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Last Updated on May 13, 2020

How to Practice Mindfulness Meditation to Calm Your Thoughts

How to Practice Mindfulness Meditation to Calm Your Thoughts

Have you heard about the benefits of mindful meditation, wanted to try it, and maybe even sat down to do it, only to find it extremely difficult?

Your mind is racing, and you can’t sit still or calm your thoughts. Do you think it’s just not for you?

Many first-time meditators feel the same, but the key, like most things in life, is to simply practice.

Starting a meditation practice can have huge benefits if you stick with it. Having a regular meditation practice is one of the most important things you can do for your overall health and well-being. You can start right now, right where you are.

When I first started meditating, the soundtrack in my head sounded a little like this…

“Shoot, I forgot to send that email, should I do that first? Is 10 minutes too long, maybe I should just do 5 today? Who’s picking up the girls tonight? Am I doing this right? How long has it been? I have so much to do and I’m just sitting here doing nothing. I’m not sure I can do this. Am I done yet?”

I know I’m not the only one who’s felt like this when they first attempted to meditate. Upon asking a client yesterday if she meditated, she replied, “Oh yeah, my head won’t let me do stuff like that.”

Most people, upon starting a meditation practice, begin to list the excuses as to why it’s not working. They’re too impatient. It’s boring. There’s too much else to do. They can’t sit still.

But that’s really the point. You have a racing mind, and you feel anxious, and you want to cultivate patience. That’s exactly what a meditation practice will help you with.

Most people have an average of 60-80,000 thoughts per day. In order to get them under control and get the most out of them, meditation is a great option.

Saying I can’t meditate because my mind races is a bit like saying I can’t run because it’s hard to breathe and my legs hurt. Like with anything new, it’s not going to be easy when you first start, but the more you do it, the better you get.

In this article, you’ll read all about meditation, the benefits you’ll reap from practicing, the biggest mistake you’re making, a basic framework to get you started, and a whole bunch of resources to keep you going – and calm that racing mind of yours.

What Is Mindful Meditation?

In short, mindful meditation is combining the practice of mindfulness and meditation.

Mindfulness is the ability to be fully present and not overly reactive. Whenever you bring awareness to the information your senses are offering, you’re being mindful.[1]

Therefore, mindfulness meditation is a practice where an individual uses a technique – such as mindfulness, or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Mindful meditation has been practiced since antiquity in numerous religious traditions and beliefs, often as part of the path towards enlightenment and self realization. Since the 19th century, it has spread from its origins to other cultures where it is commonly practiced in private and business life.

Meditation is essentially about finding quiet in your mind, being in the present moment, and entering a deep state of peace and relaxation. It’s not about clearing your mind from all thoughts and feelings. It’s about learning to observe those thoughts and feelings without attachment or judgement.

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A simple definition of meditation, offering by Deepak Chopra’s Chopra Center, is “a journey from external activity to inner silence.”[2]

Mindfulness meditation is just one type. From active meditation to walking meditations, guided meditation to transcendental meditation, there are many types of practices (and even definitions). Many people feel prayer, contemplation, and mantras are all forms of meditation, and they certainly can be if they lead to a sense of inner peace and stillness.

Regardless of which form you choose, meditation has all sorts of benefits mentally, emotionally, spiritually, and physically.

Benefits of Mindful Meditation

Mindful meditation allows you to calm your thoughts, achieve greater mental and emotional clarity, and access your true self – the one free from the weights, stresses, fears, and anxieties of the world we live in.

Studies have shown that meditation can transform your life and:

  • Lower stress levels and blood pressure[3]
  • Help you sleep better
  • Improve your overall health and relationships
  • Increase productivity
  • Create more joy and connection in your life
  • Manifest your deepest desires
  • Create an expanded sense of awareness and even..
  • Increase world peace

Research has also shown significant proven benefits in the areas of depression,[4] anxiety, and chronic pain.

Meditation is quite literally the answer for all that ails you.

Common Mistakes Made in a Meditation Practice

Want to know the biggest mistake you’re making with your meditation practice? It’s how you’re thinking about it. It’s likely your beliefs around meditation that are getting in the way, not the practice itself.

Think You’re Doing it Wrong?

You think you can’t do it.

You think it takes years of practice to receive any benefits from mindful meditation, or on the flip side, you meditated once and are frustrated you don’t see the benefits already. You think a successful meditation means you’re not having any thoughts. You think it’s just for yogis, airy fairy folks, and ancient philosophers. You think you don’t have enough time.

Here’s what I want you to know:

First and foremost, you can’t do it wrong because there’s really no one right way. In fact, as we mentioned earlier, there are hundreds of meditation practices and techniques. It’s about finding what works for you.

