Meditation is a practice that has been used for centuries to promote relaxation, reduce stress, and enhance overall well-being. However, many people struggle with meditation because they approach it with a sense of attachment and judgement. When we meditate with these mental states, it can be difficult to achieve the true benefits of the practice. In this essay, we will explore how to enjoy meditating without attachment and judgement.
What is Attachment and Judgement?
Attachment is the mental state of clinging to something or someone. In the context of meditation, attachment can manifest as a desire for a specific outcome or experience during the practice. For example, someone may meditate with the expectation of feeling completely relaxed or having a profound insight. When we are attached to a particular outcome, we may become frustrated or disappointed when it does not occur, which can lead to a negative experience.
Judgement is the mental state of forming an opinion or evaluation of something. In the context of meditation, judgement can manifest as a critical evaluation of the experience. For example, someone may judge themselves for not being able to focus or for having too many thoughts during the practice. When we judge ourselves in this way, we can create a negative experience and hinder the benefits of the practice.
How to Enjoy Meditating Without Attachment and Judgement
- Let Go of Expectations
One of the most important things you can do to enjoy meditating without attachment and judgement is to let go of expectations. When we approach meditation with specific expectations, we create attachment to a particular outcome. Instead of focusing on what you want to achieve during the practice, focus on the present moment and allow yourself to experience whatever arises.
- Embrace the Imperfect
Meditation is not about perfection. It is about cultivating awareness and acceptance of the present moment. When we judge ourselves for not being able to focus or for having too many thoughts during the practice, we create a negative experience. Instead of judging yourself, embrace the imperfect and use it as an opportunity to learn and grow.
- Practice Non-Attachment
Non-attachment is the practice of letting go of clinging and aversion. In the context of meditation, non-attachment means letting go of attachment to specific outcomes or experiences during the practice. When we practice non-attachment, we allow ourselves to experience whatever arises without judgement or resistance.
- Focus on the Breath
The breath is a powerful tool for cultivating mindfulness and relaxation. When we focus on the breath during meditation, we bring our attention to the present moment and cultivate a sense of calm. Instead of trying to control the breath or force it to be a certain way, simply observe it and allow it to be.
- Use Guided Meditations
Guided meditations can be a helpful tool for those who struggle with attachment and judgement during meditation. A guided meditation provides structure and guidance, which can help you stay focused on the present moment and let go of expectations. There are many free guided meditations available online, so find one that resonates with you and give it a try.
- Practice Self-Compassion
Self-compassion is the practice of treating yourself with kindness and understanding. When we practice self-compassion, we create a positive internal environment that supports our well-being. During meditation, if you find yourself judging or criticizing yourself, practice self-compassion by acknowledging your thoughts and feelings with kindness and understanding.
- Find a Community
Meditating with a community can be a helpful way to let go of attachment and judgement. When we meditate with others, we create a sense of shared experience that can help us feel less alone in our struggles. Look for local meditation groups or online communities that share your interest in meditation.
Meditation can be a powerful tool for promoting happiness and peace
Advaita Bikram
This is me Advaita