3 Key Strategies To Create Consistent Meditation Practices

meditating by water

One of the biggest struggles that people face when first starting out with meditation is to create consistency. In the hustle and bustle of life, it is easy to forget to do things that haven’t become part of the daily habit. The only problem with forgetting one meditation session is that you’ve actually started on the first day of a new habit… of not meditating!

Beginners are often targeted when it comes to creating consistency within a meditation routine, but even folks who are advanced in this practice can find it rather easy to get out of the practice and then struggle to get back into it. If you’re ready to create a more consistent experience, then here are the 3 key things you need to do to make it happen for you.

1. Don’t Make Things To Complicated

The easiest mistake to make and one we’re all guilty of is to make things complicated when they’re really quite simple. It’s a symptom of living in a society that focuses on instant gratification. When you make time to meditate, you should already be meditating like a master, right? Wrong.

Instead of trying to force yourself into a small box with a large goal, give yourself a large box with a small goal instead. Begin by setting a goal to meditate at some point during the day. When you achieve this, set a more specific goal of meditating for at least 10 minutes. When you achieve that, then begin progressing your goals toward more and more specific items and you’ll end up achieving your results not instantly, but faster than you might believe.

2. Find Consistency, Even If Only In One Place

After a busy day at work, it can be nearly impossible to quiet down the mind to meditate. On the other hand, the craving for coffee first thing in the morning can also overwhelm the senses! Instead of sitting still, trying to achieve these huge goals without success, look for consistency in other places. Did you just meditate at the same today as you did yesterday? Were you able to get in some breathing exercises? Did your mind quiet – even just a little?

It is more important to meditate daily, even with poor results, then to not meditate at all. That’s why consistency is really important!

3. Keep Calm and Carry On

When the mind won’t quiet down and you can’t feel the stress dissipating, it can become extremely frustrating to meditate. When that happens a couple days in a row, the anger can begin to mount. Once that happens, it can be nearly impossible to get yourself into a positive mindset and begin the meditation process!

If you feel thoughts come in, deal with them. If you focus on an external noise, let your mind drift into the particulars of that noise. Let yourself become adaptable in your meditation practices instead of rigid and soon enough, you just might find that you’re practicing advanced meditation concepts even though there are distractions about you!

With these three key factors in play, you can begin creating a healthier, more consistent routine that includes meditation. Start structuring your routine today and begin to see results!

Share

Having Trouble Starting Meditation? Here’s How You Can Start!

Woman Writing in Note Book

It’s never really easy to start meditating, especially if you’ve just decided to start taking it up. It can become very disheartening to expect mental bliss, but then sit down and discover as much mental chaos within your mind after meditating than before. If you’re having trouble getting started or are struggling to find success, here are some ways that you can begin easing into the practice.

#1. Keep a journal of each meditation session. One of the fastest ways to eliminate difficulties in meditation is to discover patterns within your practices that you may not be noticing while you’re in the thick of it. Keep a journal of each session and note the struggles and the successes you’ve experienced. At the end of the week, go back through the journal to look for any patterns of difficulty that you may be able to alter.

#2. Schedule time for yourself every day outside of your relaxation time. Instead of forcing a choice between a favorite television show or time meditating, try to find time for both outside of your normal work day. Let’s face it – with 8 hours of work and 8 hours of sleep, you’ve still got another 8 hours to fit some extras in, even if you have some OT to work or need a little extra sleep.

#3. Keep an open mind. One of the biggest obstacles to meditation is our own preconceived notions. This can be both positive and negative! When we expect too much from meditation, then we have a need for instant gratification in our results. If we don’t see meditation in a positive way, then there won’t be a 100% commitment to the meditation session.

#4. Focus on your breathing above anything else. If you can just focus on one thing, then focus on your breathing. Ignore all of those other visualization exercises and just breathe in… and then breathe out. Repeat. And then keep repeating. If you cannot get your mind quiet, then maybe practice some visualizations that work well for you. If not, then just work on relaxing your muscles, release the tension from your shoulders, and enjoy a peaceful moment.

