Lachlan Brown
Meditation can feel like a mystery, especially when you’re just starting out.
You sit down, close your eyes, and try to focus… but your thoughts bounce around like popcorn in a hot pan.
You wonder if you’re doing it wrong.
Should you be trying harder? Should you be thinking less? What does “proper” meditation even mean?
I used to ask myself the same thing.
But over the years. through studying Buddhist teachings, learning from respected teachers, and stumbling through my own messy attempts—I came to understand that meditation isn’t about effortlessness.
It’s about right effort. And no one explains that better than the Dalai Lama.
In this article, I’ll walk you through how to practice meditation the way the Dalai Lama teaches: not through force or perfectionism, but through clarity, purpose, and gentle discipline.
We’ll explore what “right effort” really looks like in meditation, how to approach the practice in a grounded way, and I’ll even share a simple exercise you can try today.
Let’s begin.
What does the Dalai Lama say about proper meditation?
The Dalai Lama often reminds us that meditation isn’t about escaping reality—it’s about fully entering it.
He teaches that proper meditation requires intention.
You don’t just sit and hope for calm to wash over you.
You bring awareness to your experience, guided by the desire to understand your own mind and cultivate inner peace—not just for yourself, but for others, too.
He also emphasizes that the goal isn’t to suppress thoughts or feel “empty.”
Instead, it’s to observe the mind without clinging or aversion.
Thoughts will come and go, and that’s okay.
The key is how you relate to them.
The aim of meditation is not to become unconscious, but to be fully aware of the moment. Proper meditation is an act of compassion and discipline.
That phrase—compassion and discipline—captures the essence of what Buddhism calls right effort.
The Buddhist principle of right effort: It’s not about trying harder
Right effort is one of the core teachings in the Noble Eightfold Path.
It’s the practice of directing your energy wisely—not too tight, not too loose.
It’s about applying yourself with care, persistence, and clarity.
When it comes to meditation, right effort means:
- Knowing why you’re meditating in the first place
- Showing up consistently, even when it feels boring or frustrating
- Being kind to yourself when you struggle
- Avoiding extremes of passivity or obsession
In my own experience, this shift in attitude was a game-changer.
I stopped expecting meditation to “fix” me or feel blissful.
Instead, I approached it with curiosity and patience.
I showed up, no matter how distracted I felt, and over time, things started to shift.
Now let’s break it down into a simple process you can follow.
A step-by-step guide to meditating with right effort
1. Set a clear intention
Before you begin, pause and ask yourself: Why am I meditating right now?
You don’t need a grand spiritual reason.
Maybe you just want to feel more grounded. Maybe you’re trying to understand your reactions better.
The important thing is that your effort is rooted in awareness, not just habit or guilt.
This small pause sets the tone for the entire session.
2. Choose a simple anchor
Pick something to gently focus on—your breath, a mantra, or even the sensation of your feet on the floor.
In the beginning, the breath is a great place to start.
Feel it as it moves in and out of your nostrils or belly. Don’t try to control it. Just observe.
3. Notice when your mind wanders (because it will)
This is the moment most beginners think they’ve failed.
But wandering thoughts aren’t a problem, they’re an invitation.
When you notice you’ve drifted, silently acknowledge it. “Ah, thinking.”
Then bring your attention back to your anchor.
Each return is an act of right effort. Not forceful. Just intentional.
4. Use kindness as your guide
You’re not here to judge your performance. You’re here to practice presence.
Imagine you’re training a puppy to sit. You don’t yell at the puppy when it wanders. You gently guide it back, over and over.
Your mind deserves the same gentleness.
5. End with gratitude
When your timer goes off, don’t just jump up and move on.
Take a few seconds to appreciate your effort.
Even if it was chaotic or uncomfortable, you showed up.
That’s enough.
This small reflection helps reinforce a positive feedback loop.
Over time, your brain starts associating meditation with peace rather than performance.
A mindfulness exercise inspired by the Dalai Lama
If you’re feeling scattered or disconnected, try this short practice the Dalai Lama often recommends:
- Sit comfortably and close your eyes.
- Inhale slowly through your nose. As you breathe in, silently say: “I breathe in calm.”
- Exhale gently. As you breathe out, silently say: “I breathe out peace.”
- After a few rounds, shift the focus outward. Inhale: “May I be well.” Exhale: “May others be well.”
- Continue for 2–5 minutes, letting each breath be an offering of kindness—to yourself and to the world.
This simple shift—pairing breath with compassion—can turn even a short session into something deeply restorative.
A deeper look: Mindfulness isn’t just about peace, it’s about responsibility
Something I’ve learned from the Dalai Lama’s teachings is that true meditation goes beyond the cushion.
It seeps into how we speak, act, and relate to others.
Right effort in meditation teaches us how to bring the same care and intentionality into our daily lives.
When you practice showing up for yourself with kindness, patience, and consistency, you naturally start doing the same for others.
And in that way, meditation becomes not just a personal practice, but an act of service.
Final thoughts
Meditation isn’t about escaping your thoughts or becoming someone “better.”
It’s about showing up for yourself with honesty and care.
Through the lens of right effort, proper meditation is less about how long you sit and more about how you show up when you do.
With clear intention, gentle persistence, and a little self-compassion, anyone can meditate meaningfully.
So take a breath. Be kind to yourself. And try again tomorrow.
You’re already on the right path.
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