Accessing the Meditative State.Too Many Notifications, Too Little Peace
Have you ever caught yourself staring at your phone, not even remembering why you picked it up? Or lying in bed at night, tired but unable to turn off the noise in your head? You’re not alone. In our modern world, silence has become rare, and stillness almost feels unnatural.
We’re surrounded by distractions messages, updates, deadlines, worries and even when nothing’s happening, our minds keep running. It’s no wonder so many of us feel anxious, restless, or disconnected. We want peace, but we don’t know how to find it.
That’s why I started meditating. Not to escape life, but to feel more at home in it. Not to become someone new, but to remember who I really am underneath the noise.
In this blog, I want to share something simple: how to access the meditative state without rituals, robes, or retreat centers. Just real tools for real people, living real lives. Whether you’re on a noisy train, a quiet walk, or your lunch break, peace is still possible.
What Is the Meditative State?
At its heart, the meditative state is a space of stillness within. It’s not about “switching off” your thoughts or becoming superhuman. It’s about gently slowing down enough to notice notice your breath, your body, your thoughts, and the present moment.
It feels like standing in the eye of a storm. Everything might still be moving around you, but inside, you feel calm. Sometimes this happens naturally when you watch the ocean, lose yourself in music, or sit by a campfire. That’s meditation too.
The meditative state is available to everyone, no matter their background. You don’t need to chant in Sanskrit or sit cross-legged for an hour. You just need a little curiosity and a few moments of intention.
Why Spirituality Feels Complicated Today
Spirituality should feel like coming home. But often, it feels like stepping into a maze.
We have too much information books, apps, workshops, influencers all offering different paths. We’re told to follow specific techniques, eat certain foods, or practice with perfect posture. It can feel overwhelming or even intimidating.
And because many of us tie spirituality to religion or cultural traditions, we worry about “doing it wrong.” We think we need to be serious, silent, or spiritually advanced to get started.
But real spirituality isn’t about following rules. It’s about connection—connection to yourself, to nature, to others, and to something greater than your thoughts. That connection can start in the smallest of ways.
Step 1: Start With Awareness, Not Control
When I first sat down to meditate, I thought I was supposed to stop thinking. That didn’t work. The more I tried to control my mind, the louder it got.
Then I learned to just observe. To notice my thoughts, without chasing them. To feel my breath, without forcing it. That’s when things began to shift.
So start with awareness. Sit comfortably. Close your eyes or keep them soft. Focus on your breath. Don’t try to change it—just follow it. Let your thoughts come and go like clouds. If your mind wanders (and it will), gently return to the breath.
Meditation is not about perfection. It’s about presence.
Step 2: Use Everyday Anchors
You don’t need a quiet mountaintop to meditate. Your daily life offers countless chances to pause and return to the moment. I call these “anchors.”
Try these:
- Washing your hands: Notice the warmth of the water, the scent of the soap, the feeling of touch.
- Walking: Feel your feet hit the ground. Listen to the rhythm of your steps.
- Eating: Chew slowly. Taste each bite. Put your phone away and just eat.
These simple acts, done with attention, become sacred. They turn the ordinary into the extraordinary.
Step 3: Try Simple Breath Techniques
Your breath is always with you, and it’s one of the most powerful tools for calming your mind. When your breath slows, your body follows.
Here are two gentle techniques I use almost daily:
Box Breathing (4-4-4-4)
- Inhale for 4 counts
- Hold for 4
- Exhale for 4
- Hold for 4
Repeat 4 to 6 times. It’s like giving your nervous system a warm hug.
4-7-8 Breathing
- Inhale for 4
- Hold for 7
- Exhale for 8
This is my go-to for stressful days or sleepless nights. It brings a sense of peace within minutes.
Step 4: Let Go of the “Perfect” Experience
Some days, your meditation will feel magical. Other days, you’ll be distracted, impatient, or uncomfortable. That’s okay. Meditation isn’t about feeling calm right away—it’s about building a habit of turning inward.
I’ve cried during meditation. I’ve laughed. I’ve fallen asleep. Every experience has taught me something. So don’t judge your sessions. Just keep showing up.
You’re not meditating to escape yourself. You’re meditating to meet yourself—just as you are.
Step 5: Use Sounds to Help You Focus
If silence feels overwhelming at first, you’re not alone. That’s why sound can be so helpful.
I love using:
- Nature sounds (like rain or waves)
- Soft instrumental music
- Guided meditations with gentle voices
These sounds create a container a safe space where you can breathe, relax, and drop inStep 6: Create a Simple Routine
The best way to build a practice is to keep it small and consistent.
Start with just 2 to 5 minutes a day. Sit after your morning coffee, before sleep, or during a work break. Set a gentle timer. That’s it.
Meditation is a habit like brushing your teeth. The more often you do it, the more natural it feels. Over time, you might find yourself looking forward to those quiet moments.
Step 7: Practice Presence in Small Moments
You don’t need to sit still to be meditative. Presence can happen anytime:
- Watching the sunrise
- Listening fully to someone speak
- Feeling your breath while waiting in line
Each time you return to the moment, you step into stillness. That’s meditation in motion. That’s everyday spirituality.
Common Myths to Forget
Let’s debunk a few beliefs that might be holding you back:
- “I can’t meditate. I think too much.”
Thinking is normal. Meditation helps you observe, not erase, your thoughts. - “I’m not spiritual.”
You don’t need to be. You just need to be human. - “I need to sit a certain way.”
Nope. Sit, stand, lie down whatever feels right. Comfort matters more than posture.
Conclusion
In this noisy world, the meditative state is like coming home a return to your breath, your heart, your quiet knowing. It doesn’t require a guru, a special place, or hours of practice. It just requires you, right here, right now.
So take a deep breath. Feel your feet on the ground. Close your eyes, even for a moment. Let that be enough.
FAQs
Q1. What is the meditative state?
The meditative state is a calm and focused state of mind. It’s when you feel peaceful, aware of your breath, and present in the moment. It helps you feel more connected to yourself and less caught up in stress or overthinking.
Q2. Do I need to stop thinking to meditate?
No. You don’t need to stop your thoughts. Everyone thinks during meditation. The goal is to notice your thoughts without getting lost in them, and gently return your focus to your breath or the present moment.
Q3. Can I meditate if I only have a few minutes?
Yes! Even 2 to 5 minutes a day can make a difference. Meditation is about quality, not quantity. A few minutes of calm attention can help you feel more peaceful and clear-headed.
Q4. Do I need to sit in a certain position?
Not at all. You can sit in a chair, lie down, or even stand. The most important thing is that you feel comfortable and your back is supported. There’s no “perfect” posture.
Q5. What if I get distracted during meditation?
It’s completely normal. Just notice the distraction and gently bring your attention back to your breath or your chosen focus. Every time you return, you’re building your “awareness muscle.”
Q6. Is meditation only for spiritual or religious people?
No. Meditation is for everyone. It doesn’t belong to any one religion or belief system. It’s simply a way to feel more present, peaceful, and connected—whatever your background.
Q7. How can I start if I’ve never meditated before?
Start small. Sit quietly for a few minutes and focus on your breathing. You can use apps, nature sounds, or a short guided meditation to help. Don’t worry about doing it “right.” Just begin.