Some people have such a loud voice in their head that they are unaware they have a voice at all. It has become so noisy and constant that they lack the awareness to hear it because they are completely lost in their thoughts. Only when a person sits down to meditate and turns their attention inward do they discover the presence of this unrelenting voice.

This voice is inside us, and yet we cannot control it. It’s like having an alien visitor living with us. What do you do when you meet an alien visitor? You make peace with it. You work together. Eventually, you become best friends who exist only to help each other.

When we meditate to calm the inner voice in our head, we often try to force it to stop thinking. However, it tends to get louder and louder because we can’t always control our thoughts. But we can learn to direct the mind into a more peaceful state, generating more peace and joy by focusing on things that bring us joy, specifically the present moment. This is what meditation really does for us.

Meditation as Presence

Whether you’re focusing on your breath, a mantra, or your body, you’re concentrating on the sensations in this moment. It is a doorway to the present moment where we’re not lost in our thoughts.

We’re fully aware, awake, and alert to what is happening in the present moment. When all your attention is on the present moment, you’re listening for the sounds of the moment, understanding, and carefully observing all the sensations you’re picking up from your five senses. Then, you can’t be listening to your thoughts because you’re engrossed in what’s happening in the moment.

When our minds are extra jumpy, chaotic, and unfocused, jumping around from thought to thought, behaving like the monkey mind constantly grasping at new things to fixate on, it can be especially difficult to focus on something as subtle as our breath or the sensations in our body.

I encourage anyone, especially beginners in meditation, who are having trouble with chaotic thoughts, not to start by focusing on the breath or body. If your thoughts are very chaotic and you’re having a hard time focusing, I recommend spending one to a few months easing your way into meditation or calming your chaotic mind with a mantra.

Choose a mantra that doesn’t have a specific meaning, because in breath meditation, the goal is to essentially think no thoughts. But with a mantra, you’re focusing on a sound, using this mental sound as a vehicle to bring yourself into the present moment much more easily.

You’re putting this sound into your mind instead of trying to create the absence of sound and thought. You’re giving your mind a focal point, which is very powerful and easy for beginners, and it creates a very pleasant experience.

So often, when we meditate, thoughts come in, and oftentimes they’re like, “Don’t meditate. Why are you doing this? This is pointless. Aren’t you bored? I’m so bored.” It’s super important to ease into the practice in a non-forced and enjoyable way. Using a mantra is the best way to do that, which I have found for myself and people I know.

I’ll give you a very simple mantra you can use. It is “Om.” It simply has a natural resonance and allows enough simplicity for your mind to latch onto.

Then, eventually, you develop this singular thought, the sound. After one to three months, or you can continue this practice for the rest of your life, you’ll experience amazing benefits, focusing your mind on a single point, fostering concentration, and enjoying the joyfulness and peace that come with it.

If you choose to, after a few months, move on to breath or body awareness, you’re sending your consciousness outside of your mind and into real space, allowing you to increase your awareness of subtle sensations.

Become more aware of the thoughts entering your mind; that’s why this is called mindfulness meditation. Tune in to when it feels right, a sensation that can vary for everyone. It’s always best to follow the middle path, avoid pushing too hard or being too lazy to derive benefits. Find the middle path that’s right for you. Even a few days of a mantra-based meditation practice can reveal how quickly the mind settles.