What does it mean to settle the mind? Pretend you have a snow globe that you are constantly shaking. If I ask you to settle the snow globe, what do you do? You put it on the table, or the floor, or any other stationary surface. One of the literal meanings of the word settle is “to come down onto a surface.” You literally settle the snow globe down, that is all. So easy. Once the snow globe is settled, then over time, the water in it becomes still, the snow flakes fall to the bottom, and the snow globe becomes calm and clear at the same time. Settling the mind is similar. To settle the mind simply means resting it so that it approaches some degree of stillness. There are many ways to settle the mind, but I like to suggest three methods that are easy and highly effective.
Three Ways to Settle the Mind
Formal Practice: Exploring Ways To Settle The Mind
Let us do a short, five-minute sit. We will spend the first three minutes exploring each of the three methods of settling the mind, for one minute each. We will then spend the last two minutes freestyling, practicing any of the three methods that you most prefer, or any combination of the three. The Setup: Sit in any posture that allows you to be alert and relaxed at the same time, whatever that means to you. You may keep your eyes opened or closed. Anchoring (1 Minute): For one minute, bring gentle attention to the breath, or the body, or any sensory object that affords the mind some measure of attentional stability. If attention wanders away, gently bring it back. Resting (1 Minute): For the next minute, rest the mind. If you like, you may imagine the mind resting on the breath the same way a butterfly rests gently on a flower. Or say to yourself, “There is nowhere to go and nothing to do for this one moment, except to rest.” Being (1 Minute): For the next minute, shift from doing to being. Sitting without agenda. Just sit and experience the present moment, for the duration of one minute. Freestyle (2 Minutes): For the next two minutes, you may practice any one of the three methods above, whichever your favorite is, or you may switch between them at any time. After doing one or a few rounds of the above exploration, it is useful to decide which method of settling the mind is your favorite. This will be your primary method for settling the mind. Don’t worry about making a “wrong” choice—there is no wrong choice, plus you can change your mind anytime. It is sort of like choosing your favorite flavor of ice cream—there is no wrong choice, and you can change your mind anytime. I recommend doing the exercise of settling the mind at least once a day, for at least one minute a day. Most teachers I know recommend twenty minutes a day, but you may do it for any duration you want, knowing that no duration is too long. Even seasoned meditators on formal retreats may choose to do this one very basic meditation for ten or more hours a day, so don’t be shy about practicing settling the mind for as long as you want.
