Two simple and effective methods that you can use when you meditate are watching the breath and focusing on an object.
As you watch these two videos, give each method a try. Take your time, and watch them as many times as you like.
So how can we actually transform the mind through meditation?
Well, it doesn’t work if you try to force it. Instead, the most effective way to train your mind is by making friends with your mind.
Just as you can’t expect to make friends with someone by arguing with them, you can’t make friends with your mind by struggling against your thoughts and emotions, suppressing them, or trying to make them go away.
But it also doesn’t work to surrender to your mind, by following it blindly and believing whatever it tells you.
The best way to make friends with your mind is to know what your mind loves.
What the conceptual mind loves more than anything is having something to do. It loves being very active all the time.
In fact, if the conceptual mind doesn’t have something to keep it busy, then it can create a lot of trouble.
So in the beginning, you need to start by giving your conceptual mind a job—and that job is meditation.
If your mind is actively engaged in meditation practice, then it’s a win-win situation. Your conceptual mind is happy because it is busy, and you are happy because you are now in charge of your own mind.
And, you are no longer dominated by your mind, simply believing whatever your thoughts and emotions tell you.
You become free of your endless fixation on thoughts and emotions, and free of your conceptual mind.