Looking within

See into the heart of things

If you’ve wanted to try meditation but are convinced you could never empty your mind, one way to begin is to limit the range of your thoughts. So, instead of sitting quietly, closing your eyes and trying your hardest not to think of your to-do list, try the following:

Calm and centre your body with a few deep breaths then, with a soft gaze, allow your attention to settle on an object near you: a chair, plant, candle… With this technique, you can think as much as you like, for as long as you like, as long as your thoughts are only about your chosen object. I used a mini Zebra pen the first time I did this, and the results were surprising.

Initially, I quickly made a mental inventory, noting its shape, size and colour in order to crowd-out any other thoughts, but I soon began to see and really appreciate the pen: the outer shell that protects the ink within; the lid you unscrew to go deeper inside; the ink – the blood or life force of the pen – with it’s potential to convey messages, reminders, gratitude; the way all this potential is concentrated and focused into a point, which enables you to express who you are and what you want to say in this lifetime. Then there is the possibility to retract the nib – to protect it (and the way, at times, we also need to withdraw, to nourish or protect ourselves). At first, I had thought this technique would be too simplistic, but as I continued, its value grew enormously. The pen became the keeper of secrets, stories, truth; a blend of the user’s heart and mind being shared with the world.

Focusing on one object at a time and seeing its fullness can be a deeply mindful activity and bring with it a sense of calm, beauty, focus and appreciation.