What is Meditation?

“A quality of high attentiveness and concentration. An attitude of open mindedness and curiosity.”

Meditation is the disciplined practice of concentration and focus, whether it be on the breath, a movement, a repeated phrase or an object. It can be done while sitting in a chair or on a mat, standing, lying down, practicing yoga or taking a walk. Essentially, it is the act of paying attention and increasing your focus muscle, inviting a sense of calm and clarity to the mind. This is often misinterpreted as clearing the mind of all thought, but that’s definitely not the point of meditation. It’s about practicing the art of slowing down both mentally and physically.

There is no end goal to meditation. It is a practice meant to be applied throughout your life. The more you practice the better you become at practicing stillness. It’s important not to become discouraged by any difficulty in the beginning. One of the biggest challenges when starting a meditation practice is that there is no instant gratification. The world we live in thrives on immediate answers to questions and solutions to problems. Moreover, our emotions are lacking regulation because we simply don’t take the time to experience them as they occur. It isn’t easy to face the reasons why we feel pulled in 6 different directions at one time, however it is important to get in touch with those reasons.

Slowing down and paying attention is exactly what we need to balance us out in such a fast paced society. It allows us the chance to be present and appreciate what we have in the midst of striving for more. The mind won’t function at a higher rate with the same mentality that burns it out. The definition of insanity is repeating the same actions and expecting new results.

So what is Mindfulness?

Mindfulness is a practice of awareness. Practicing awareness is bringing your focus to either your thoughts, physical sensations or breathing, whatever is occurring at this moment. When you are being mindful you are utilizing the traits of patience, acceptance, forgiveness, nonjudgment and having a beginner’s mind toward yourself and others. Whether in the form of anxiety or a difficult emotion, we need to start paying attention to our emotions and learn to regulate them in the moment.

Although mindfulness and meditation are both practices they are not one in the same. Mindfulness incorporates the principles listed above and can be practiced at any moment. It is the simple act of paying attention to the minor details that are normally glanced over. Brushing your teeth, showering and walking out of your house, just to name a few. For instance, have you ever driven from one place to another and didn’t remember the actual driving process? After learning how to drive it becomes habitual. The mind kicks in when it’s necessary, like an emergency brake or when traffic breaks so we speed up. But for the majority of the time we allow our autopilot to take over.

If we can allow our awareness to shut off when we are operating a vehicle daily,

how many other vital moments are we missing?

Mindful Awareness Meditation

This is a simple discipline that will both challenge and change you, combining both mindful awareness and meditation into one very powerful practice. First you need something to focus on and in this case it will be your breath. The only way to know when you are distracted is if your attention is on one thing to begin with. The breath is portable, easily accessible and always in the present moment-making it the ideal single point of focus.

Next you’ll need to find a comfortable posture. If you’re choosing a chair I would recommend one without arms to practice proper posture, feet flat on the floor. Placing your palms on your knees, facing the ceiling or resting on your lap (pretend you’re holding a giant imaginary wheel.) Remember you can also lay down and practice on a mat. I wouldn’t suggest doing so on your bed; your body understands that comfort zone as place to sleep, not pay attention.

Finally set a duration of time, preferably 10 minutes to start, and focus on your breath. Your thoughts will absolutely interrupt you and pull you away from your purpose. Some may be unpleasant or fantastical, continue to remind yourself gently why you are sitting here. Keep coming back to the breath. Losing your train of thought is just another form of practicing patience with yourself. Don’t attach expectations of disciplined stillness onto this practice when this is something you’ve never done. And don’t give up at the first sign of frustration!

Struggling to sit in stillness for 10 minutes is why you should continue to practice sitting still.

Practicing Discipline and Responding to Distraction

When you first begin to meditate your thoughts will be running wild. Your mind thinks this way 24/7. The only difference is now you are paying attention to those rapid thoughts. That’s a HUGE step in the direction of progress. Remember meditation is a disciplined practice. Be kind, patient and forgiving toward yourself when losing track of the breath. Keep coming back to the breath over and over and over again.

The time of day you choose to meditate varies for each person. Most of the books I’ve read recommend doing it first thing in the morning to set the tone of the day. I’ve found it helps pairing meditation time with a responsibility or chore. My morning practice takes place after I brush my teeth. I sit on a chair or mat for at least ten minutes, focusing on my breath and visualizing the day ahead. On the days that I am extremely distracted struggling to stay still, I gain the most from my practice. With that experience in mind I know it’s important to continue checking in on my moods and thoughts throughout the day.

Keep coming back! This advice can not be said enough. Come back to your breath, the chair, the reason why you sat still to begin with. Only then will responding to the mental distractions become easier. It’s not about clearing your mind but rather working toward peace of mind. Committing to meditation, even just ten minutes a day will build your awareness of self and increase your ability to regulate emotions.

TRY THIS AT HOME!

If there were a way to slow the chatter of your mind, learn to control your moods, and ultimately become a better person you’d jump on the chance. Meditation is that practice. It is not a quick fix because it’s the journey that is meant to change you. Only in experiencing moments of discomfort are you pushed to fulfill your potential. Practicing stillness makes you grow through what you go through.