You don’t have to meditate every morning for 30 minutes. You can start with 5 minutes and work your way up. In fact, you could start with five mindful breaths. There, you just practiced mindful mediation! See? You can do it.

You will most likely have a multitude of thoughts while you’re meditating, and that doesn’t mean you’re doing it wrong.

You don’t have to dress up in flowy clothes, burn incense, and chant ‘OM’ if you don’t want to. But feel free to if that’s what you connect with. You can mediate at your desk, in your car — not while driving please — or on your hike.

So stop being so hard on yourself. If you think you’re doing it wrong, your mind is going to want to throw in the towel and stop – or worse yet, not get started in the first place.

Repeat after me:

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I cannot meditate wrong. There are many different ways to mediate, and I just need to find what works for me.

Is There a One-Size-Fits-All Approach?

I’m a big fan of this premise in all of life. The thing about most advice (on any topic really) is not that it doesn’t work, it’s that it doesn’t work for everybody. Any habit you are trying to create needs to take into account your unique personality, lifestyle, and challenges.

Have you ever set out with great intentions to do something – a new diet, exercise regimen, or meditation practice — only to fall flat on your face a few days or weeks later? Then what? You beat yourself up that you didn’t do it right, that you failed.

However, you haven’t failed; you have just found something that doesn’t work for you. And now, it’s time to find something that does. What works for a friend, colleague, or spouse will not necessarily work for you, so start experimenting to see what you mind and body need from you.

There is a perfect form of mindful meditation that will work for you — you just have to find what that is.

For most people, silent meditations are difficult at first. Instead, try looking up some guided meditations on YouTube to get you started.

Some connect more with nature and find it easier to practice meditation while walking or hiking outside.

So, if you’ve tried meditation and it hasn’t worked for you, try one of the suggestions below. Try until you find something that resonates with who you are.

A Basic Framework for Mindful Meditation

To get you started, I reached out to yoga, meditation and mindfulness teacher, Libby Carstensen, to give you a basic framework for mindfulness meditation.[5]

Her first reminder?

Meditation isn’t about quieting the mind but about finding the quiet that is already there.

Here’s her advice:

“I recommend my clients begin their daily practice by starting with a simple breathing technique to calm the mind and then begin their meditation practice.”

Remember this teaching, the breath controls the mind. “Pranayama” is the yogic technology of breath control. When consciously breathing, or breathing on purpose, the breath will restore control over the mind and allow you to focus and direct your awareness.

As Yogi Bhajan, the great Kundalini Yoga master said,

“The mind is a wonderful servant, but a terrible master.”

Start With the 4-7-8 Breath

This technique, developed by Dr. Andrew Weil, forces the mind and body to focus on regulating the breath, rather than replaying your 60-80,000 thoughts.[6]

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The 4-7-8 count, also known as the relaxing breath technique, is one of the easiest to do, and the benefits are immediate. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”

It’s perfect for anyone looking to calm their mind before meditation or whenever you’re feeling anxious.

The 4-7-8 Technique:

  1. Rest the tip of your tongue at the top back of your teeth.
  2. Let out a deep exhale, along with a big sigh or whooshing sound.
  3. Close your mouth and slowly inhale through your nose for a count of four.
  4. Hold your breath for a count of seven.
  5. Exhale deeply though your mouth and completely for a count of eight, being sure to let out a big sigh or whooshing sound.
  6. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.

Now you’re ready for your meditation. Here’s a simple framework for meditation:

1. Get Clear and Set Your Intention

Why do you want to meditate? What matters to you?

I believe if your “why” is big enough, then anything is possible. Is it health, peace of mind, inspiration, forgiveness, or connection?

2. Set Yourself up for Success

Eliminate any distractions, close the door, use the bathroom, silence your phone, and ask your family to leave you alone for the next 5 to 20 minutes.

3. Correct Your Posture

Lying down is a signal to the body to go to sleep, so I don’t recommend lying down for meditation. You can sit in a chair or cross-legged in easy pose using a pillow or a bolster.

If you’re not comfortable, you won’t be able to relax. But don’t get too comfortable. The point is to focus your awareness, not to shut it down.

4. Keep a Tall Spine

Inhale, roll the shoulders up to your ears. Exhale, roll them back and down. This stacks the head atop your neck while floating the shoulders over the hips.

Consider this a neutral, tall spine. Every time you feel yourself hunching forward or slumping, reset your spine. Rest your hands comfortably on your knees or lap.

5. Close Your Eyes

With your eyes closed, direct your attention towards the brow point or the third eye.

