“Reading makes a full man, meditation a profound man, discourse a clear man.” – Benjamin Franklin
The physical and mental benefits of meditation have been touted since the beginning of modern civilization. Yet for many of us, the mere notion of attempting to meditate can elicit the opposite of the intended effect: a raised heart rate, thoughts of inadequacy and the pressure to perform. Think you’re just not enlightened enough to meditate? Rid yourself of this self-sabotaging attitude by understanding how to incorporate mindfulness into your daily routine and we’re confident you’ll be amazed by the benefits.
Understand It
Merriam-Webster defines “meditate” as “to spend time in quiet thought for religious purposes or relaxation.” Yet the cold-hard truth is that we all have “monkey mind,” which wanders to and fro while you try to sit in so-called “quiet thought.” So we suggest re-defining meditation for your personal use as simply “mindfulness.” Be conscious of your body, your mind, sounds, sights and sensations and experience them fully. After all, how often is it that we really experience the world without thinking about it?
Be Kind (to yourself)
Also significant in adopting a meditation routine is understanding that while sitting in mindfulness, your mind will wander off in many different directions, and that when this happens, you can kindly bring it back to the simple awareness of your breath and your experience. The more accepting you are of the fact that no one’s mind is perfectly quiet every time they meditate, the easier you’ll find your practice because you won’t be so busy berating yourself.
Be Mindful
Be mindful while you either sit in practiced meditation or while you do everyday things. For example, the next time you brush your teeth, walk to the store or drink a cup of coffee, try this: aim to mindfully experience what’s happening, rather than blindly going about your day. You can be mindful in everything you do, so pick a few of your most common routines and aim to do them with a heightened awareness.
Breathe
Try this one simple act, each and every day: breathe. At a traffic light? Take one mindful breath. Waking up? Breathe mindfully before you jolt out of bed. Any time you can, simply remind yourself to breathe and pay attention to it. The more you do this, the more natural it will become until you find it much easier to stop and breathe–or do anything else–in the midst of anything.
Make it a Treat, Not a Task
Thinking of sitting down to a meditation practice but don’t know how to motivate yourself to do so? Make it a treat. Set aside a special little space in your home that’s relaxing and comforting to you or make a moveable meditation space. For example, lay down your yoga mat with a special blanket atop it, light a candle and set a nice-sounding alarm tone on your phone so that you can dedicate a certain amount of time to this enjoyable practice and enjoy every sensation you experience as a part of it.
Set a Goal
If you’re a goal-oriented person, it can be helpful to set an objective for yourself. Commit to meditation once a day (or every other day) for 5 or 10 days’ time and set a reminder on your phone or by way of sticky note. Then, reward yourself for being consistent. The positive reinforcement you give yourself will be further motivation for your daily meditation practice.
Pick a Time, Any Time
Meditation is a great way to start your day; if you’ve begun it by being aware, it’s easier to continue the trend. Meditation is also a great pause for the day, and can be done during lunchtime or as an afternoon pick-me-up of sorts. Try meditating at different times of the day to see what works best for you, and either continue to vary it or stick with a routine that works. Either way, remember to be kind to yourself and to reward yourself for doing any amount of meditation, no matter how much or how little.
