This is one of the biggest misconceptions about meditation: the idea that you have to \u2018clear your mind\u2019 or \u2018stop thinking\u2019. For someone with an analytical, hyperactive or highly intellectual mind, this instruction is a double whammy. It causes frustration and makes you feel as though you\u2019re \u2018doing it wrong\u2019.<\/p>\n\n\n\n
However, having a analytical mind is not a flaw when it comes to meditation; it is simply a different starting point. Your mind likes to analyse, categorise and understand. Rather than fighting against this tendency, the aim is to use it to your advantage.<\/p>\n\n\n\n
Here is a step-by-step guide to getting started \u2013 not by trying to silence your mind, but by learning to observe how it works.<\/p>\n\n\n\n
Rather than trying to stop the flow of your thoughts (which is physiologically impossible), you\u2019re going to change your approach: moving from the actor<\/strong> who thinks of the observer<\/strong> who watches as thoughts drift by.<\/p>\n\n\n\n 1. The initial finding:<\/strong>Step 1.<\/p>\n\n\n\n Make yourself comfortable. As soon as a thought pops into your head (for example: \"I need to forward this email\"<\/em>), do not try to force it to be deleted.<\/p>\n\n\n\n 2. Neutral labelling:<\/strong>Step 2.<\/p>\n\n\n\n Use a technique known as the noting<\/em> . Say a simple, factual phrase about what\u2019s happening. If you\u2019re planning your day, say to yourself \u2018Planning\u2019<\/em>. If you recall a memory: \u2018Memory\u2019<\/em>. If it is an analysis: \u2018Judgement\u2019<\/em>.<\/p>\n\n\n\n 3. Secondment:<\/strong>Step 3.<\/p>\n\n\n\n By putting a name to a thought, you create a distance. You are no longer in<\/em> the problem is that you notice your brain producing a thought.<\/p>\n\n\n\n 4. Returning to the anchor point:<\/strong>Step 4.<\/p>\n\n\n\n Gently bring your attention back to a specific physical sensation (your breath at the edges of your nostrils, the feel of your feet on the floor). Repeat this every time your mind wanders.<\/p>\n\n\n\n Analytical minds quickly get bored if the focus is too vague (such as \u2018calm\u2019). Your mind needs something to get its teeth into. Give it complex and specific targets:<\/p>\n\n\n\n To cut short the doubts raised by critical thinking (\u2018Does it work?\u2019, \u2018Why am I doing this?\u2019<\/em>), set clear and measurable rules.<\/p>\n\n\n\n The performance trap:<\/strong> The analytical mind often wants to \u2018win\u2019 or \u2018succeed\u2019 at meditation. In meditation, there is no such thing as failure. Being distracted and realising it, that\u2019s it<\/strong> meditation. Every time you return your attention to your breath, it\u2019s like a workout for your brain.<\/p>\n<\/blockquote>","protected":false},"excerpt":{"rendered":" C\u2019est l’un des plus grands malentendus sur la m\u00e9ditation : l’id\u00e9e qu’il faudrait \u00ab\u00a0faire le vide\u00a0\u00bb ou \u00ab\u00a0arr\u00eater de penser\u00a0\u00bb. Pour un esprit analytique, hyperactif ou tr\u00e8s c\u00e9r\u00e9bral, cette injonction est une double peine. Elle g\u00e9n\u00e8re de la frustration et donne l’impression de \u00ab\u00a0mal faire\u00a0\u00bb. Pourtant, avoir un profil mental n’est pas un d\u00e9faut de…<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-166","post","type-post","status-publish","format-standard","hentry","category-meditation"],"yoast_head":"\n2. Choose anchors with a high information load<\/h2>\n\n\n\n
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3. Adopt a pragmatic approach<\/h2>\n\n\n\n
Parameter<\/strong><\/td> Recommended approach<\/strong><\/td> Why it works<\/strong><\/td><\/tr><\/thead> Duration<\/strong><\/td> 5 to 10 minutes a day at most.<\/td> The mind is more willing to cooperate over a short, defined period of time.<\/td><\/tr> Objective<\/strong><\/td> Don\u2019t expect any peace and quiet or relaxation.<\/td> The sole aim is to notice when you are distracted. If you notice this 50 times, you have completed 50 attention exercises.<\/td><\/tr> Consistency<\/strong><\/td> Every day at the same time (e.g. just after coffee).<\/td> It creates a neural habit, which reduces cognitive resistance in the morning.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n \n