By now, you’ve likely heard that meditation is good for you. It’s a practice that today’s top global business leaders swear by for their physical health and mental toughness.
My fellow Mental Toughness Practitioner, Anthony Taylor has penned a few words on what can be a life changer for our successful daily routine.
While meditation can be an exceptional tool for us, it can also be one of the most challenging additions to our daily routine.
Deep down inside, we’re conditioned to expect instant results. When there isn’t immediate gratification, we abandon something good because it doesn’t feel like it helps.
What if you spent 10 minutes meditating each day as part of your morning routine? If you can be consistent with that effort, it could change your life.
So how can we access the benefits of mediation?
If meditation doesn’t deliver instant benefits, people abandon it. That’s a shame since this practice can provide higher energy levels, reduce stress, and put limits on anxiety.
What makes meditation unique is that it can take whatever form you need to make it successful. If you don’t want to sit in the lotus position while chanting mantras, do something that works for your needs.
Some people meditate while taking a walk through a favourite park. Others take the time while showering in the morning or after work.
You can even meditate while lying in bed. As long as you’re comfortable and focused, you can start accessing this crucial mental fitness ingredient.
It takes about four days to start seeing results, with benefits often experienced after the first session. Here’s how you can make that happen in your life right now.
1. Find a Comfortable Position
2. Meditative practices typically work better when you feel comfortable in your environment. That means you’ll want to find a spot where you can lie or sit without creating pressure points.
3. Close Your Eyes
4. If you have trouble keeping your eyes closed during meditation, it helps to use a sleep mask to block out the visual environment. Some people prefer to use cooling masks because the cold sensations on the skin help them to relax.
5. Don’t Think About Your Breathing But Focus On It
6. You don’t want to make any effort at controlling your breath when you start a meditation session. The goal should be to breathe naturally. Feel how the air moves in and out of your lungs.
As you dial into your breathing, you might notice different sounds in sensations in the environment. If things are too distracting, you can try using earplugs or noise-cancelling headphones to obtain the focus you need.
1. Focus Your Attention
2. You’ll start noticing how your body moves with each breath. How far does your chest expand when you take in more air? Does it feel tight when you exhale everything?
It helps to mentally observe your rib cage, belly, and shoulders as each breath creates movement. Try to let go of controlling the pace of your breathing. If your mind happens to wander at this stage, bring it back to the present without judging yourself about the circumstances.
The key is to keep going with your meditation efforts.
Meditation is more of a practice that brings your mind back to the present. During your first sessions, it might feel like a struggle to stop your brain from wandering. It’s not unusual for racing thoughts to dominate during these initial stages.
If you find that 10 minutes is too long for your current abilities, trim the sessions to whatever feels beneficial. Even if that means you’re only completing 3-5 minutes at a time. Small goals are easier to achieve and you can build yourself up to 10 minutes over time.
Once you start developing the mental fitness to try more extended periods, you’ll discover how beneficial this practice can be for maintaining your overall health.
Want to learn some skills around meditation, mindfulness or relaxation strategies? Send me an email at michelle@bakjacconsulting.com to enquire about building your strategies.
Michelle Bakjac is an experienced Psychologist, Organisational Consultant, Coach, Speaker and Facilitator. As Director of Bakjac Consulting, she is a credentialed Coach with the International Coach Federation (ICF) and a member of Mental Toughness Partners and an MTQ48 accredited Mental Toughness practitioner. Michelle assists individuals and organisations to develop their Mental Toughness to improve performance, leadership, behaviour and wellbeing. You can find her at www.bakjacconsulting.com or michelle@bakjacconsulting.com