6. Focus Your Attention on Your Breath

With your eyes closed, bring attention to your breath and notice how the body moves with each inhalation and exhalation. Slowly inhale and exhale though the nose.

If your mind begins to wander to one of your thoughts (and it will), return your focus back to your breath.

7. Relax Your Body

Begin with a body scan: start at the scalp and move your attention slowly downward, methodically relaxing and softening each part of the body.

Consciously relax your body and let go of any tension from your head, neck, or shoulders. Releasing body tension will help you open to whatever arises during your meditation.

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8. Repeat the Mantra So Hum

Take a slow, deep breath through your nose, while thinking or silently repeating the word So. Then slowly exhale through your nose while silently repeating the word Hum. Continue to allow your breath to flow easily, silently repeating So . . . Hum . . . with each inflow and outflow of the breath.

Whenever your attention drifts to thoughts in your mind, sounds in your environment, or sensations in your body, gently return to your breath, silently repeating So . . . Hum.

9. Now You’re Meditating

Continue the practice for as long as it is comfortable. Start with 5 minutes a day, working up to 20 minutes once or twice a day.

When your practice is complete, stop the repetition of the mantra and sit silently with your eyes closed, taking a moment to rest in the stillness and silence.

10. Never Run to or From Meditation

Notice if you want to quickly move onto the next thing after your meditation practice. Take a few minutes to stretch and bring your awareness back into the present moment before you rush off on all the things you need to do.

Bonus Tips for Meditation

If you’re looking for some additional ways to get going. Here are a few additional ways to start meditating.

Download an App

Apps like Headspace and Calm are both fantastic places to start. They contain guided mindful meditations and breathwork on everything from stress, anxiety, self-esteem, concentration, walking, forgiveness, gratitude, and sleep.

You can choose from shorter meditation to longer as you progress and get more comfortable. Both offer a free trial, so you have nothing to lose.

Join a Group or Class

Feel like you just can’t do this on your own yet? There are plenty of group meditation practices and classes out there.

Search for ones that are close to you. These are often held at yoga and movement studios. You can search online for local Meetup Groups, check out Meditation Finder, or Google “local meditation groups” or “local meditation classes” to find something nearby.

Surf the Internet

There are some incredible mindful meditation resources on the web, including:

  • The Chopra Center
  • Roger Gabriel, Chopra Center Educator
  • Top 25 Best Meditation Resources: Guided Meditation, Meditation Music, and Meditation Apps
  • YouTube. Just search for topics you’re interested in. Guided Meditation for Anxiety? Check. Guided walking meditation? Yep, there’s 200. Morning Meditation? Here’s one of my favorite 5-minute ones. Test a bunch and see what you like. At one point, I did a new one almost every day as I explored what worked and what didn’t work for me.
  • Deepak and Oprah’s 21 Day Meditation Experiences. I love these as you feel like you’re part of something bigger. And they are amazing. A few minutes of Oprah’s words of wisdom, followed by Deepak Chopra, and then the mediation.

Final Thoughts

It’s time to practice. It’s time to commit. It’s time to choose a method that resonates with you and try it. No more excuses.

Set a goal. Commit to a month. Too long? Commit to 10, 5, or even just 3 sessions. But start somewhere.

Studies show changes in the brain in as little as 8 weeks of mindful meditation[7], but you’ll start to feel changes in your overall mental health and well-being long before then.

In fact, start practicing mindful meditation today and you’ll begin to feel the benefits in all areas of your life. You’ll be able to bring the calmness, awareness, and clarity into each day and your relationships, career, conversations and activities. The longer you stick with it, the easier it will become and the more benefits you’ll notice.

You can do this. Your mind will calm. Your thoughts will start to slow.

You’ve got this. The time is now. Let’s get started.

More Tips on Mindful Meditation

Featured photo credit: Mor Shani via unsplash.com

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Tracy Kennedy

Lifehack's Personal Development Expert, a results-driven coach dedicated to helping people achieve greater levels of happiness and success.

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Last Updated on July 10, 2020

How to Reinvent Yourself and Change Your Life

How to Reinvent Yourself and Change Your Life

There will always be times in your life when you may need to learn how to reinvent yourself. This could come when you experience a big change, such as leaving your job, moving on from a relationship, transferring to a new home, or losing a loved one. If you are going through a major shift in your life, you may have to find new ways of thinking or doing things, or risk failing to reach your full potential.

“When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.”

Many people who dared to leave their old unhappy lives enabled themselves to pursue their passions and find a renewed zest for living. You can also achieve the same if you take a leap of faith and make things happen for yourself.

To help you always be at your best wherever you may be in your life, here are some practical tips on how to reinvent yourself.

