Meditation: Finding your quiet in a noisy world

We often think of meditation as a battle, an attempt to force the mind to be still. But as we learn from the great yoga masters like Krishnamacharya, meditation isn't about fighting our thoughts, it's about refining our perception. It is a way to pull back the curtain on the noisy chatter of daily life to find the steady sense of peace that already lives inside us (‘Desikachar’).

Meditation is the art of awakening to the peace beyond the mind’s chatter. As Roger Gabriel suggests, regular practice shifts us from a state of fear to one of Sat-Chit-Ananda – truth, consciousness, and bliss.

To simplify this vast subject, we can look to the Yoga Sutras of Patanjali and the teachings of Krishnamacharya, which outline a clear, 3-stage progression:

1. Dhāraṇā: binding the mind to a single object or field of enquiry

2. Dhyāna: a deepening connection where perceptions gain a new level of coherence and insight

3. Samādhi: the pinnacle of focus, where the meditator and the object become one

When these three stages merge into a single, seamless process, it is called Saṁyama. This habitual stillness allows us to move past stories and emotions, reaching the realm of true wisdom (Patanjali Yoga Sutras 3.5).

In the Yoga Sutras of Patanjali, meditation is described as a journey of focus. It starts with Dhāraṇā simply choosing a place for the mind to rest. When we find that focus, we begin to see things with a new level of coherence and freshness (Patanjali Yoga Sutras 3).

The beauty of this tradition lies in its flexibility. I find myself moving between 3 distinct practices, choosing my path based on the energy of the moment. Whether I seek the grounding of the "So hum" mantra, the steady flame of a candle, or the resonance of a gong, I’ve learned that listening to the soul’s immediate need is a practice in itself. 

While there is profound discipline in the singular path, much like my mother’s devotion to her Vedic mantra.

I find that variety keeps my practice alive. To bridge these 2 worlds, I’ve adopted her beautiful habit of keeping a meditation journal. It is a wonderful tool to turn fleeting insights into lasting inspiration and a lovely way to honour and remember my mum.                      

I always enjoy the use of the mantra “So hum”. It's my daily go-to and the sound of the gongs as my form of meditation. So hum or so ham is an ancient Sanskrit mantra meaning, “I am that”. It is a powerful tool for connecting your individual consciousness to the universal energy. 

Meaning and philosophy:

• "So" (I am): represents the divine or universal energy

• "Hum" (that): represents the individual self or ego

• Connection: together, the mantra symbolises the oneness of all creation that you are not separate from the universe, but a part of it 

  
  

How to practise meditation

This is often called the natural mantra because it mimics the sound of our breathing. 

1. Find a quiet space: sit comfortably with your spine tall and eyes closed.

2. Focus on breath: take a few deep breaths to settle in.

3. Sync the mantra:

          – inhale: mentally say the word "so" – exhale: mentally say the word "hum"

4. Observe: don't try to control the breath; just let it flow naturally while repeating the sounds.

5. Gently refocus: if your mind wanders, acknowledge the thought and return to "so hum". 

   
   

Benefits of meditation

• Reduces stress: calms the nervous system and lowers anxiety.

• Mental clarity: clears mental clutter and improves focus.

• Emotional balance: cultivates inner stability and resilience.

• Oneness: nurtures a sense of connection and compassion for others. 

  
  

Other ways you can meditate

I also love candle-gazing Tratak - the loving kindness meditation. Gardening is a form of meditation for me too, as I often get so absorbed in being in nature and the task at hand, and get totally lost in time.

For me, using a combination of visual, auditory and internal focus, depending on my internal weather suits me well to anchor my mind.

How can you find the meditation style that fits your "internal weather" today?

How to practise meditation this week

You don't need hours - even 5 or 10 minutes can shift your state of mind.

• Find a base: sit comfortably where you won't be disturbed, wearing something comfy.

• Choose an object: use your breath, a simple mantra or perhaps a visualisation. 

• Begin and end with inspiration, such as a prayer, a mantra, or an inspiring quote. 

• Breathe gently through your nose. If an itch, tightness or discomfort happens, try breathing into that area, and visualise it dissipating with each exhale. 

• Relax into your face, tongue and jaw. 

• Be kind to yourself. Your mind will wander. That's okay! The practice isn't about stopping thoughts, it's about noticing when they've drifted and gently bringing them back.

• To end the practice, gently bring movement back into the neck, shoulders, stretch, shake out legs and get up slowly. 

• Avoid seeking signs of progress. The main indication is that you may feel calmer and more peaceful. 

  
  

Roger Gabriel says, when we meditate, we move beyond the noisy chatter of the mind and discover that we are much more than our stories and emotions.

What's your favourite object to focus on during meditation? The breath, a mantra, sound? 

I also find that having a regular time of day and space to meditate in and dedicating that time to it is important for me and also for the mind to associate that time with meditation.

Early in the morning is my favourite time of day, when there is a peaceful energy before the work of the day. I treasure that time very much. I hope to get in the good habit this year of introducing an evening practice in.

Finding some time in the evening to quietly turn inward. Which feels like a good way to de-stress the mind, sleep and rest better and hopefully wake up feeling more energised.  

There are many ways to enter this quiet space though. You might follow the rhythm of your breath, noticing its gentle pull and release. You might repeat a mantra, a simple sound or phrase that carries you inward, like a current toward calm. You might walk slowly through the woods, feeling each step connect you to the ground. Or you might rest in silence, letting thoughts drift through like clouds, needing nothing from them.

There’s no perfect way to meditate. Some days the mind feels like a storm, other days, a clear sky. What matters is the returning, again and again with kindness. Even a few moments of awareness can shift how you meet the world, more open, more grounded, more at peace.

Meditation isn’t about escaping life, it’s about arriving fully into it. Each breath is an invitation. Each pause is a small act of remembering who you are beneath the noise. A way to slip beneath the surface of thought and rest in the stillness that has always been there.

Let's meditate together

I would love to share meditation practice with you all – please get in touch if this is something you would be interested in.

Francesca x