People maintain the belief that they must spend one hour in complete silence through the practice of meditation which requires them to erase all thoughts from their minds. Most people never try meditation because they believe this false belief to be true. The practice of meditation involves learning to focus your attention while you observe when your thoughts have strayed away from your practice. Anyone who breathes possesses the ability to practice meditation.
The “Short and Sweet” Rule
Skip the 20-minute sessions, start with just 60 seconds and the shorter duration of one minute sitting time proves to be more manageable than longer sitting periods. The minute duration becomes less frightening when you understand how quickly it passes, making it easier to attempt again tomorrow.
Habit Stacking
The best way to remember to meditate is to “stack” it onto something you already do. Start meditating for two minutes right after you finish brushing your teeth or during your morning coffee brewing time. The existing habit functions as a “trigger” which lets you start your day without needing extra willpower.
Focus on “Micro-Sensations”
If you find breathing to be uninteresting, then you should shift your attention to feeling physical things. You should pay attention to how your feet touch the floor while you feel the air temperature on your skin and hear the refrigerator’s hum. The brain receives a distinct “anchor” which it can use to maintain its focus.
Meditation is “Noticing,” Not “Stopping”
People make the mistake of trying to eliminate their thoughts entirely. The task remains impossible to complete. The actual “workout” begins when you notice your thoughts have shifted to your grocery list but you guide your mind back to the current moment. You achieve your complete meditation practice through the process of observing your thoughts.
The “Name the Thought” Hack
You should assign a silent label to every thought which interrupts your concentration. When you have work worries, think “planning.” You should use “remembering” as your term to describe your past thoughts. The thought becomes easier to release once you assign it a name which helps you move beyond the thought.
Guided Assistance
You have the option to choose between two paths. The guided audio track functions as a “tether” which protects you from losing your way. The method uses a peaceful voice to assist beginners who get lost inside their thoughts with whom they should return to their original state.
Use “Fidget” Tools
Hold a “worry stone” or set of beads or coin when your hands become uncomfortable. The presence of a physical object which you can touch enables you to stay connected to your physical self as it provides a tangible touchpoint which is more concrete than breathing exercises.
The “Red Light” Reset
Meditation can occur throughout your entire daily schedule. You should execute three deep breaths which you take with purpose at every red light and elevator wait time. The “micro-meditations” protect you from experiencing stress which would accumulate throughout your entire day.
Create a “Dedicated” Spot
You can establish a specific chair or corner of your couch as your meditation area which will help you reach your meditation state faster. You can use the designated area which functions as a relaxation station. People who sit down in that space will find relaxation from their stress.
