Meditation Isn’t What You Imagine

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No, you don’t need to be sitting quietly in a candle lit room, or listening to Tibetan chimes downloaded from iTunes. While it does sound amazing to go to a wooded retreat to reach inner peace, it isn’t necessary — or very likely for that matter.

The reality is that you spend most of your life following the same routine, but somewhere in the chaos you need to find a little peace. The good news is that self-care through meditation is easier than you think!

Pay attention to your breath

Try this. As you breathe in, count to 1 in your mind; and as you breathe out, count to 1. Breathe in — count 2. Breathe out — count 2. Continue all the way up to 10, and then go backwards back to 1. If you get distracted and lose count, just start over.

Funny how once you get your mind involved in the process of breathing, it takes up a lot of mental bandwidth! That’s because breathing is your true “life’s work” essentially.

Be mindful

At the office you are busy prioritizing your thoughts for the deadlines coming up. Often you are still mentally putting out the fires of yesterday at the same time. Meditation quickly and efficiently allows you to leave regrets in the past and anxiety in the future, where they belong.

It only takes a couple minutes to focus on the here and now. When you get it right, your breath becomes a center of soothing calm. That is meditation through mindfulness.

Find your trigger

There is no wrong time to listen to your breath. But in the beginning, it’s a good idea to pair it with something you do everyday. It could be while waiting in line in the parking garage, or taking the recycling out. You can do it while conditioning your hair in the shower!

Practicing meditation daily and consistently develops a powerful habit for mindfulness. It forms like any other habit. You have to do it daily, even if it is just two minutes a day.

Meditation in practice

The beauty of your practice is that it is ready for when you need it most. When you do find yourself feeling overwhelmed by the size of your inbox, frustrated by an important document lost, or the gnawing anticipation before public speaking, you can instantly transport yourself to the tranquility of your practice.

Find your zen! And go there whenever you please!

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Staying Mindful

Staying Mindful

So, did you try some of the mindfulness tips from last week?

Normally, we’ve got a number of paragraphs with thoughts and ideas.

This week, we’re doing something a little different – we’re going more interactive!

First, we’d encourage you to look at the clock and make sure you’ve got about 15 minutes free.

Next, set a timer on your phone for 1 minute.

Close your eyes for a minute and think about your breathing.

           Focus on your breath and clear your mind.

Now, take out a piece of paper and set your timer for 5 minutes.

          Write down everything that comes to mind. Don’t try to think or solve any problems. Just. Write.

How are you feeling? Maybe some of those things that were stressing you out are now on paper and not just being stored in your mind?

Last, think though or write about 1 or all of these questions:

  • What will I do today that will matter 1 year from now?
  • What is 1 thing I want to accomplish today?
  • Is what I am doing the best use of my time?
  • Am I having fun? How come?

We’ve found that staying mindful and present takes a combination of little checks through out your day (breathing when you are frustrated or enjoying your food instead of scarfing down a couple of chips) and taking a couple minutes of intentional time to reground yourself amidst the stress.

Try it out and let us know your thoughts!

Be Mindful

Be Mindful

Mindfulness.

It’s a term that has started to become more and more popular. But what is it?

According to Merriam Webster Dictionary, mindfulness is:

“The practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis.”

Who has time for that?!

As our days are packed, back-to-back, and often feeling like we are running behind schedule, it can feel like if we didn’t automatically breathe – we’d forget to do it!

And yet, staying present and not letting the stress and busyness of life carry us away can be really beneficial.

Need some easy places to start?

  • The next time you find yourself getting frustrated in a meeting (or at home), take some deep breaths … in through your nose, into your belly, and with a long exhale – out through your mouth
  • Or, the next meal you eat, pause to smell your food. Think about the flavors you are tasting. What do they remind you of?
  • Pause between your actions. So, the next time you are running to your meeting – stop to notice your surroundings before you walk in. Or, the next time your phone rings – listen to the sounds and breath before you answer

Sound a little different? Totally!

Try it out this week and see if it makes a difference in your temperament or the stress you may be feeling.

And let us know what works or doesn’t work for you!

Eyes on the Prize

Eyes on the Prize

 

We recently watched this TED talk by Emily Balcetis on perception and found it FASCINATING.

By focusing their eyes on the prize, “people who had committed to a manageable goal, and believed they were capable of the goal, actually saw [the task at hand] as easier”. Net net? Mind over matter – literally.

So, where you do need a slight mindset shift? Commit to a manageable goal and believe you are capable this week!