#5. Allow for transition times. If you have 30 minutes for a break, then plan for a 20 minute meditation session. The mind needs a little time to get back into the rhythm of a busy day and when you’re feeling great, you don’t usually want to stop feeling that way, right? Slowly open your eyes, restore some movement to your limbs, and allow the experience to stay fresh in your mind.

#6. Your way is the perfect way. Despite all of the advice that you can find, your way to practice meditation is the best way. If something isn’t working for you have a few efforts at it, then try something else.

If you’re tired of the stress and want to make some changes, then you shouldn’t have to worry about how you meditate. Use this guide to help develop your own methods so that you can create your own perfect way to meditate and then use it every day.

Share

Meditation Helps You Choose a Calm, Happy Life

meditating at park

Does it seem like stress and anxiety threaten to flood your soul every day? Would you choose to live a different life if you could? Although modern lifestyles demand a lot of energy and the ability to cope with unheard of amounts of stress, the good news is that meditation can make your mind and body become more resilient to the demands being placed on it. Simply taking time out of every day to breathe, relax, and focus can create the foundation of a calmer, happier life!

Which Meditation Type Would Work Best For You?

Any type of meditation can provide a mind with more strength every day. If you’re able to work on the specific type of meditation that you need, however, you’ll be able to maximize the results that your efforts can bring. Here are the four basic types of meditation to consider adding to your life starting right now

1. Awareness cultivation. By being more mindful of the environment around you, a certain level of empathy begins to develop. As your breath enters a rhythmic cycle that enhances your ability to relax, your mind will begin to wander. Experience these memories in a tactile way, but be conscious of difficult memories that could trigger a negative response. Push these away, focus on the good, and you’ll be able to use meditation to rejoice.

2. Focus. One of the most common reasons why people avoid meditation is because they feel like they can’t focus their thoughts like so many people say they should be able to do. This is just one type of meditation – if it isn’t working for you right now, then try another method! Using chants, mantras, or even music or guided meditation, streamline your focus onto one thing and keep it there.

3. Transcending. This is a more advanced form of meditation. In this method, you’re looking to eliminate all aspects of yourself as you meditate. Instead of focusing on your own worries or even your own descriptors of events, just be in this moment and allow it to exist as it is with you. Mantras help to bring about this form, but don’t focus on the mantra. Just let your mind go.

4. Energizing. Deep breaths naturally relax the body and restore its energy levels. If you find stress is bothering you, even when you try to meditate, then focus on this method first. It will help to calm you down and allow you to then proceed to one of the other methods. It’s also fine to just stay with this method to feel energized on a daily basis.

How Often Should Meditation Be Practiced?

You can realistically meditate twice a day without developing a resistance to its benefits. The more you meditate, in fact, the greater the benefits are likely to be! A good place to start is one meditation session for 15-30 minutes per day. Put it into your calendar if necessary so you reserve the time. Advance to two 15-minute sessions per day for deeper calm as you can.

With regular meditation, your mind can perform regular maintenance. Choose the method of meditation that works best for you, commit to it, and you’ll soon find that the stresses of each day won’t seem so bad!

Share

How You Can Overcome Common Obstacles to Mindfulness

dv1905003

The benefits of mindfulness are clear, but it is also one of the most difficult paths to follow. There are a number of roadblocks that get in the way, causing distractions from the peace and joy that can come with an increased awareness. Once negative circumstances happen, it’s easy to begin following a new journey! By paying attention to these common obstacles to mindfulness, you’ll be able to enjoy more than just the good life. It’ll be a great life!

#1. There Isn’t Enough Effort

Mindfulness can be very difficult. It takes ongoing effort every day in order for this specific skill to develop. It can be very discouraging to practice mindfulness at first because it feels like there is no progress being made. When you make the conscious effort to stay in control, even when you feel like you’re out of control, then eventually it will get easier.

#2. There Are Too Many Distractions

There are always going to be distractions during your journey toward mindfulness. Plan ahead of time what you’ll do if the negative thoughts begin creeping in. You can also proactively work to eliminate common distractions like email notifications so that your time won’t be disturbed.

#3. Expectations Are Unrealistic

Even though we live in a society that expects instant results, most of the time people need to pay their dues in order to taste success. That’s very true with mindfulness! Some days will seem incredibly slow and there’s nothing wrong with that. Instead of being upset about a lack of progress, try being content with the progress you do experience.

