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Join me as I explore the different aspects of self-improvement across the fascinating realms of the mind, body and spirit.

Dean Hardware

Dean Hardware

Knowledge Seeker. Experimenter. Projector.
Warrior Of Light.

Meditation (Practising mindfulness, not mindFILLness)

Are you in control of your mind?

Or does your mind control you?

Can you be alone with that little voice in your head and not spiral into a frantic whirlwind of thoughts?

When was the last time you actually sat down and allowed yourself to think?

Without being consumed by some form of instant gratification or escapism.

If you haven’t realised it yet, being a human is absolutely fascinating.

You are pure consciousness in physical form.

You are not a physical body that has a spirit inside of it.

You are pure spirit housed in a perfectly assembled meat vehicle.

Experiencing everything that the third dimension has to offer. 

Order or Chaos?

If you’re stressed, anxious or depressed.

You need to practise meditation.

Your mind and body are trying to tell you something. You’re just not listening properly.

If your mind is like a monkey.

Chaotic and bouncing around all over the place in the absence of a mind-numbing distraction.

You need to practise meditation.

Running away from your mind and filling it with nonsense is a recipe for disaster.

Face it head on. It’s so rewarding.

“This is how magic is done. By hurling yourself into the abyss and discovering it’s a feather bed.” – Terence McKenna

Your mind is your friend.

It is the most powerful tool you have access to.

If it isn’t working in your favour, it’s because you’ve been neglecting it.

What is meditation?

Meditation is the art of attention. 

It is the art of understanding yourself.

It is the act of coming to your senses.

It is simply observing consciousness.

When you hear the word meditation you probably have an image of someone sitting in the lotus position saying “Ommm”, right?

While this is a very beneficial way to practise meditation (if you are flexible enough to sit cross-legged).

Meditation can be practised in many ways:

• Sitting or laying
• Walking
• Yoga
• Playing sport
• Painting etc

Meditation is less, rather than more.

It is the removal of distraction and completely coming to your senses.

Meditation is mindfulness. 

The opposite to what most modern humans practise on a daily basis, which is mindFILLness.

(The act of constantly filling your mind with distraction and never allowing yourself a moment to think)

Meditation is the act of observing consciousness in its raw form from a non-judgemental viewpoint.

Simply put, consciousness is the awareness of internal and external existence.

How often do you find yourself doing something but you’re on complete autopilot?

Doing one thing with your hands but another thing with your mind?

The world around you is constantly chipping away at your attention span.

Constantly taking you away from the real world and the real you.

The magic rectangle that you have in your hand being the biggest culprit.

You need to develop your ability to pay attention.

Because when you come to your senses.

You are you, in the here and now.

If you are constantly indulging in escapism through:

• Social media
• Netflix
• Weed
• Alcohol
• Music
• Gaming etc

You’re never giving your mind the space it needs to think properly.

Practice mindfulness, not mindFILLness.

Meditation Practices

If your mind is a mess when it’s not distracted or subdued with a substance, you will find it hard to sit and meditate to begin with.

This is part of the process.

So to make it easier, it’s a good idea to start with a structured practice. 

Following along to a guided meditation on YouTube is a great place to start.

Try this Alan Watts guided meditation – (17) Alan Watts – Guided Meditation (Awakening The Mind) – YouTube

Alan Watts is a wise man. He changed my perspective on a lot of things and his guided meditation helped me massively when I was getting started. 

Here’s 3 other forms of meditation for you to try:

• Breath-focused meditation
• Mental noting
• Visualisation

Breath-Focused Meditation

Focusing on the act of breathing is a staple in the world of meditation.

Your mind will wander. It’s completely normal.

When you notice that you are lost in thought, simply bring your attention back to your breath.

Repeat this process as often as necessary.

1. Sit or lay down in a comfortable position, in a place where you won’t be disturbed.
2. Breathe as you normally would, without influencing the tempo or depth. Do this for six breaths (1x inhalation + 1x exhalation = 1 breath)
3. Elongate each breath until your lungs are comfortably full when inhaling and comfortably empty when exhaling.
4. Focus on the feeling of your abdomen and your chest as they rise and fall.
5. When you reach the top of your inhalation, don’t force the air out of your lungs. Allow it to fall out at its own pace.

Tips:

• When you breathe in, ensure that your abdomen expands first and then allow your chest to follow
• There is no right or wrong pace, just aim for slow and steady breathing. You will find your own natural rhythm 
• If you find it easier, you can say “rising” and “falling” in your mind

The Method Of Mental Noting

Mental noting is performed by repeatedly making a mental note of the primary object in your physical and mental experience.

You simply make a mental note of the sense door your attention is focused on, for example;

When you hear something you mentally note “hearing”, “hearing”, “hearing”;

When you think about something you mentally note “thinking”, “thinking”, “thinking” and so on for the other senses.

You shouldn’t analyse what is being observed, just make a mental note of what comes up.

1. Sit or lay down in a comfortable position, in a spot where you will not be disturbed.
2. Breathe as you normally would, without influencing the tempo or depth. Do this for six breaths (1x inhalation + 1x exhalation = 1 breath).
3. Come to your senses. Pay attention to the sense door that presents itself and label it correctly (e.g. “hearing”, “thinking”, “smelling”, “touching”, “seeing”, “tasting”.)
4. Once you are performing this effortlessly, drop the mental noting and continue to notice what sense door you are at with moment-to-moment awareness. Come back to the noting if necessary.

Tips:

• Try not to fixate on one sense door and do not worry if you seem to be hopping around all of the six sense doors.
• Practising this method somewhere in nature is a very enjoyable experience.
• This can also be completed during daily activities

Visualisation

Visualisation meditation is a practice designed to achieve any state of mind you desire e.g.  relaxed, motivated, happy etc. 

This type of meditation involves creating thoughts and images within your mind that have a powerful effect on your physical and mental state. 

1. Sit or lay down in a comfortable position, in a spot where you will not be disturbed.
2. Allow yourself to breathe as you normally would, without influencing the tempo or depth. Do this for six breaths.
3. Create a mental picture of the place or situation you want to be in. Paint the picture with as much detail as possible, focusing on what you can see, hear, smell, taste and touch. Allow yourself to feel exactly as you would if you were there in the physical world.
4. You can be as creative as you like with this process. If you want to relax, walk along the beach and listen to the sound of the waves crashing, then that’s all you need to imagine.

Tips:

• Playing sounds in the background can aid the experience. E.g. sound of waves crashing
• Be creative. Imagine any scenario you want
• Picture your goals coming true and what it would feel like

The Closer

There are many techniques that you can use to aid your meditation sessions.

What works for you might not work for someone else.

Just remember that your mind is the head of your temple.

It’s where everything comes from.

Take the time to sit down and observe what is happening in your consciousness.

Because it’s just you in there.

Your job is to make it an enjoyable place to be.

With energy,

DH

Improve Your Health.

Expand Your Mind.

Raise Your Vibration.

If I can help you see your life and the world around you in a unique and interesting way as we progress along the path of betterment together, I’ll be a happy man. 

Join me as I explore the different aspects of self-improvement across the fascinating realms of the mind, body and spirit.

If I can help you see your life and the world around you in an unique and interesting way as we progress along the path of betterment together, I’ll  be a happy man.