Let’s face it. Meditation is wonderful, yet there are times when it can seem to be overwhelmed. So much noise around us these days. So many distractions; discord, divisions, uncertainty... Internationally, locally, within workplaces and schools, families and friends. Often it does seem we are caught up in some sort of wild storm.
So this was the motivation to present the latest online workshop coming soon - this Thursday 18th June 7.30 – 9.00pm AEST, and to write something more about what we can do to regain the peace and clarity meditation really does offer, but first
Somebody once went to interview His Holiness Dalai Lama.
On the way they saw somebody beating a mangy dog,
And they told this story to him
While asking what compassion was about.
He said “True compassion is when you can feel
As much empathy, compassion and love
For the person who was beating the dog
As you do for the dog itself.”
So when it feels like the storm is raging – either around about us outside, or within our own mind – we need something strong enough to cut through all the noise and distractions; something strong enough it will enable us to regain that inner peace and clarity.
Happily, there is something that strong; something that has proven reliable for many, many people.
The key principle is the use of concentration, and more specifically, mindfulness. We very deliberately chose to focus our full attention on one particular thing. By doing so, by focusing our attention, there is no room to think of anything else. Our mind becomes fully preoccupied with what we concentrate upon. And then we let go of any commentary or judgement; and the practice becomes mindfulness.
As we do this, the mind reliably settles, we experience a moment of peace; and then we extend that. We extend it both in our formal practice, and we use the same principle to carry the peace and clarity into our daily lives. Easy in theory, and it works in practice!
Now, when it comes to the practical question of how do we actually do this, the answer is relatively simple.
We have a choice of 4 key techniques.
The recommendation is to experiment with each one of them until you decide which is the best fit for you.
Then practice that technique until you become really familiar with it.
That will provide you with a reliable “go to” technique in times of need; or you may find it helpful to use this technique as a regular part of your practice.
Here are the four techniques; they are all simple yet profound, and for those attending the workshop, I will provide more details and guide the practice of each one:
1. Counting the Breath. Here you count the outbreath in cycles of ten. If you lose count or become distracted, you simply come back to one and start again. This exercise, along with others, is on my download Deepening Your Meditation. Here, I am accompanied by Marshall Whyler, a world-renowned didgeridoo player from the Northern Territory.
Marshall uses the deep, melodic and meditative sounds of this ancient instrument to add another dimension to the practice. This makes for a profound technique that focuses concentration using mindfulness of sound. https://www.iangawlerwebstore.com/product/deepening-your-meditation-digital/
2. Focus upon an object. Here we recommend a candle or an object that inspires you. Have the object about .5 to 1.0m away and a bit below eye level. Then give the object your full attention.
3. Use a Mantra. Here you say quietly to yourself on the in-breathe, as you imagine breathing it in – Peace; then on the out-breathe – Love.
4. Guided Imagery. Here we imagine a place where we feel particularly peaceful and comfortable – either a place we have been to before, or an imaginary place. We imagine we are in this place, and rest quietly...
A similar exercise, The Journey of Transformation is available as a download, or as a recording on The Meditation Community, free to members.
https://www.iangawlerwebstore.com/product/mind-body-medicine-cd/
The Meditation Community: https://www.skool.com/themeditationcommunity
Join me for the workshop - Thursday 18th June 2026, 7.30 - 9.00pm AEST.
CLICK HERE :)
Wishing you a steady deepening of your meditation practice, along with a long and happy life...