#4. Giving Up

When there is a roadblock in the way, it’s very easy to throw your hands up in the air in frustration and just walk away from the journey. A roadblock is a challenge, nothing more. You can rise to meet this challenge, just as you meet other challenges every single day.

#5. There Are Conflicting Goals

Mindfulness is a wonderful goal to have, but it can also create conflict with some of your other goals. This creates a conflict that ultimately manifests itself in stress. Goals are intended to make people happy, but it shouldn’t be at the expense of mindfulness or your peace of mind. If you’re experiencing a conflict, then it’s time to reexamine the goals you’ve got.

#6. The Eyes Are Looking Behind

The reward of mindfulness isn’t the final destination. It isn’t what has happened in the past either. The reward of mindfulness is the journey that you undertake every day. Meeting goals might bring temporary satisfaction, but that is all. With mindfulness, there is a curve of growth that allows people to be a little better every single day.

#7. You’re Just Done

Sometimes it feels like the weight of the world is on your shoulders. You’d rather do anything than practice mindfulness at that moment… and there’s nothing wrong with that. Being mindful means being aware of what you and your body needs as well. Just make sure to come back when you are in a good space and you’ll be able to conquer any obstacle.

There are common obstacles that can get in the way of mindfulness, but these challenges can be defeated. They will make you stronger. When that happens, you’ll find that the benefits of mindfulness won’t be very far behind!

Share

7 Things You Can Do Today to Increase Your Happiness

Woman on tree swing smiling

Almost everyone would love to be happier. Luckily, science exists to help us figure out how to become both healthier and happier. These seven things are backed by scientific evidence proving that they can add to your level of happiness.

1. Get Up and Get Moving

Exercise can have a significant effect on your feelings of happiness and well-being. A recent study has proven that working out can help to boost your mood and reduce your anxiety levels as well. The “runner’s high” is often talked about, and many people suggest that exercise can be addictive.  This new study has shown that not only can exercise provide an immediate mood boost, the relief may be effective long-term. Some researchers have even suggested that psychologists, medical doctors, and counselors write exercise prescriptions that include advice for getting started and daily doses.

2. Get More Sleep

Sleep helps your body and mind repair themselves from the stresses of the day. Getting enough sleep is vital to your ability to focus and be productive. Now it turns out that scientists have discovered that getting the proper amount of sleep is vital to your happiness as well. As it turns out, taking that afternoon nap may make you less prone to suffering from negative emotions such as sadness, anger, and fear. #

3. Get Outside

As it turns out, spending some more time outside may be critical to becoming happier, but where you spend that time also matters. In fact, in a study conducted by the University of Sussex found that participants reported substantially higher levels of happiness when they spent time outdoors in natural environments than in urban environments. If possible, head to the beach, as these areas increase happiness by the highest amounts, followed by mountains, forests, and then farms.

4. Volunteer

Volunteering your time to help others can make you happier. According to a German study published in 2004, people became less happy when their opportunity to volunteer was taken away. This shows that volunteering your time in order to help improve the lives of others in a significant way can help to improve your own by making you naturally happier.

5. Smile (and Think Positive Thoughts)

The simple act of smiling can make you feel happier, but you can boost this effect by thinking positive thoughts to back it up. It’s not enough to simply fake a smile – this can actually make your mood worse according to a study led by researchers at Michigan State University. Instead, you need to back your smile up with positive thoughts or memories in order to improve your mood. This is particularly true for women – the study found that women who faked their smiles were more significantly harmed by the act than men.

6. Meditate

You’ve probably heard that meditation can help improve your focus and reduce your stress levels. As it turns out, meditation can also make you happier. A recent study has shown that by practicing mindful meditation for eight weeks can make measurable changes in your brain that effect how you feel about yourself, improve your memory, and lower your stress levels. In the study, participants practiced meditation exercises for an average of 27 minutes every day in order to achieve these measurable results.

7. Be Grateful

Remembering everything that you have to be thankful for can help increase your happiness as well. If you are married or in a relationship, sharing with your partner all the reasons you are thankful for them each day can actually improve your relationship as well. According to this recent study, making a point of paying attention to the things you are grateful for each day can actually improve your mood over the long term.

