Bliss More

“What if meditation didn’t have to be hard, boring, or uncomfortable? What if it could be effortless and something you look forward to every day?”

1. Meditation is meant to be easy and adaptable.

Meditation has often been associated with difficult postures, inaccessible practices, and burdensome expectations. Light Watkins challenges these stereotypes by encouraging beginners and seasoned practitioners alike to approach meditation with simplicity and ease. You don’t need to sit cross-legged or be in a perfectly quiet location. Start where you are, with what feels natural and comfortable.

Watkins breaks down these misconceptions by emphasizing that meditation is not about struggle or asceticism. In India, many individuals incorporate meditation into their daily lives without drastically changing their living arrangements or habits. Instead of mimicking monk-like stillness, he suggests finding a position as relaxed as your favorite binge-watching seat, allowing your daily environment to support your practice effortlessly.

Meditation fits within our busy modern lives when we adjust our ideas of where and how to meditate. You can meditate on a couch, in bed, or even during your commute. By dedicating just ten to twenty minutes twice a day – once after waking and once in the afternoon – you create a consistent rhythm that feels approachable and enjoyable.

Examples

• Meditating on a subway train instead of waiting for a quiet room.
• Scratch an itch or change your position instead of forcing stillness.
• Use Netflix-style comfort as a guide for your meditation posture.

2. Stop trying to quiet your mind and embrace your thoughts.

The idea of silencing the mind during meditation can be intimidating, especially for beginners. Watkins debunks this myth by explaining that the mind is naturally active. Trying to suppress thoughts only magnifies them, as shown by psychologist Daniel Wegner’s polar bear experiment from the 1980s. Thought suppression is not the goal.

He compares meditation to exercise: just as you don’t expect to run a marathon on the first day, you shouldn’t criticize yourself for having an active mind during meditation. Accepting your thoughts as part of the process allows you to stop battling your inner dialogue and appreciate meditation for what it is – a way of gradually quieting the mental noise over time.

Watkins introduces the EASY technique, which stands for Embrace, Accept, Surrender, and Yield. By embracing thoughts, surrendering expectations, and yielding to what arises, meditation becomes less about control and more about exploring your mental patterns naturally. Over time, this results in drifting into a settled, calm mental state.

Examples

• Observing daydreams without self-judgment.
• Allowing interruptions from stray thoughts instead of resisting them.
• Gradually noticing fewer thought distractions with practice.

3. A Settling Sound enhances meditation.

Mantras are a key tool to help shift the mind from activity to restfulness. Watkins refines this practice using the “Settling Sound” approach. A Settling Sound allows the mind to reach a dreamy, settled state without requiring intense focus. It gently anchors thoughts without being overwhelming or distracting.

The mantra recommended, “ah-hum” (pronounced “ahhhhh hummm”), is a vibrational sound that quiets the mind when spoken internally. Starting with a whisper, practitioners gradually transition into imagining the sound mentally, creating a natural cadence in sync with their breathing. This loosens conscious thought and helps users glide into relaxation.

Watkins assures readers that if the Settling Sound fades mid-meditation, it is entirely normal. Its purpose is not about repetition but guiding the mind inward. Any lapses, including random thoughts interrupting the mantra, signal progress rather than failure as the mind transitions into deeper states of rest.

Examples

• Whispering “ah-hum” to establish a rhythm.
• Mentally repeating the sound until it gently fades into background noise.
• Re-centering on the mantra after awareness of stray thoughts.

4. Meditation works better with a real commitment.

Committing to meditation requires more than just good intentions. Watkins highlights the value of making a serious investment that reflects your dedication. For many, this involves offering something of value to others, whether time, money, or acts of kindness. By doing so, practitioners create accountability and prioritize their practice.

Watkins shares his story of giving $400 – almost half his savings – to his spiritual teacher as a symbolic gesture of commitment. This exchange symbolizes personal willingness to embrace growth and stick to the training, even when life gets busy or challenging. Such gestures amplify focus and accountability.

Building a daily practice takes about ninety days due to the dual nature of committing to meditating regularly while unlearning habits of avoidance. The exchange cements this discipline and ensures that weak excuses, such as “being too busy,” don’t sideline your progress.

