If you’ve followed this blog for any length of time (you are, aren’t you?) you’d know that meditation has been a recurring theme for me this year.
I first discovered meditation when I was in Australia. But it wasn’t until I was going mad from my master’s thesis that I returned to the practice.
Now, I want to share a few things I’ve learned along the way.
With any luck, it can inspire you to embark on a meditation practice of your own.
Going from 0 to 167 days of meditation
167 days, 335 sessions, or 55 hours of meditation. How did that happen?
Just like many others, I struggled setting up a meditation practice that worked. In my humble experience, enthusiasm and willpower are not enough to keep you going over the long haul.
Here are a few things to help you get started with your meditation practice. (Don’t just read about them, do them!)
- Start small.
Follow the path of least resistance. You can start with 3 minutes of meditation every day. The best meditation is the meditation that gets done. Period. - Do it first thing in the morning.
Meditation is a vital part of my new morning routine. Make sure you set aside a time of day for your practice, because you save a lot of brain power. - Set up the right conditions in your environment.
Pull out the chair the night before, and get rid off any annonying distractions (put your phone in airplane mode, for example).
Cracking the meditation code
There is a big difference between knowing what to do and actually doing it.
The core principles boil down to:
- Know you can change (growth mindset)
- Make it fun (a beginner’s mind)
- Do what you like (intrinsic motivation)
- Take baby steps (incremental change)
- Always get better by trying out new things (constant progress)
Simple, not just always easy. But closing that gap is always worth doing.
Enjoy the benefits of a meditation practice
Personally, I have experienced many benefits from my meditation practice. I have become more aware of the relationship between my thoughts, feelings, and actions. As a result, I sleep better at night and feel more in control. During these 167 days (and counting), I’ve re-assessed my relationship to:
Over to you
Did you know that more than 3,000 peer-reviewed articles prove the benefits of meditation? Give it a go and see if it works for you. And if you’re struggling, remember: If I can do it, so can you.
What keeps you from setting up your own meditation practice? Let us know in the comments!
Take your next step
A few helpful resources to help you set up a meditation practice that works for you:
- Headspace (the meditation app I currently use)
- Free mindfulness meditations
- Mindfulness series
Bonus: Remember the blue sky
The blue sky is an important concept in meditation. Watch the video below to discover a quiet place of confidence!
Cute video reminder about recognizing that blue sky is still up there (calm, clarity, consciousness). I practice what some call “walking meditation”. While strolling I pay attention to nature’s bounty, listen for sounds, and let my mind go blank. Sometimes I need to let thoughts in to sort through them and that’s okay. I also use swimming time to simply count and enjoy the lengthening and strengthening of my body. Others gaze at a favorite poster or picture to slip down deeper. I think some folks get uptight about achieving peace during meditation – that’s not a requirement. Whatever you do to become more centered is helpful. Thanks for sharing Olle and good luck for many more days!
Thanks for sharing your experiences with us, Virginia. Walking meditation, swimming, eating… meditation can be applied to basically anything. I’m a big fan of mandala drawings myself. There is something about the activity that eases my mind and makes it more playful. You don’t have to sit down on a chair for ten minutes for it to pass as meditation. There are many ways to incorporate mindfulness into your life. Focus more on the practice and less on the outcome/achievement that comes with the practice. That’s my experience anyway. But hey, I’m still learning as I go!