Creating a Meditation Routine

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Buddha

Mental health is just as important as physical health, and meditation can help shift your focus from physical to mental. A lot of people think they wouldn’t be ‘good’ enough or that their mind is too busy to meditate, but this is exactly why we meditate. It’s similar to if someone were to say they ‘aren’t flexible enough for yoga’. One of the reasons we practice yoga asana is to become physically flexible. There is never a ‘good’ or ‘bad’ meditation session, “there is only awareness and non-awareness or distraction and non-distraction” (Headspace).

Meditation can be intimidating at first, and there are many stereotypes and myths that come with the practice. Like, meditators sitting perfectly cross-legged with a stick-straight back and incense burning in the background…all while experiencing an “empty” mind immediately. The truth is, meditation is a life-time journey with insight gained over time and there isn’t a one-size fits all option. As a beginner, it is normal to feel sleepy, bored, fearful, anxious, frustrated, or resistant. Because the mind is used to being busy, meditation is a skill developed over years of practice that takes perseverance, discipline, and time.

Although there are undeniable benefits to starting your day off with meditation, it can be done at any time of day — it just depends on what works for the individual. Mornings are usually more quiet and your mind hasn’t been saturated with your list of to-dos or anything that is going on in the world. Allowing yourself this space in the morning ensures that other activities and tasks throughout your day will not interfere with your meditation practice.

So, how can you start your meditation practice?

1. Start small and find the time — meditate for short periods of time and take it day-by-day. It is more important to sit down for a shorter period of time a few times a week vs. jumping straight into an hour-long practice daily. Start with 3-5 minutes and begin adding more time as you get more comfortable.

2. Link your meditation practice with an automatic activity — wake up, go to the bathroom, brush your teeth, wash your face, then meditate. Use the time you would be scrolling on your phone in bed to set your day up for a clearer, calmer, and more compassionate mind.

3. Guided meditation — guided meditations are helpful for establishing confidence through the use of visualizations, body scans, mantras, and breathing, mindfulness-based, or relaxation techniques.

4. Create a sacred space — in theory, one should be able to meditate in any environment. When you first begin your practice, having a separate space that is inviting and peaceful can help establish a relationship with your practice.

5. Find a position that works for you — some meditators practice on a bolster or pillow, some use blankets, some sit on a chair with their back supported. Avoid laying down or meditating in bed as this can cause drowsiness.

6. Same time, same place — if possible, create consistency in your practice by meditating at the same time and in the same location each time.

7. Distractions are normal — it’s common to think that absolute silence is required for a ‘successful’ meditation practice. Settle into your surroundings and observe your senses by allowing the distractions to come and go, without judgement or resistance.

8. Practice mindfulness post meditation — carry the skills acquired and learned in your sessions into your day-to-day life. How can you be more mindful when driving, brushing your teeth, or taking a shower?

Meditation takes practice and it can only be mastered by, first, building a habit.

“When we experience moments of peace on a more regular basis, we start to feel a shift in our life and mind".” — Andy Puddicombe

References:

“8 Steps to Establish a Daily Meditation Practice.” Retrieved from https://chopra.com/articles/8-steps-to-establish-a-daily-meditation-practice

“Meditation for Beginners.” Retrieved from https://www.headspace.com/meditation/meditation-for-beginners

“Morning Meditation.” Retrieved from https://www.headspace.com/meditation/morning-meditation

Starting a New Habit

When you hear the word new, which emotions come up? Excitement, anxiety, hesitation, or even fear? New jobs, new experiences, and new opportunities force us into uncharted territory, which can be exhilarating and terrifying at the same time. Many of us get comfortable in our routines, and the thought of switching things up or doing something we have no experience with brings up lots of worries and feelings of uncertainty. While there is nothing wrong with sticking to what we know and our usual routines, we might be missing out on growth opportunities if we don’t step into the unknown and push ourselves to try new things.

What is something you’ve always wanted to add to your life? Maybe it’s playing an instrument, biking to work, taking evening walks, practicing a sport, pursuing a hobby, etc. Starting new habits is definitely daunting, but what if your goal was simply to do the new task for 30 days? As Matt Cutts explains in his TedTalk, 30 days is just about the amount of time needed to add or subtract a habit. 

By challenging yourself to intentionally doing something for 30 days straight, you will probably notice two key changes. First, you will likely become more aware of the present moment as you bring your attention daily to this new task. Also, you will start to experience a sense of mastery. The more we do things that are challenging and new, the more we gain confidence and feel capable of accomplishing things we never thought we could. By starting a new habit and sticking with it, we feel empowered and proud of our accomplishment. 

If you’re feeling stuck in a rut and looking for a way to get energized, make a list of habits you’d like to add to your life. Pick one to start with, and challenge yourself to working on this habit a little bit each day, for 30 days. Let us know how it goes!

Growth Mindset

One of the beautiful pieces of being human is our ability to change, learn, and grow. When we make a mistake that feels like the end of the world, shifting our attention to what we can learn from it helps lessen the sting of embarrassment. When we hold a perspective that differs from the people around us, but we’re willing to engage in a tough conversation, we open ourselves up to potential growth. Through the conversation, we may see things in a new way, or we may even inspire the other person to think about it differently. In both cases, growth is occurring. Another example of how we continually grow and evolve happens every time we face challenges. When we’re afraid, uncertain, or anxious about an upcoming situation or interaction, yet we face it head-on, we are teaching our brain that we can face scary, tough things and survive. When we face our fears, we often realize it wasn’t as terrifying as we originally thought, and we are stronger than we imagined. 

As you can see, we encounter growth opportunities all the time. The more we can lean in and embrace these moments, the more we will gain from the experience. As Carol Dweck explains in her Ted Talk, we get to choose to operate out of a fixed mindset or a growth mindset. Individuals with a fixed mindset often feel like failures when they make an error. They run from the mistake, doing everything in their power to avoid a future mess-up or imperfection. People with a growth mindset, however, view mistakes as opportunities. Through a growth mindset, we welcome new challenges and learning. 

The good news is that we can all work toward a growth mindset. Even if our current norm is to get stuck in a fixed way of seeing ourselves or a situation, we can shift to a growth mindset. “In one study, we taught [students] that every time they push out of their comfort zone to learn something new and difficult, the neurons in their brain can form new, stronger connections, and over time they can get smarter.” 

As you encounter tough situations and conversations this week, observe which mindset you automatically fall into. The ultimate goal is to approach challenges with an open mind. Ask yourself, “How can I work through this in a way that pushes me to grow, instead of giving up or digging in my heels?”