Whatever success looks like in your life meditation will only help you get there. Commit to your future self’s mental health and practice meditation for one week, 10 minutes a day. Pay attention to the challenges, not with a judgmental mind but with an open awareness- get to know the real you.

Meditation is not just for religious people, spiritual people, or those who believe in something higher. It’s for those who wish to function optimally in an ever-changing world.

Setting Goals Pt. 2

Let’s get familiar with the expected distractions and prepare for the unexpected halts in progress. The road to achieving anything is winding, covered in hidden pitfalls, and obstacles waiting for the chance to derail you. The wise choice would be to prepare both mentally and physically for what lies ahead. Listed below are the most common problems, issues, and self-defeating habits people come across after goal setting.

Lacking prioritization

Time
Energy
Travel

Lack of results

Not quick enough
Seems like the opposite result
Focusing on the external only

Lack of motivation

Laziness and procrastination
Not being surrounded by those who want the same as you
Missing accountability and visualization

Derailed by short term pleasures

Choosing fun over discipline
Choosing sleep over work
Choosing doubt over courage

Anxiety and overwhelm

Thinking about getting too much done at once
Not thinking about it because it makes you anxious
Believing you won’t get it done by a projected date

These distractions, setbacks or weak points do not define you. Instead, they highlight the areas that lack awareness and give you the opportunity to rise to the occasion. Just by reading them and starting the internal conversation you are closer to achieving whatever your heart desires. Don’t stay stuck in being aware of them, it’s time to own your part and stop giving away your control. Choose 1 struggle within each 5 category and brainstorm ways you can gear your behaviors toward productivity.

When you’re done reading this blog I STRONGLY urge you to come back to this list. Read and pause at each category. Ask yourself which of these are impeding the most on your progress. OWN IT. Be honest with yourself and your shortcomings, once you are aware you can make the shift toward progress

How to Stay Focused

Write it down daily, focus on the feeling

In big bold letters write down your goal, followed by THANK YOU. Make a conscious effort daily to look at it and believe in yourself. Practice gratitude as if it’s already on it’s way to you. Focus on the appreciation and satisfaction you’ll feel once you’ve accomplished all you’ve set out to. We spend so much time thinking about the future yet it’s rarely positive. Change that and allow your perspective to drive you.

Affirm it every morning and evening out loud

There is an incredible amount of stimulus throughout each day, some necessary and some insignificant. It’s important to remind yourself of the direction you are meant to be headed. As reviewed before there are plenty of distractions ready to pull your attention away to something easier, something simpler, or something with instant gratification. Affirming your goals each morning and night will embed success in your mind, eventually bringing you back to what is important.

Visual reminders

Never underestimate the power of a sticky note on the refrigerator, bathroom mirror, or dashboard of your car. Take a moment to think about what rooms you spend the most time in. Write out your goal, a phrase to keep you on track, or a positive affirmation to keep you focused. There may come a day you experience self-doubt- until you come across this note. Use it as a reminder of just how capable, confident and strong you are.

Weekly check-ins on your progress

Pick a day and time to have a weekly meeting with yourself-never miss this meeting! Ask yourself about this week’s thoughts and behaviors: Did you do your best? Did your trigger points get the best of you? Practice accepting your choices, forgive your shortcomings and recommit to your goals. Finally, ask yourself how can you improve this week? Create an intention from the answer, move forward confidently in the week and repeat again next week.

Accountability partner/group

Choose wisely who you share your goals, dreams, and visions with. Let it be someone who loves and supports you, who believes in your abilities and provides you encouragement. Ask this person to hold you accountable in a way you are both comfortable with. It could be a simple weekly call reminding you to stay focused and positive. Never underestimate the power of external love, support, and belief.

Learn how to read your mental and physical cues (rest don’t quit)

Check-in with yourself, particularly on the days you lack motivation. Get to know what switches off your positive momentum and shifts you toward doubt. Accept that these days will happen, and even if you’re prepared that negative momentum can knock you down. Learn to accept how you’re feeling, what you’re experiencing at this moment and ask yourself “what do I need right now?” Rest is an essential part of making progress, but quitting will never get you there. Learn the difference.

Create an Accountable Routine

The steps above are very simple to implement, it’s the consistency that is hard. Your fears and insecurities grow louder the bigger the desire becomes. But don’t let them take the power over your vision. Be mindful of your momentum- when it begins to fade or shift toward a decline. Accept that it’s happening, forgive yourself for the slipup. Remember this moment is only part of your journey, not your destination.

Pick at least 3 out of the 6 practices above and create an accountability routine for yourself. Make sure the 3 you choose are realistic for you and that it’s possible to remain consistent. Practice this routine at the same time daily and twice a day when your feeling discouraged. Remember: it’s all about momentum.

Make the effort to assure yourself that you can ALWAYS get right back on track, you are never too far off. See your goal clearly and say it aloud daily. Remind yourself as much as you need to that everything will work out in the best possible way. Shifting self-defeating thoughts to motivating ones can be challenging but with practice comes patience and mental strength. These are the superpowers that will continue to push you forward.

Tag: Accountability

Practices of a Healthy Mind