limes. On YouTube: https://youtu.be/KQOAVZew5l8
Guided Meditations:
✧ Headspace Meditation App. Available from the App Store and Google Play. Website: https://www.headspace.com/headspace-meditation-app
✧ Luna Community by Ella Grace Denton. On Patreon: https://www.patreon.com/LunaCommunity/
Meditation Music:
✧ ‘Soothing Meditation Music | 432Hz Healing Frequency | Miracle Tone Healing | Positive Aura Cleanse’ by Spirit Tribe Awakening. On YouTube: https://youtu.be/jGlC03fBZ2o
✧ ‘🦋THE BUTTERFLY EFFECT ⁂ Elevate your Vibration ⁂ Positive Aura Cleanse ⁂ 432Hz Music’ by Meditative Mind. On YouTube: https://youtu.be/gz-SCxj8rds
Soundscapes:
✧ ‘Rain Sound and Rainforest Animals Sound - Relaxing Sleep’ by 321 Relaxing - Meditation Relax Clips. On YouTube: https://youtu.be/8myYyMg1fFE
✧ ‘Beach Vacation Soundscape | 2 Hours of Waves, Seagulls, and Ocean Sounds’ by Ambient Relaxation. On YouTube: https://youtu.be/aV83BEnhILo
Articles & Studies on Meditation:
✧ Meditation: In Depth — National Center for Complementary and Integrative Health: https://www.nccih.nih.gov/health/meditation-in-depth
✧ ‘Scientific Rigor’ — Headspace: https://www.headspace.com/science
✧When Science Meets Mindfulness — The Harvard Gazette: https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
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