Share

5 Ways A Daily Meditation Practice Can Change Your Life

lake-meditation-460

Many people move through their lives with a feeling of inadequacy. In spite of everything we do to support our families, maintain our households, and keep track of our relationships, our negative self-talk constantly repeats to us that we’re still not doing enough or not good enough. We constantly remind ourselves of our shortcomings instead of replaying our strengths.

This tendency toward self-negativity has a detrimental effect on almost every aspect of our lives. As our self-esteem falls, so does our happiness. We become less productive at work and at home, and we begin to isolate ourselves from friends and family. Unfortunately, this only feeds more into our negative self-talk. The less productive and more withdrawn we are, the more our negative inner voice crows in victory that it was right. So how can we break the cycle?

Meditation can help us calm the inner turmoil. While it may seem like such a simple step, meditation has been used for centuries by people all over the world to improve the quality of their life. Read on for five ways adding just 10 minutes of meditation to your daily routine can really change your life for the better and increase your happiness.

1.  A Better Start

If you’re like most people, your alarm goes off at the last possible moment before you have to get up, dressed, and rushed out the door. This results in an almost panicked start to your day as you hurry to try to remember everything you need as you rush out the door, skipping breakfast because you’re already late. By taking the time to meditate in the morning, you can give yourself a far more focused start. Though you’ll likely still feel like you have to drag yourself out of bed, you’ll have 10 minutes to breathe, focus, and center your intentions for the day ahead. This can make you feel more in control of everything that happens, instead of having the impression that life is something that happens to you.

2. Be More Positive

Spending ten minutes a day focusing on the positive when you wake up can help you recognize the positive events throughout your day. When you meditate on sending positive, compassionate, and loving energy to others, it becomes far easier to recognize this energy when it comes your way. Additionally, it has a tendency to make you have a more positive outlook throughout your day. “Energy flows where attention goes,” they say. So spend some time focusing your attention on the positive in order to attract more positivity your way.

3. Be More Confident

All that focus and positivity has a side effect: you’ll feel more confident. Those negative voices are remarkably susceptible to the positive effects of meditation. As you begin to become accustomed to your new routine, you’ll find that those negative voices will be far quieter. After all, when you’re starting your day in a more focused way and seeing more of the positive influences in your life, it can be far easier to see the positive traits in yourself as well.

4. Less Anxiety, More Fun

As your meditation practice begins to help you view yourself more positively, you’ll begin to care less and less about what others think of you. You’ll be freer to be yourself in social situations, making you more relaxed and fun when you’re hanging out with friends. You won’t worry so much about heading up on stage for karaoke or out on to the dance floor, because you’ll be far too busy having fun.

5. Feel More Connected

In the beginning, most people find meditation extremely difficult. Calming your mind for 10 minutes seems like an insurmountable task. However, the more you practice meditation, the more you can find value in that internal dialogue. When you’re listening to yourself without distractions, you become more connected to who you truly are. This gives you insights as to the actions you can take that will help you be truly happy in a meaningful way.

Share

5 Mindfulness Exercises That Will Change Your Life

mediation at the beach

It’s very easy to just sail through a day on cruise control. In some ways, it makes the day a lot easier to handle because stress and anxiety can be ignored. On the other hand, however, many of the details that make each day special get missed when a mind is stuck on autopilot! These 5 mindfulness exercises will help you connect to your world without the threat of being overwhelmed by fearful emotions.

#1. Meditation

The benefits of meditation are proven, but mindfulness meditation takes these benefits to a new level. Each breath that you focus upon will keep you in the present instead of focusing on the regrets of the past or the worries of the future. With daily practice, you can make each moment become a perfect moment because you can experience all of the details in that moment with an excited, eager mind.

#2. Improve Your Posture

For many, the reason why they have aches and pains that occur throughout the day is because their posture isn’t suitable for their body. The human body is very adaptable and can adjust to changing circumstances, but it also wasn’t meant to sit slouched in an office chair for 8 hours per day while typing at an uncomfortable position. Be aware of what your body is saying, listen by adjusting your posture as needed, and don’t be afraid to take a break when needed.