Examples

• Donating money to a cause that aligns with your values.
• Volunteering at a food bank or creating care packages for the homeless.
• Setting aside consistent, protected time for meditation each day.

5. Meditation promotes relaxation through the “relaxation response.”

Meditation leads to relaxation by counteracting the body’s stress response. In the 1960s, Dr. Herbert Benson studied the effects of Transcendental Meditation (TM) and discovered what he called the relaxation response. This physiological state reduces heart rate, blood pressure, and stress biomarkers – essentially the opposite of the fight-or-flight reaction.

This deep state of rest doesn’t cure every life problem but helps people face stresses like traffic jams or heated arguments with calmness and clarity. Regular meditation creates a sense of peace that extends into day-to-day interactions. Over time, greater empathy, better sleep, and a willingness to let go of small irritations become evident.

Watkins explains this isn't magic but a predictable outcome of consistent meditation. The sensation of being unbothered by past triggers is hard to miss. The relaxation response unlocks a clarity that stems from both improved mind-body health and restful calm.

Examples

• Dropping conflict-filled thoughts during meditation and moving peacefully into the day.
• Entering deeply restful states similar to daydream napping.
• Noticing improved patience during high-stress days.

6. De-stressing can be uncomfortable – and that’s okay.

As you meditate, your body may release pent-up emotional tensions. Watkins calls this process "de-stressing." It may cause vivid memories, odd physical sensations, or even emotional discomfort as buried stress works its way out mentally and physically.

For instance, one of Watkins’ students began smelling cigarette smoke during meditation, which brought back forgotten memories of stress and insecurity from years earlier. Such experiences, although surprising, are normal. De-stressing physically and emotionally cleanses stored tension, leaving practitioners feeling lighter over time.

Meditation-induced sensations, such as an itching body or fluctuating temperature, are further signs of this cleansing process. Instead of worrying, accept these moments as unique milestones in emotional and mental growth.

Examples

• Experiencing bodily heat changes during meditation.
• Vivid recollections of past suppressed feelings.
• Feeling lighter after confronting unresolved discomfort.

7. True mindfulness arises naturally from meditation.

Watkins draws a distinction between mindfulness and meditation. While they’re often used interchangeably, true mindfulness is a by-product of meditation rather than a forced mental focus. It’s an intuitive presence that flows naturally as stress and mental clutter dissipate.

True mindfulness doesn’t mean tuning into every detail obsessively. Instead, it opens up multi-layered awareness, allowing reactions to unfold seamlessly. Watkins uses intuition as an example of this heightened state. Just as animals sense impending natural disasters, mindful humans can also better sense opportunities, dangers, or needs when fully present.

Meditation sharpens this intuitiveness not by teaching it but by clearing away stressors that traditionally mute it. This “knowing” drives instinctual decisions toward rewarding outcomes, often imperceptibly.

Examples

• Being “in the zone” during creative work or sports.
• Sensing which social situations promote joy or stress.
• Acting on gut instincts without second-guessing.

8. Meditation improves your baseline perception of life.

By practicing regularly, you start seeing day-to-day experiences differently. Problems stop feeling overwhelming, and life feels more like a series of challenges you can handle. Negative emotions lose their sting, and moments of joy shine brighter.

Meditation shields your mind from overreacting, creating space between situations and your response to them. This mental buffer leaves you both calmer and more perceptive, allowing you to approach life with a sense of curiosity and optimism instead of dread.

Examples

• Laughing off setbacks at work.
• Seeking the silver lining in challenging situations.
• Deeply appreciating small acts of kindness during the day.

9. Meditation builds resilience over time.

The long-term benefits of meditation go beyond simple calmness. It rewires your response to life's ups and downs, creating a profound resiliency. Watkins explains that meditators often find themselves less reactive and more adaptable to unexpected challenges, whether in relationships, careers, or personal goals.

By facing discomfort and embracing the process, meditation practitioners develop a deep sense of mental and emotional fortitude. Over time, this resilience cascades into every part of life.

Examples

• Remaining calm during an emergency.
• Recovering swiftly from heated disagreements.
• Handling surprising events with clarity and grace.

Takeaways

1. Prioritize comfort and simplicity when setting up your meditation routine.
2. Embrace all thoughts and sensations with non-judgmental awareness.
3. Commit fully by giving something valuable, such as time or resources, to kickstart your practice.