Purposefulness Through Mindfulness: 6 Ways To Achieve Better Meditation


As research as shown that 3 days of purposeful mindfulness meditation can eliminate most, if not all of the stress that someone is feeling, it is important to know how to achieve this. Being purposeful means more than just scheduling an appointment to meditate in your calendar every day. It’s a concentric effort that brings all of your senses to bear.

It all begins with a better approach to paying attention to things all day. Perfection can be found in many things if we’re willing to look for it. Even the flavor of our toothpaste has a certain perfection to it, but only if we’re willing to notice it through mindfulness.

1. Take a Break. You must be willing to allow yourself to take a break from your own world every now and then. We all create barriers to the real world in our haste to get through any given day. Mindfulness allows us to take these barriers down so that we can take a break from our fantasy worlds that we construct to cope with life’s stresses.

2. Weave It In. Mindfulness can be a lifestyle approach if you’re willing to adopt it. Every touch, every taste, and even every emotion has a deeper quality to it if we’re willing to take notice of it.

3. Categorize It. The mind is used to having to calculate billions of things at once. Think about it. Your brain is causing your heart to beat, your lungs to breath, and your eyes help it to understand these very words. It’s used to creating categories to file experiences and thoughts into, so allow it to do so. What does your shirt feel like right now? How comfortable is your chair? Do your shoes need to come off?

4. Accept the Emotion. When the mind tries to relax, it tends to think of something that creates an internal trigger. These triggers then force a response that creates sadness, anger, or regret. We so often keep busy simply because we want to avoid these difficult emotions. By focusing on mindfulness, we can stop running, forgive ourselves, and then begin to move on.

5. Be Neutral. Mindfulness meditation stops the instant we begin judging ourselves on the quality of our thoughts. We must be able to take a neutral approach to the various states of mind that we have. If we do not, then we’ll create new barriers to mindfulness that will never allow us to eliminate stress. Why? Stress is created with the formation of every barrier.

6. Let It Go. What mindfulness meditation does better than anything else is forgiveness. It gives the mind a medium that allows it to let go of things that it may have held onto for years. We are not defined by our past, but we so often live in our memories and allow them to drive us. It’s now that matters. It’s whom we will be in the future that matters. That’s what mindfulness allows us to focus upon.


Meditation Will Change Your Life and Here’s Why

meditation will change your life

The reasons why you might choose to meditate are your own. Everyone can benefit from the daily practice of meditation. No matter what techniques you prefer or how much time you decide to spend meditating, you will change your life in profound ways if you start to meditate.

It Organizes the Hard Drive of Life

You know how the files on your computer’s hard drive can get fragmented from time to time? This happens because some files get deleted, others get displaced, and the end result is a computer that starts to run more slowly. The same thing happens to your mind! Meditation is like the defragmentation program for the brain. It helps to organize your mind so that it can be more productive and function like it should.

Just like a computer will start to speed up once it gets organized again, the mind will become more focused and have greater clarity when it is in a more quiet state. You can be more creative, think more clearly, and stay at a task for a longer period of time. Because your mind is more focused, it takes less energy to get all of the work done! In return, you feel energized even after a long day or you get more work done during the same amount of time. It’s all because of meditation!

You Have Finite Energy For Each Day

Why do you feel drained after a long day of work? It is because you have spent energy pushing away the negative components of life that are near you. You’ve spent energy worried about what the future may hold. By meditating, you’re able to remove these negative influences using less energy and you spend less time worrying about things outside of your control because your body’s hard drive is balanced and fine-tuned to accept new information.

So often we focus on just the physical benefits of meditation, and maybe rightly so because more energy and focus and creativity are good things. The mental balance and clarity that meditation brings, however, truly changes your life because you can put things into a greater perspective. Instead of being focused on the tasks that are at hand at this very second, you can have a vision toward the future.

The choice is up to you. You can meet each challenge with positive ambition and a minimal amount of energy or you can push the negative away as you always have. Through meditation, the balanced approach gives you better processing power, more flexibility, and ultimately a more positive and consistent result.

That’s why meditation will change your life. Start the process today and you won’t believe how quickly you can get your mind organized!


6 Ways To Make Family Meditation Part of Your Daily Routine

phot Jordan Junck

Life can get to be pretty hectic. That hectic energy has to go somewhere and it is often dispensed inside the home. Meditation is a great way to disperse this energy and even kids as young as 3 can meditate with you to bring a level of serenity back into life.

Meditation is also a great way to bring extra time into the routine for parents and kids to connect with each other. If you’re ready to make some changes so that your routine can include family meditation, then here are 6 ways to get started.

1. Be the Role Model

Kids are going to replicate what their parents are doing. If you start meditating, then they will become curious about what is going on. They might even ask to join you! Kids don’t need to have perfect form as they get started – and neither do you! Sometimes being there in the moment is a better goal than trying to achieve meditative perfection.

2. Get Into the Routine

Kids are more habitual than you might think. Changes of routine are sometimes difficult to accept at first, so be sure to schedule in meditation at the same time everyday. Plan for 20-30 minutes, but it’s fine if your kids make it 10-15 minutes at first. It’s more important to practice some than not practice at all, so don’t keep time limits.

