3 Tips to Meditate and Quiet the Inner Noise

Let me first say that I’m not a meditation teacher but meditation has helped me quiet the inner noise so I’m excited to share with you three tips to start or re-energize your meditation practice.

I’ve been meditating for a couple of years. Pandemic shutdowns and working from home has allowed me to become more consistent with my practice. 

What I love about meditation is that it’s about quieting our thoughts. I once had a meditation guide that said, “look for the spaces between the thoughts.” Those spaces are the quiet parts. The more I practice the more it helps quiet my inner noise. 

And, if you follow me, you know that I'm on a mission to help people quiet their inner noise.

Here are my three (3) tips to get you started, or to re-energize, your meditation practice and quiet the inner noise.

Find resources that will support your meditation practice – There are many free meditation resources online these days. Look for instructional and guided resources on social media, YouTube and free phone apps.

To support the consistency of your practice, consider signing up for a class or set a reminder on your calendar. Attach your meditation practice to another established habit to make it easier to stay on track.  

When I first started meditating, I used the free Calm app. I can also recommend resources by Tara Brach and Jack Kornfield. They are both master mindfulness meditation teachers and can be found on social media. I’ve completed two of their mindfulness courses and recommend them without reservation. 

Don’t pressure yourself to do it “right”, let your experience be what it is – When you first start your practice you may feel pressure to get it “right” but don’t buy into this mindset. It’s called a practice for a reason. 

You will find that some days are more challenging than others. Sometimes, your attention will wander. Sometimes you will bring your attention back to the spaces between the thoughts over and over and over. Sometimes you will sit for less time than others. And your thoughts will wander no matter what you do because that's what our brains do, create thoughts. 

As Jack Kornfield says, “gently bring the puppy back.” Which means when your mind wanders, gently bring it back. Gently is the key word. No judgment, no pressure. Let it be what it is. Keep coming back to the spaces in between the thoughts.   

Allow meditation to quiet and calm you – Be intentional with your meditation practice. It’s supposed to be something that you “get” to do not something you “have” to do.

Don’t force it but do lean into the quiet space between the thoughts. Feel the calm. It’s a respite from the inner noise. When your practice is completed, notice how you feel.

A few additional tips:

If you can, create a space for your meditation. Create a calm space that you want to spend time in. I have a corner in my office where I have cushions and a small table for candles or my phone if I’m using an app for guidance or timing.

As to timing, it can be as frequently as you want. It can be whatever time of day you want. I like morning but will meditate in the evening as well. It’s your practice, make it one that works for you, your schedule and the flow of your life.   

To summarize - find resources to support you, let your experience be what it is, allow meditation to quiet and calm you.  

Your meditation practice can be that respite from the inner noise. Keep finding the spaces between the thoughts. 

Keep trying, that’s why they call it a practice.

If you’d like to explore quieting your inner noise, contact me, let’s talk.

Be well,

Nikki