The Reinvention Checklist

Before embarking on a journey of self-reinvention, you need to make sure that you have everything that you need to make the trip bump-proof. These things include:

Resilience

Problems and obstacles are guaranteed to happen. Some of them will be difficult and may knock you off course; the important thing, however, is that you learn from these difficulties, never lose focus, and always get back up. This requires building resilience to get through the tough times.

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Support

Humans are social beings. Although it is important that you learn to rely on yourself when facing any challenge, it is also important to have a support team that you can lean on to give you a boost when things get too tough and to correct you when you’re making mistakes.

The key is to find the right balance between independence and dependence. Don’t be afraid to be vulnerable and share the difficulties you’re facing. When you open up, you’ll find the people who are really going to be there for you.

Self-Care

During the process of learning how to reinvent yourself, you will have to pull yourself away from your old comfort zones, habits, roles, and self-perceptions. This can be difficult and cause you to question your self-worth, so it’s important to engage in self-care to maintain a positive outlook and keep your mind and body healthy as you face the challenges that await you. Self-care can include:

  • Participating in a hobby you enjoy
  • Spending time with your support system
  • Taking some time to walk in nature
  • Practicing loving-kindness meditation

Find what works for you and what helps you feel like your true self as you seek a reinvented version of you.

How to Reinvent Yourself

Once you’re sure that you’re equipped with all the tools in the self-reinvention checklist, you can begin your journey of learning how to reinvent yourself.

1. Discover Your Strengths

This step provides valuable information on how you deal with certain situations. If you have this information, you will be able to manage difficulties more efficiently.

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To find out what your strengths are, you can ask your friends and colleagues for feedback, engage in self-reflection, or try these 10 Ways to Find Your Own Personal Strengths.

2. Plan

This step calls for a thorough assessment of your current emotional, psychological, and financial status so that you can develop plans that are realistic and practical.

It’s okay to have ambitious dreams, but your plans have to be realistic. Making use of SMART goals can help you plan your life better.

You can also consult your mentor or life coach for practical tips and advice.

Ultimately, you’ll want to create specific long-term and short-term goals that you can create milestones for. By doing this, you’ll lay out a specific roadmap to your reinvented self.

3. Try Things Out

Sometimes, we don’t know if solutions actually work until we try them out. This is why it is important to experiment whenever possible, especially if you’re dealing with a career change. You may need to simply experiment in order to find the things you like. This can be the same with hobbies. If you’re not sure what you would like doing, accept invitations from friends to join them in their favorite sport or take a class, like pottery or photography.

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By seeing what’s out there in any area of your life, you’ll have a better chance of finding the things you enjoy and the goals you want to create.

4. Manage Your Finances Well

Changes may require a bit of money. If you’re shifting to a new career, you may have to pay for training. If you’re going through a tough divorce or having a hard time dealing with the death of a loved one, you may have to pay for therapy. If you’re moving to a new home, you’ll definitely have to pay a whole lot of expenses.

All of these things are possible, but it will require a bit of money savviness as you learn how to reinvent yourself. If you have that cushion, you’ll feel more comfortable straying from your current path to try new things.

5. Muster Your Courage

Fears and self-doubt may arise when you encounter difficulties and setbacks. Sometimes, they may also come when you’re taking risks. You have to manage these negative emotions well and not allow them to discourage you. Tap into your courage and try doing at least one new thing each week to develop it.

Learn how to deal with your self-doubts to move forward in this article: How Self Doubt Keeps You Stuck (And How to Overcome It)

6. Use Your Support Group

As stated above, you need to build a strong support group before you even start the process of reinventing yourself. Your group will keep you from taking wrong turns and encourage you when you get too weighed down by problems. Don’t be afraid to call them, or even ask them out for coffee if you need to vent about the current difficulties you’re facing.

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7. Remind Yourself Every Day of Your Commitment

Write your goals on different-sized cards and scatter them at home and at work in places where you can easily see them. This way, you will constantly be reminded of where you want to be. Remember, writing down your goals helps them stick[1].

8. Accept Failure, Learn, and Resume Your Journey

Failing is normal, especially when we’re trying out something new. When you fail, simply recognize it, learn from it, and move on. Failure, in the end, is the best way to learn what does and doesn’t work, and you simply won’t be able to learn how to reinvent yourself if you don’t accept the inevitable failures that await you.

Final Thoughts

If you truly want to learn how to reinvent yourself and live the life you desire, take the advice above and start taking action. It will take time, patience, and plenty of effort to make the change you want happen, but it will be all worth it.

More Tips on How to Reinvent Yourself

Featured photo credit: Ashley Rich via unsplash.com

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