3. Give Yourself Some Room

Meditation is easier to start when there are fewer distractions. Create space in your home that is free of electronics and other distractions.

4. Consider Music

There are a number of good music options that can help you meditate. Classical, Baroque, or even soft piano music can all help to sync up the mind with the heart and eliminate those racing thoughts.

5. Don’t Force It

Meditation is best embraced on an individual level. Your kids aren’t going to meditate in the same way you will. Neither will your spouse. If you have more than one child, they’ll even meditate differently from each other! All of this is fine, normal, and needed so that everyone can embrace family meditation.

6. It’s Not Going to Be Perfect

The key to making family meditation a success is to not give up on the process. Some days are going to be better than others. Sometimes kids will just look at you when it’s time for meditation like you’re a bizarre alien from an ancient moon who has come to steal their sugared cereals! What matters is that you stay in the routine. When you can do that, the kids will eventually come around to join you because they see value in it.


5 Easy Ways to Make Meditation Part of Your Daily Routine

Daily Meditation Routine

Did you know that your daily routine can become part of the way you meditate? Many of us tend to do the same things every day as we get ready for work, eat lunch, or drive home along the same route after a stressful day. By changing how we view these routine items so that we’re more mindful of what is going on, it becomes possible to create meditation moments throughout the day that can create a barrier against stress.

Here are 5 ways that you can begin to make that happen right now!

#1. Use cleansing as a meditation ritual. Whether you wash your face in the morning or you have a shower at the same time, take this moment as a way to start off your day with meditation. Let the warmth of the water surround you. Take notice of the soap or cleansers and how they smell. Feel the smoothness of the lotion as it glides on your skin.

#2. Take moments to breathe. What gets so many of us in trouble during the day is forgetfulness. It’s not that we forgot a deadline or the gallon of milk we were asked to pick up. We forget to breathe! There are numerous moments throughout the day where you can just take a couple moments to enjoy a deep breath. Let the experience overwhelm you and relax your muscles. You might just find more patience to tap into when you do this on a regular basis.

#3. Lunch is perfect for meditation. There’s a good chance that you’re practicing mindfulness during lunch without even realizing it. Great flavors and a wonderful atmosphere that allows you to be quiet and contemplative will create an enormous level of personal satisfaction… and that translates into relaxation!

#4. Take a walk to decompress. Exercise helps to reduce stress, so imagine what combining mindfulness and exercise could be like! Take a brisk walk and enjoy the movement in your muscles as your feet hit the ground. Feel the brush of a leaf against your arm or the grass beneath your bare feet. Let your thoughts wander, send them away if you wish, and focus adding a breath to each footstep for an incredible experience.

#5. Check your speech. It’s easy to have a sharp retort. It’s not so easy to speak words that can empower others to do something great! The tongue really is a double-edged sword, but a moment of mindfulness can make the decision to create kindness much easier to make. It isn’t just to other people that you can practice this either – negative self-talk can be just as damaging as if someone else spoke those words to you.

With so many ways to add perfect little moments of meditation to your daily routine, it will become easier to incorporate mindfulness into life. Try these five methods today and you will see some immediate changes begin to develop that include more patience and the ability to withstand stress in better, healthier ways.


Could Slow Reading Be a Form of Meditation?

slow reading meditation

Have you ever noticed how a good book can relax you? You settle in for a few minutes of reading and before you know it, the entire night has almost passed you by! What is unique about a slow read is that your mind is solely focused on the words being read and how that relates to the pictures that are created in your mind. You know what else creates that same effect? Meditation.

Is Reading a Good Book the Same As Meditating?

If you’re trying to read for speed, then your mind is not solely focused on the book or ebook that is in front of you. You’re trying to get through the book for some specific purpose and that purpose is at the forefront of your mind, driving the experience. Speed equates to stress and that means meditating benefits are ignored for the benefit of obtaining speed.

For a slow read, however, your mind is focused on every word that is observed and then given comprehension. It’s like meditating with your eyes closed and choosing to focus on a single idea, thought, or experience. Your mind gets tunnel vision, closing out the racing thoughts and other problems that may be surrounding you at any given moment because the next word is powerful and profound.

Slow reading does more than just break the chains that the outside world tries to put onto you. It helps develop the skill of concentration and this deepens a person’s ability to actively listen in any given situation.

How Can You Take Advantage of Slow Reading?

The first and most critical component of using slow reading as a form of meditation is to eliminate all of the distractions that might be around you. Turn off your phone completely because you’ll hear the vibrations, even if you’re upstairs and the phone is downstairs. You’ll want to turn off your computer as well because even with notifications turned off or the volume muted, you will be tempted to check your Facebook page in the middle of a good read.

A slow read also helps with reading comprehension skills. The mind must be fully focused not just on each word, but each part of each word in order to fully understand the nuance and meaning the author is attempting to put into the text. Books also have more formal language than what you’ll find on social media sites like Twitter, which means a complete understanding of language can be developed by the mind. Instead of reading abbreviations to understand them, you’ll start converting the abbreviations to their full meaning in your head before understanding them.