#3. Waiting In Line Isn’t a Waste of Time

When was the last time you spent several minutes waiting in line for something that you needed to purchase? Even when you’re in a queue, you have the opportunity to bring your attention back to the present and experience a perfect moment. You can focus on how your body is feeling at this very moment. You can take joy in the excited laugh of a child or a favorite smell and then keep that positive emotion flowing as you wait. Deep breaths will further enhance this process and keep you mindful of the good instead of the bad.

#4. Keep the Music Off

Although music can help to facilitate meditation, it can be a distraction to mindfulness. Think about your favorite song right now for a couple minutes. Think about the lyrics and the melody… and now you’ll think about that song periodically for the next several hours. Music engages the entire mind, but it doesn’t always help to bring someone to focus on the present. Instead of hearing the tones of a good composition, listen to the composition of the perfect moments of the world going around you at this very second. That’s what mindfulness can do.

#5. Eliminate the Phone

Even if your smartphone isn’t sounding right now, it presents a distraction to mindfulness. Do I have any Facebook notifications? As my boss texted me yet? These are all items that take you away from the moment. Turn your phone to silent if you must carry it with you, but remove the phone from the equation whenever possible to maximize the benefit you receive with it missing. When you’re experiencing the details of a perfect moment, you won’t notice it missing!

These 5 exercises can help you improve the mindfulness you experience every day so you don’t have to stay on cruise control. Begin practicing them today and you’ll quickly see what you’ve been missing!

Share

Are You Ready to Reduce Stress in 5 Minutes?

dreamstime_2971213

There’s just one mental practice that’s been able to stand the tests of clinical research and that is meditation. When there is a focus on mindfulness, there is a proven ability for anyone practicing meditation to improve their mental performance, increase their focus, and stop depression, anxiety, and stress dead in its tracks.

One of the most common questions that is asked by those who’ve never practiced meditation before involves the time commitment. “How much time do I have to dedicate to meditation to have it help me?” The answer might just surprise you: 5 minutes.

What Could You Do In the Next 5 Minutes?

How often have you wasted 5 minutes in your day? It happens all of the time. Whether you’re reading a Facebook post that ends up being a worthless sales pitch or you just sit at your desk and space off, there are at least 4 or 5 periods of this time that people have every day that aren’t used at all. Instead of wasting this time, try putting an emphasis on mindfulness meditation in there.

What’s interesting about the practice of meditation is that it does more than just reduce current stress levels. It also reduces the amount of perceived stress that people feel during the average day. When you change your focus from a negative, anxiety-based perspective that has worry as the #1 object of attention to a meditation-based focus that looks at positive energy as the top priority, a life can change very quickly.

More Meditation Means More Results

5 minutes is a good place to start, but you’ve also got to build upon each success that you have. Let your 5 minute meditation sessions become the foundation of longer sessions. Why? Because research has shown that those who meditate more on a daily basis have lower levels of cortisol in their bodies. Cortisol is that fuel that makes stress and anxiety burn. If you lower the fuel levels, then you lower the amount of stress.

Meditating for a long period of time can be physically and mentally challenging. You must commit to meditation as you would any other chore. The only difference is that instead of washing dishes or doing laundry, you’re providing your mind with strength that it can use to fight off the cortisol-induced issues that can flood your life patterns.

There is even some thought that a habit of mindfulness can be developed with long-term meditation so that it becomes a natural part of life. In other words, over time it is believed that the mind will automatically shift into a mode of meditation whenever there is an opportunity for rest. How do you get to this end result? By starting your journey today with your very first steps!

Take 5 minutes to meditate at some point in this day. You choose the time, but make it happen. You might just find that it will change your life.

Share

7 Benefits of Daily Meditation

meditation-music

Meditating every day is a proven way to help cope with stress, handle difficult feelings, and create a better overall well-being. Any meditation can help with providing more life stability, but a routine of daily meditation will give you added mental strength to face any challenges.

It all begins with your ability to set aside a few minutes every day to make time for meditation. It doesn’t have to be long, just 15-20 minutes, and it can fit in anywhere during your schedule. Morning, evening, or even a short break during the workday will all bring forth benefits.

