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MEDITATION SERVICE: THE PURSUIT OF HAPPINESS

MEDITATION SERVICE: THE PURSUIT OF HAPPINESS

Millions of people the world over live a stressful life, especially in the United States. With the hectic pace and many challenges faced in our world today, most of us feel stressed and tired. Time is often too short to complete everything in a single day, and we often feel unhappy and depressed whenever we fail to accomplish what we originally set out to do. Most of the time, we are so busy that we hardly make the time to meditate or balance out our centre.

If you are looking to live a healthier life, then you should consider meditation.

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It helps calm your nerves, overcome stress, and increase your concentration. With meditation, we can transform our mind from unhappy to happy. One of the best ways of developing a successful meditation habit is by finding the perfect kind of meditation that works best for you. In order to know the right fit, visit a professional who can help choose the one that feels the most comfortable.

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Why Learn to Meditate

The benefits of meditation cannot be over emphasized. When practiced daily, you will feel more balanced, active, and positive- even in the most difficult of times! The reason why most people meditate is to help make their mind calmer and more peaceful. Once our mind is relaxed, we can focus, as well as mentally stabilize our intentions to execute our daily goals. Having control over our mind is one of the most difficult things to do. Our mind is always influenced by external circumstances. We become excited when things are rosy, but if things go bad, we feel irritated. By practicing meditation regularly, we are able to control our mindset regardless of the external circumstances.

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How to Meditate

Meditation helps improve health, sleep, and can make you feel happier. Mediation helps us discover who we truly are. However, when trying to incorporate meditation, many people find it difficult to control their thoughts in the initial process. The following are some simple tips on how to help you meditate efficiently:

  • Your sitting posture determines the effectiveness of the meditation on the body. Make sure you sit upright with your head up as this will help you stay focused.
  • Keep your eyes open with a soft gaze so you don’t get lost in thought. This tip will also help you feel more present.
  • Keep your breath as natural as possible. Do not try to regulate it.
  • If your mind is still troubled, you can resort to counting your breath from one to four as you inhale and exhale. This will help you gain concentration.
  • If you are struggling with emotions, do not try to stop them. Just focus your attention on your breath, body, and feelings.
  • Keep calm and steady throughout your meditation. Focus your gaze on a small inanimate object, for example, you may use a lit candle placed in front of you.
  • After meditating, reflect on the experience in a journal.

Benefits of Meditation

A good number of scientific research has shown that meditation offers some powerful holistic health benefits. Meditation is one of the best ways to combat stress and living a healthy lifestyle; you will have better control over your thoughts, and help yourself find inner peace. Meditation is also recommended for those who are looking to improve all aspects of their life. Some of the major benefits of meditation include the following:

  • Reduction in anxiety, stress, and depression
  • Improvement in abilities to stay focused
  • Help in getting you quality sleep
  • An aid to efficient critical thinking
  • A remedy to breaking unhealthy habits
  • Encouragement towards a healthier lifestyle
  • A boost for the grey matter in various parts of your brain

Featured photo credit: Meditation by Moyan Brenn via flickr.com

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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