When I share my experiences and opinions on meditation, I want to clarify that I am not an expert. However, I am a long-time practitioner and advanced in the forms I practice. Please note that I am sharing my personal insights and am not promoting specific practices or explaining concepts beyond my knowledge. Feel free to share your own knowledge and experiences in the comments or connect with me for further discussion.

It’s important to understand that there are not only different types of meditation but also different phases. The first phase of almost any practice involves learning to intentionally direct your attention where you want it to be. This can be seen as the opposite of distraction and autopilot. Often, this initial step uses objects of attention such as the breath, sounds, or visual anchors to give your attention a focused „anchor.“

In this type of practice, you bring your attention back to the chosen object without judgment, even if it’s initially difficult to maintain concentration. This focused, non-judgmental attention allows the mind and body to better regulate responses to stress and adversity, sharpen concentration, regulate emotions and thoughts, and create a foundation for presence and, over time, greater tranquility. It helps break free from the autopilot of distracted behavior and promotes self-awareness, stress reduction, relaxation, and overall well-being.

Common formal practices in this phase include:

• Mindfulness practices: body scan, sitting meditation with anchors, mindful walking/movement.
• Breathing practices: breathing exercises focusing on specific rhythms or areas where you feel the breath (abdomen, chest, nostrils, mouth).
• Focused attention meditation: learning to focus on a specific object (candle, breath, mantra).
• Guided visualizations: focusing on nearby or distant objects, shapes, colors, and patterns.

Is a formal practice necessary? Yes, I am convinced that it is necessary based on my own experiences. A formal practice provides a reliable habit that can develop into a trait over time with consistent practice. It also significantly facilitates integrating aspects of the practice into daily life. When you know how to be present during formal practice, you can more consciously integrate this presence into your everyday life. For example, you can perform check-ins, short breathing exercises, or body scans in various situations, and this doesn’t have to take much time – sometimes a brief moment is enough.

I like to compare it to other learning processes: when you learn an instrument, you will first practice the basics before you start to „jam“ or improvise. To become a virtuoso, you need the appropriate intensity and patience in practice – and, like everything, this depends on your own effort and perseverance.

The beauty is that you can start meditating as you are, from any situation, ideally with a qualified teacher. If you would like to try meditation, feel free to contact me!

P.S.: I also work online/remote!

Next week, I will share my experience with Zen meditation and discuss further phases and forms of meditation.

Enjoy mindfulness!

Kristin