Start Small, Get Big Results with 3/3/3 Method

Meditation can seem daunting and overwhelming to beginners of the practice. Many people have the idea that meditation has to be a process of ‘clearing your mind’, which can seem entirely out of reach. Most of us don’t even realize we are even having thoughts throughout the day, as we are not aware that thoughts are even happening. New research out of Queen’s University estimate that the average person has about 6,200 thoughts per day, which doesn’t include what they call “thought worms” which are “consecutive moments when a person is focused on the same idea.” ( https://www.queensu.ca/gazette/stories/discovery-thought-worms-opens-window-mind.) How many of these thoughts are negative self-talk, anxious, or racing thoughts? Only the observer of the thoughts knows the answer to this question. That’s why meditation can be a key tool to unravel the power thoughts can have on our emotional and mental well-being.

Contrary to popular belief, the goal of meditation is not to clear or empty your mind, but to observe what is happening within the mind and the body. In meditation, one simply notices what is happening within, rather than trying to force or change anything that is coming up or to attach to a thought, sensation, or emotion. When you can sit in awareness of thoughts or body sensations, including the breath, you may begin to notice how much control these thoughts and sensations have had over you. The key is to notice and allow, and then let them pass away. Notice the thought, emotion, discomfort, and then let it go.

A great beginner practice, especially for those that have experienced trauma, is what I call the 3/3/3 practice. This consists of 3 minutes of stillness, every 3 hours, on the 3’s (3:00, 6:00, 9:00, etc.). Stillness can look different to each individual, whether it’s 3 minutes of observing the breath coming in and out, or 3 minutes of noticing how the leaves of the trees move in the wind, or 3 minutes of noticing the thoughts and sensations of the body in silence. The key is to try multiple methods of stillness to enhance the effectiveness of the practice, and find which one best suits you.

Within the first week of this daily practice, you should begin to notice subtle or even quite noticeable changes. Awareness is the key to meditation. How often are we breathing shallow or even breathing at all? How many of our thoughts are coming from the inner critic? How often are we noticing what is happening in the present moment without trying to change it?

Many people who have experienced trauma can find meditation extremely unpleasant and even intolerable, as trauma resides in the body. This practice allows for a safe and gentle approach to beginning the process of connecting to the body and finding grounding in the present moment. Give the practice a try and notice the way your mind and body begin to appreciate the loving attention you are giving space for in your life.