So often the idea of mindfulness and meditation is caught up with benefits and expectations; of improving focus, increasing productivity, relieving stress… the list goes on. There may be a pressure to clear your mind, and a sense that there is a right or wrong way to meditate. However, you might like this more gentle analogy for your next meditation. Treat the meditation like seeing a friend in a crowd. You don’t have to push everyone else out of the way, in the same way you don’t have to rid your mind of distractions. You can acknowledge their presence, and meet them with kindness and enthusiasm. You can ask them how they are with openness and curiosity. And when you are swept away by the crowd, your friend will still be there on your return.