1. Meditation Daily Reduces Stress

Daily meditation gives you more access to the items that are most important to you. Troubles at work, with money, or a looming deadline for school will all pass away. The relationships you’ve built with friends, family, and yourself will continue to remain and meditation helps you explore them.

2. Gain More Energy

There is an abundant source of energy inside your body that is inaccessible when you are stressed out. Meditation allows you to cleanse your soul, eliminate the nerve stresses, and give you power to keep going once you hit the wall.

3. Better Stability

Fatigue, anger, and stress all work against the human body to create emotional instability. Daily meditation helps to counter these negative influences because you are giving yourself the opportunity to recognize difficult emotions and then resolve them before they make a physical outburst.

4. Rejuvenation

Meditation is another way for your body to rest. Whenever your body is at rest, it begins to recharge. This recharge helps your body to work better, potentially heal faster, and sleep better. People will definitely notice the changes that are going on with your health!

5. No More Insomnia

If you struggle with sleeping the night through, try meditating when you wake up instead of sleep medication. Meditation helps to calm racing thoughts that can keep people away, create a more stable mindset, and this helps to give you a much deeper sleep.

6. Better Awareness

As difficult emotions increase, the higher levels of reasoning skills that are present in the human mind begin to decrease. Awareness is more than just noticing the finer details of life. It is also a way to start recognizing and defeating bothersome fears that can impact your quality of life.

7. Higher Focus

Everyone suffers from a short attention span at some point in time. If you suffer from a chronic level of low focus, daily meditation can help because you’ll be working to compartmentalize your thoughts, organize your plans, and focus on the one thing at a time that needs to be resolved.

As you continue your meditation on a daily basis, you’ll soon begin to notice that everything seems to work together naturally and in harmony. It’s often not the world that is having the problem with balance, but the individuals within that world. They might be out of balance, but daily meditation can help to set things right. Begin today, perhaps for the very first time, and you will change your world!

Share

4 Tips for Getting the Most Out of Meditation

Tips for Meditation

Meditation is arguably the single most important thing you can do for your body and mind; while obviously taking care of your physical self through proper nutrition and exercise is vital, meditation is the tool that can help you to reduce stress, properly integrate your life experiences and help to maintain a healthy perspective while strengthening and reinforcing the mind-body connection.

Studies have shown that people who meditate regularly are more adaptable, have better control over their emotions and experience an increase in grey matter in the brain. I have put together a list of four tips for those who are new to meditation in order to help you get the most out of your experience:

Tip 1: You Will Have Thoughts

One thing that those just starting out often get concerned about is the presence of thoughts. While it’s true that meditation is ultimately about emptying the mind in order to promote clarity, this doesn’t mean you won’t have thoughts. The mind is what it is and it is in the mind’s nature to think.

Stillness of the mind during the process comes from having worked through all your thoughts and mental complications. This level of awareness and control normally comes from many years of dedicated practice and can’t be achieved overnight. Don’t beat yourself up if your mind won’t stay quiet. Instead understand that it’s a natural part of your development.

Tip 2: Relax

Learning to meditate is not about forcing your mind into all sorts of twists and knots it’s not ready for. Meditation is about relaxing and allowing the mind to flow naturally without strain.

Meditation is about nourishing the mind-body connection and enabling a healthy and empowering sense of energy and perspective. This result is achieved through a slow and steady nurturing pace and any attempts to rush or stress the process can make things far more difficult than they need to be.

Tip 3: Explore

Meditation is at its root core an exploration of your mind. By letting go of expectations and allowing your mind to develop at its own pace and in its own way, you’ll experience a wealth of understanding over time as far as the way your mind works and how best to control negativity and stress.

For a truly great meditation experience, let your mind go and explore the different facets of your assumptions, biases and established thought patterns.

Tip 4: Stay With It

While in the short term, meditation may help you relax and stay calmer, many of the long-term benefits of meditation, such as increased focus and concentration and higher overall levels of contentedness, may take a bit longer.  No matter how discouraged you may get, stick with the process.

Many people don’t fully understand that meditation involves completely retraining your mind. After a lifetime of thinking a certain way, your brain can be very used to its own groove. So no matter what happens just stick with it and you’ll reap enormous benefits!

Share