Chapter 1: Embracing the Present

Life's true essence lies in the simple act of being present. Meditation serves as a means to tap into this vitality that exists in the here and now. Even a brief moment of meditation can reconnect us with the present.

Our Narratives of Insufficiency As practitioners of meditation, whether novices or experienced, we often tell ourselves stories about our practice. A prevalent theme is the notion of “Not Enough.”

“I should meditate longer.” “My mind ought to be quieter.” “I should feel more focused.” “Meditation should be more soothing than it feels.”

Contrary to popular belief, “you don’t need to meditate for long durations to experience mindfulness” — a concept rarely voiced.

“A moment of mindfulness is a moment of liberation.” — Sharon Salzberg

Close your eyes and take a moment to acknowledge your existence, simply sitting in your chair. Did you feel the urge to meditate for a longer duration? To quiet your mind? Or to achieve greater focus? Likely not. The brevity of that moment prevented your mind from spinning its usual tales. However, if you linger, your thoughts will undoubtedly begin to race.

The encouraging truth is that you are perpetually anchored in the present. It's impossible to be elsewhere, yet we often remain unaware, lost in past or future distractions, neglecting the freedom that resides within us. Since we are always “Here,” redirecting our attention back to the present can be a gentle shift.

I Should Meditate More This mindset reflects spiritual materialism.

“I should keep pace with others. They meditate for an hour in the morning, an hour at night, and attend retreats multiple times a year.”

Has comparing yourself to others ever been beneficial? It seldom is, often leading to feelings of inadequacy. One moment of meditation is sufficient; begin there.

Set a timer and meditate until discomfort arises. If you glance at the timer and it reads 5 minutes, aim to sit for five minutes daily. If you feel uneasy after 2 minutes, let that be your starting point. Progressively increase your time as you become comfortable. Avoid the trap of comparing yourself to others.

“You are perfect just as you are.” — Suzuki Roshi

My Mind Should Be Quieter Quieter than what, exactly?

As a beginner, thinking that meditation's primary goal is tranquility is a common misconception. Initially, your ego will resist, determined to reclaim its position as the dominant force. It doesn't wish to be silent.

If you enter with expectations of stillness, feelings of failure may arise, potentially leading you to abandon your practice before it even begins. Instead, observe the mental spectacle. It’s captivating to see the lengths your mind will go to avoid being present.

Allow your mind to wander and simply watch. You’ll gain profound insights into your mental state. Meditation involves effort — but without attachment to the outcome. Growth will unfold naturally, akin to green shoots emerging from the earth, developing and blossoming over time.

“Tugging on the green shoots to make them grow faster will kill them.” — Katagiri Dainin Roshi

Everything you seek is available in the present moment. You are enough just as you are.

I Should Feel More Focused Enhanced focus will emerge with consistent practice, I assure you. However, this may not happen immediately as a beginner.

To invite focus, simply sit and direct your attention to your breath. When distractions arise, gently guide your focus back. With time, improved concentration will naturally occur.

Meditating Should Be Relaxing I’m unsure where this myth originated. When I mention attending a 7-day sesshin (Zen meditation retreat), people often look at me enviously, as if I'm embarking on a luxurious vacation. The reality is quite different.

While there may be fleeting moments of relaxation, the experience often includes discomfort in legs and back, drowsiness during afternoon sessions, and a wandering mind. Though clarity and gratitude may surface, relaxation isn’t the primary experience.

However, your practice will benefit from a relaxed body. Ease your shoulders and let your weight sink into your chair or cushion. Allow your feet, toes, forehead, and eyes to relax.

Sitting Like a Cat With time and practice, you’ll learn to sit with both a relaxed body and an alert mind.

Picture a cat poised to catch a mouse — completely focused and ready to spring into action. That’s how you should approach your meditation. If you seek relaxation, consider a beach getaway instead.

“The meaning of life is simply to be alive. It is so evident and straightforward, yet everyone rushes about as if they must achieve something beyond themselves.” — Alan Watts

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Chapter 2: The Journey to Mindfulness

Exploring the concept of freedom through mindfulness can transform our understanding of meditation.

In this episode of the TWOII podcast, we delve into the essence of freedom and how it relates to mindfulness practices.

Join us in the next episode as we continue to explore the liberating effects of mindfulness on our daily lives.