Most people try to meditate and go straight into mindful observation without any context for their practice.

This can be a mistake when they have little experience or a reliable way of transitioning into practice.

Such an approach often leads to frustration and can deter people from continuing their practice. Without a clear understanding and a structured foundation, the complexities of meditation become overwhelming.

This is why reminding yourself of some core ideas is important to maintaining a sense of direction.

Here are some core concepts, and I’ve included something you can repeat to yourself before meditation so you don’t lose your direction — think of it as a north star:

Pat yourself on the back.

Recognising the achievement of simply being seated for meditation is essential.

It acknowledges your effort to overcome initial resistance, which is often the hardest part of starting any new habit. This self-recognition boosts your confidence and makes you feel better about committing to the practice.

Celebrating small victories creates a positive feedback loop, making it more likely that you’ll continue with your meditation practice.

Self-appreciation also builds a compassionate attitude toward yourself, which is important for maintaining a positive state of mind in your practice.

Channel your gratitude.

You’ve won half the battle if you’ve made it to the cushion.

Many people don’t have the opportunity to practice due to health issues, family and work commitments. The list goes on.

If you’ve made it this far, you’re already ahead of 99% of people, and that’s something to feel good about.

Express your gratitude just for having the opportunity to sit down and practice. It shifts your focus from what you lack to what you have.

This can make the practice more enjoyable and fulfilling, increasing the likelihood that you will continue with it. Gratitude helps to calm the mind and open the heart, making it easier to enter a meditative state.

Remember your purpose.

It might seem obvious, but we can frequently get so lost during meditation that we completely forget what we’re doing.

Reminding ourselves of why we’re here helps to focus our intentions.

For example, teachers may meditate to become more patient, understanding, calm, and grounded in their jobs.

This mindfulness practice can increase job satisfaction and better relationships with students and colleagues.

Reminding yourself of these motivations reinforces your commitment to the practice and its benefits. This clarity of purpose enhances the effectiveness of your meditation sessions.

It integrates the positive outcomes into your daily life, making you more resilient and centred in your professional and personal interactions.

It's not easy, but it is worth it.

Set realistic expectations and accept that it will be difficult at times. Acknowledging the challenges helps you stay patient and compassionate with yourself, reducing frustration and discouragement.

By accepting that the process may be difficult, you prepare yourself mentally for the effort required, making it easier to stay committed.

This understanding also enhances the satisfaction and sense of accomplishment when you experience the benefits of meditation.

Set your intentions.

Setting your intentions carefully is equally crucial; it provides a sense of direction and purpose for your meditation session, preventing you from feeling lost or aimless.

You have one job: to remain focused on the meditation object. When your mind wanders, gently but firmly redirect your attention back without getting frustrated.

Treat the realisation of mind wandering as a positive moment rather than a negative one. It’s a good thing you noticed it.

The more we practice this, the stronger our ‘remembering’ muscle becomes, which we call metacognitive introspective awareness.

This awareness helps us become more objectively aware of our thoughts and feelings over time.

Roll with it: a mindful approach.

The ‘roll with it’ approach is a practical method to manage feelings of being frantic during meditation. It is structured around four key steps:

Relax: Begin by taking a deep breath and allowing your body to relax. This helps to alleviate immediate tension and prepares you to observe your thoughts more calmly.

Observe: Without judgment, observe your thoughts and feelings. Acknowledge them as they are without trying to change or resist them.

Look for the joy: Find small moments of joy or calm within your meditation. These could be the sensation of your breath, a fleeting moment of peace, or simply not being at work.

Let it pass: Allow your thoughts and feelings to pass naturally. Understand that they are temporary and will eventually fade away.

Bringing it all together.

Here’s a simple way to connect it all: repeat it to yourself at the beginning of every meditation.

This is an example of what you might say to align your mind before meditation, but you can feel free to change any part to suit your values, goals, and beliefs:

It’s an achievement to be sat here.

The opportunity to practice is a blessing.

I’m training in concentration and mindfulness so I can cultivate the patience, compassion, and understanding to make better, more informed decisions.

Better decisions lead to better outcomes, and better outcomes lead to a better quality of life for myself and those around me.

It’s not easy, but it is worth it, which is why I need to carefully set my intentions to remain focused on the meditation object.

If you need help memorising this, print it out and leave it next to your meditation space. There’s no harm in that.

Over time, you’ll eventually feel it start to become a habit that you say, repeat this internally as you sit down for meditation.

Enough for today.