We’ve all heard about the numerous benefits of meditation—better sleep, reduced stress, increased feelings of connection, inner peace, greater joy, and improved relationships. But how do we actually achieve these benefits?
Many of us have been told that meditation is about clearing the mind or reaching a state of emptiness. When we take a closer look at our thoughts, we often notice they are either about the past or the future—regret over something that has already happened or worry about what’s to come. This is why meditation can be so beneficial: it helps us break free from these cycles of anxiety and depression. Anxiety often stems from fear-based thoughts about the future, while depression typically involves rumination over past events.
You may have tried meditating, perhaps sitting cross-legged in a slightly uncomfortable position, trying to empty your mind—and then wondering why everyone else seems to find it easy while you struggle. Frustration sets in, and you may feel like there’s something wrong with you, especially when the promised benefits seem elusive.
You’re not alone—many people have experienced this frustration.
The main problem when you read about meditation is the way people are talking about it and how to do it. They say empty your mind! So you sit there and then you diligently start thinking about how you are going to have an empty mind. In other words, you are using the mind to reach empty mind. How can that work? Its more than likely that you sit there for a while trying so hard to empty your mind yet it gets more and more frustrating as the thoughts keep coming and your body gets more and more uncomfortable so now you are thinking about your aches and pains. Let’s face it, we all have busy minds and it’s no surprise then that many give up at this point.
And, if you are one of those people that can get to that elusive empty mind, or have wonderful psychic visions, how do you know you haven’t entered a freeze state or disassociated from your body. One clear sign might be if you have been meditating for years and you don’t feel more grounded or connected to yourself.
So, what is meditation, really?
Meditation is simply awareness in the present moment. And one of the easiest ways to access this awareness is by connecting with our physical senses. When we focus on sensation—whether it’s the feeling of your breath or the texture of your skin—we ground ourselves in the present. In that moment of awareness, we’re not thinking. We’re feeling. We’re tuning into what our body is experiencing, ignoring our thoughts in favor of the immediate sensations. When we practice this, we’re meditating.
Let me guide you through a simple exercise. Take a moment and focus on the palms of your hands. Here’s the key: Let go of any expectation or need for an outcome. If you approach this exercise with a goal, you’re stepping into the future, and that’s not the point. Just feel into your hands as they are right now—without judgment, without expectation. What do you feel? Maybe warmth, coolness, pressure, or even nothing at all.
If you feel nothing, that’s perfect. That’s your experience. So, instead of wondering what “nothing” feels like, allow yourself to feel it. If sensations emerge—tingling, warmth, pressure—simply notice them. If you’re looking for something specific, you’re not in the present. If you’re “looking” for a sensation, you’re still operating in the future, not fully embracing the here and now. Just let your awareness drift over your body and feel whatever comes up. Let go of the need for anything to happen.
You might practice this for 10 minutes or so. Afterward, notice how you feel. You’ve been meditating in the truest sense—present with each moment, tuning into sensation rather than thought.
At first, your mind will likely jump in and try to distract you. This is completely natural—the mind’s job is to protect you, and it tends to avoid uncomfortable feelings. This constant mental chatter is why so many people find it difficult to meditate. But with practice, you’ll notice that these distractions gradually fade as you learn to hold space for your experience.
Over time, or perhaps even right away, as you continue to focus on your sensations, you may begin to feel more aware of your subtle energy body. You might notice tension in certain areas, or even experience blissful sensations. The key is to feel everything—whatever arises—without judgment. Allow yourself to be with whatever is there, exactly as it is. And always, always listen to what feels right for you.
Don’t follow anyone else’s “rules” just because they say so. If you feel discomfort, it’s okay to pause or adjust. Your body is your guide—meditation is about attuning to your experience, not anyone else’s.
This practice of tuning into the body and being present in the moment is also known as embodiment. It’s a powerful practice for healing, especially for releasing emotional or physical trauma. By reconnecting with our body, we can process stored emotions and experiences that may have been neglected or repressed.
Embodiment is a life-changing practice—and it can heal not only the mind, but also the body and spirit.