It’s a subtle difference, but an important one. It means a complete understanding is desired by the mind! That desire will fuel you in a number of personal and professional ways, from feeling less stress to being able to read and understand more effectively.

If you’re struggling with a routine that includes meditation, then try slow reading as an alternative. The benefits are similar to what meditation can provide and you’ll be able to discipline your mind to a new way of thinking. In return, you might just find that life itself can be much more exciting!


5 Ways Students Can Benefit From Meditation

student meditation

Whether you’re just entering high school or you’re a semester away from earning a college degree, meditation can become an integral part of your life. When practiced on a regular basis, students have shown to have higher performance levels that are consistent and a number of additional benefits that can help them make the grade. If you’re ready to increase your focus, then consider these 5 essential benefits that meditation could bring into your life.

#1. Meditation Naturally Increases IQ Levels

Students who regularly practice meditation for at least 15 minutes per day have an overall increase in their IQ levels. It isn’t just intelligence that increases when meditation is practiced either. Students who meditate regularly also have higher levels of creative thinking and practical awareness as well. This means students can have a better focus on the materials that are presented to them and then retain more of the information for future use.

#2. Meditation Causes Stress Levels Go Down

Studying for a mid-term exam can be a highly stressful experience. It’s also very stressful to try to navigate the maze of hallways that come with a first day of high school. For students who regularly meditate, however, the stress levels they experience every day are remarkably lower when compared to students who do not meditate at all. With less stress affecting the mind, students also have a higher level of alertness and are able to increase their concentration levels on certain tasks.

#3. Meditation Helps With Academic Progress

Students who can meditate twice per day during the school year can show an amazing amount of progress at their grade level in a short amount of time. In just 3 months, it has been shown that students who meditate more than once per day can achieve more than 40% improvement in their academic progress. That is 30% more progress than students who don’t meditate at all. Students who just meditate once per day fall into the mid-range of academic progress in these groups.

#4. Meditation Creates Stability

Students who regularly meditate tend to be healthier overall and have fewer incidents of aggressive behavior in school. It is believed this occurs because the act of meditation helps to calm the mind and relieve anxiety and the typical pressures that school can provide.

#5. Students Who Meditate Are More Confident

When students meditate regularly, they feel more confident because they can see their mental skills increase over time. This evidence translates into higher levels of self-esteem and emotional control as well over the course of just a semester, even if students had never tried meditation before. Students were also able to relate to feelings and emotions much more effectively.

Meditation isn’t just for adults. Students of any age can immediately benefit from daily meditation as well! With amazing results being seen in just 90 days, the time to begin meditating is now.


The Art of Being: Finding What Meditation Is All About

walking at the beach

Where is it that you find the highest levels of inner peace? Could it be possible to meditate while taking a stroll around the neighborhood or even at the park with the kids? Many people have this vision of meditation as sitting in a dark, quiet room and adopting a certain pose. Mantras are hummed, yoga mats are utilized, and there’s an expectation that a mind must be calm and quiet in order for someone to be truly centered.

In practicality, however, none of this needs to happen. Meditation is about what’s right for you, not what others tell you it must be. It is something that is done in any given moment when you pursue inner peace, wherever you happen to be. We often say that we “practice” meditation, but the reality is that we simply meditate to bring joy and enlightenment in whatever form that might be.

Meditation Is the Art of Being Aware

When was the last time you went outside, took off your shoes, and just enjoyed the feeling of grass underneath your feet? If you live near a beach, when was the last time you dug your toes into the sand to feel the warmth of the Earth as the waves naturally relaxed your body? Meditation isn’t always about scheduling in moments to search for peaceful perfection. Sometimes it is about finding the perfection that comes in every moment that surrounds you instead.

How can these perfect little moments be discovered in the world around us? It is in the aspects of life that bring us the greatest joy. There is perfection in the laugh of a child swinging high in a swing. There is perfection in the simplicity of a leaf beginning to turn a golden yellow as summer turns to fall.

This means that meditation is more about your perspective than it is anything else. This doesn’t mean that chanting or humming or sitting cross-legged on the floor is a bad thing. It isn’t and thousands of people use these meditation techniques every day with great success. The point being made here is that they are just “techniques.” Your job is to discover the techniques that work best for you!

What Is Required of Meditation?

The only real requirement there is for meditation is that you must be present in every given moment where you’re attempting to find joy or enlightenment. You must let the experiences of the world soak into your soul and replace those racing thoughts that try to keep you awake at night. The worries of the future are slowly and surely replaced with the joy in each perfect moment that is experienced.

This means your focus, your attitude, and your contentedness all have influences over the quality of your meditation. Are you content with the home you have or the salary you make? Do you take the good out of any situation and always find a way to rejoice? Or does your mindset tend to stray toward the negative instead?

Meditation builds you and those around you up instead of trying to tear you down. Find your perfect moments today and the joy that it brings. When you do, you might just find yourself meditating!


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!


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.


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!