To be meditative is a state of mind and arises from practice and discipline. It is a practice that develops your capacity for awareness, and the evidence is that meditation strongly promotes happiness. Thorough meditation you develop a new default mode of the brain that is cantered less on the self and more focused in the present. This ability in the moment is central to the experience of happiness.
Life events – Winning the lottery, becoming widowed, divorced, or losing a job have little lasting impact on happiness.
Studies have found that no matter how joyous or tragic an event, you will return to a baseline within months.
Your brain has a happiness “set point”, but research suggests that meditation is one way to raise your happiness set point.
Meditation has helped me to form all other habits, to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in life.
I’m far from perfect, however, it has helped me come a long way.
Here is a starting point …
1. Sit for just 2 minutes … Start for just one day per week.
By increasing just a little at a time, you will be meditating for 10 minutes a day by the second month, which is amaze-balls! Start small first.
2. Do it first thing each morning
3. Don’t get caught up in the how – just do …
4. Check in with how you’re feeling …
5. Count your breaths …
6. Come back when you wander
7. Develop a positive, loving, grateful attitude
8. Don’t worry too much that you’re doing it wrong
9. Don’t worry about clearing the mind. Our brains are thought factories, and we can’t just shut them down.
10. Stay with whatever arises
11. Get to know you ..
12. Become besties with yourself …
You are getting to know a friend..
Never criticize yourself… keep a friendly attitude… Smile and give yourself love. Speak and thing of U as you would your best friend!!!
13. Body scan … start at the soles of your feet… how do those feel?
Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your precious head.
14. Commit yourself … be locked in for at least a month
15. You can do it anywhere … sitting meditation is the best place to start, however, you have been practicing for this kind of mindfulness in your entire life … so if you are travelling or something urgent comes up in the morning… do it in your office, walking etc.
16. Follow guided meditation … if it helps try following guided meditations to start with … thoroughly recommend Sarah Raymond from Mindful Movement on YouTube
17. Check in with company … I love to meditate alone but you may like company of your partner, friend or child
18. Find a community … online or local groups
19. Smile when done .. be grateful you had this time to yourself and that you stuck with your commitment, showing yourself you are trustworthy, where you took the time to know yourself and make friends with you.
20. Remember it is not always easy or even peaceful.
However, meditating has amaze-balls benefits.
So, start today, and continue for the rest of your life.