Meditation is simple and requires no effort. We can define it as, "watching the experience that we are having." The simplicity and ease of meditation is the greatest challenge we have when we sit to meditate, yet in truth we are always meditating, watching ourselves in the experience that we are having. So why must we make the distinction and consciously choose to meditate?
From birth to the present, life is a process of accumulating the content of our experience, and we get very complex. We create an illusory content-based identity and use it to define ourselves. Soon we define everything and opinions, comparisons and judgments abound. When we sit to meditate and be still and experience a more subtle part of ourselves all this noise gets in the way.
To get back to our center, the distinction we call 'meditation' comes into play to remind us of what we once innately knew. But here we are with all our content and that's where we must begin. We sit and our data surfaces, and presents itself to our awareness. Do we engage our data or do we watch it? Do we witness or do we repeat our habit of content identification and endless internal dialogue?
If we choose to witness, we watch our experience until something 'grabs us' - some memory or concept that pulls us in and creates a dialogue around itself. This gives us something to work with.
Look at the data that stirs you, then let go and choose to be still. If you cannot effectively make a choice to drop the dialogue and go into stillness, then replace the data with a conscious, positive affirmation that disempowers the data. The automatic replay of your data is the negative polarity of mental dimensional experience.
The conscious choice of affirmation is the way you build power and momentum with the positive polarity. Gradually you will unload your content cargo of concepts and memories, and your experience of calm centered being will return.
Take a good look at what your meditation brings to you. Everything is appropriate. You are perfect as you are. Witness from this perspective as best you can and note where you cannot do so. This is important information. It tells you where you are still strongly identified with a concept or judgment about yourself.
Focus on Being. Being is where you began your life, where you already knew that simply being a witness to your experience was enough! No matter what comes up, simply affirm "This too is consciousness." With practice you can bring yourself to being a witness to all your illusory content and return to the positive blissful state that is your very nature.