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One of the great tools that I learned and still use sometimes to help me meditate is a concept that I like to call "The Magick Mirror Effect". I personally had problems "quieting my mind" to "focus" on meditating because my logical mind would quickly jump up and start analyzing whatever I was trying to do. For those people who also have active analytical minds, this exercise will help a lot. I should also mention that this technique is particularly effective with guided meditations. It works by using disassociation. For example, you are listening to a guided meditation that says, "As you walk down the hallway you see several pictures on the wall..." and you find you are distracted by figuring out what size pictures they are and what kind and color of frames they have and wondering "what are you doing in a hallway, anyways?", then you should make the first picture should rather be a larger sized mirror. Relax and look at yourself in the mirror. See that person in the mirror and now raise you perspective back away (like a camera zooming out) and you can watch yourself continue the rest of the guided meditation. Then when the meditation is finished, drift back into your body to feel what you just watched yourself experience. Do this before you come out of your meditation. This is important because it will aclimate you to jumping back into that character to experience it from a first person perspective, as opposed to a third person perspective. Once you get used to this you may be able disassociate your self and then jump back into that character as soon as you are back to a smooth progression.
From a personal perspective, I have seen different variations of this technique used for many different things, including rituals, self pep-talks, etc. I still use this regularly when I get distracted with guided meditations and usually only have to do this for about a minute or so before I jump back into the character experiencing the meditation. This helps refocus the overactive part of my mind to become challenged and taken up with making the entire scene some together. Once that part has calmed down, then I jump right back in to experience from the first person perspective. |
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