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5 Meditation Myths You Should Know about

5 Meditation Myths You Should Know about

Meditation is often seen as an esoteric practice for monks, sitting for hours in lotus position. This alone is enough to leave people thinking, “Meditation is a nice idea, but it’s just not practical for my life”.

Let’s bust these myths so that you can start reaping the practical benefits of meditation in just minutes a day.

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1. You have to sit in a cross-legged position on the floor like a Buddha

Here is the truth: meditation is simply exercise for your mind. The way we exercise our minds is through deliberately taking a time out to practice awareness. Whether we sit in a chair, lie in our bed, or immerse ourselves in the ocean, the practice has little to do with what physical position we are in: the important thing is what our mind is doing. All we need to do is intentionally say: “I am now engaging in being present, and observing the moment as it is.”

Additionally, it is important to not judge the experience, but to simply recognize that you benefit from meditation simply through intentionally engaging in the practice. Just like when you set out for a run, you benefit whether you have a superb run or a mediocre run—the same is true for meditation. Some days may feel more peaceful than others, but nonetheless, you benefit no matter what.

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2. You have to know about Buddhism to meditate

There are certainly Buddhist flavors of meditation, but it is not the only type of meditation on the planet! The ability to meditate has nothing to do with any religion. Meditation is just a big fancy word for practicing awareness, presence, and observing what is happening in this moment. By being fully engaged in the moment, you are in fact meditating. When we let go of the big label, and simply immerse in the practice, we relinquish the obstacle of “meditation is only for calm zen monks.” Anyone and everyone on the planet can intentionally say ” I am now going to practice being in he moment, and observe my thoughts and come back to this moment of now.” This is what meditation is all about.

3. You can’t have thoughts to meditate properly

The beauty of meditation is that it’s an opportunity to be fully aware of the thoughts that are coming up. This way, we can observe what is bothering us so that we can willfully choose to let it go. Moreover, our mind likes to be busy, and thoughts are natural by-products of the mind. This is why the exercise of meditation is to be present and aware of the thoughts that arise, so that we can see them, and choose to let them go. The thoughts will show up, but the magic is instead of the thoughts overpowering us and draining our emotional energy, we can observe them, and recognize that we do not need to believe every thought that arises. The moment you can notice the thought is the moment that you can release it. Awareness alone is the powerful tool that transforms the moment, and empowers you to let go of the anxiety around the thought. A helpful tool to do this is to bring your attention to your natural breath anytime you catch yourself thinking. The idea is that if your attention is fully focused on your breath, it will be pretty impossible to be focused on anything else. This is why the breath is such a powerful technique for quieting the mind. Every time you observe yourself thinking, simply come back to your breath to help you let the thought go. This is how we create mental clarity, and this is the home of greater inspiration, efficiency, and an ability to make better decisions in everyday life.

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4. You will feel enlightened after meditation

Look, I won’t take away from you the possibility that you might feel really connected and awesome after a meditation session, but I hate to break it to you: sometimes your meditation session will be full of frustration, anxiety, and constant thoughts. So what’s the benefit of that? The only way to purge the anxiety, frustration, and incessant habitual thinking is by daring to take the time to let these emotions arise. The only way to liberate yourself from these emotions is to let them rise to the surface so that they can release. When you feel these emotions in a meditation practice, the important thing is to recognize that they are normal, and are often part of the fluctuations of the practice. The same way that if you are a runner, you may have days that feel superb and powerful, and other days where you feel weak and can’t stand the experience. This is all part of the fluctuations of the body, and the same is true for the mind. There will be a range of experiences, but the benefit of meditation is just like exercise—the benefits extend far beyond the time in which you engage in the exercise itself. When you go for a run, the benefits to your health are multi-fold and last longer than the mere 30 minutes you spent running. Just like meditation, the benefits of clarity of mind, and less reactiveness extend far beyond the confines of your meditation session.

5. You have to meditate for hours a day

Here is the truth: if you commit to a daily 5-minute meditation practice, you will begin to feel the benefits of clarity of mind, a deeper sense of calm, and more efficiency in your work. You are better off to create a consistent meditation practice that you can sustain on a daily basis, than go on a meditation binge trying to meditate for hours a day. Long meditations are simply not sustainable for most of us. I have seen within myself and my clients that the commitment to a sustained practice of even a few minutes a day has profound benefits. It also helps to strengthen you meditation muscles so that when you do choose to meditate for a longer period, such as 20 minutes, you will have that capacity to sustain a longer meditation. The idea of meditation is to clear our mind so that we can act more efficiently, clearly and lovingly out in the world.

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Are you inspired to start meditating? Inspiration needs action to be of true value. Either use this moment to set your alarm for a 5 minute meditation, simply by sitting in a comfortable seat, and practicing awareness. You can focus your attention to your breath as an anchor to keep you in the present moment. This way anytime you catch yourself thinking, you can come back to your breath to help you let the thought go. If this moment is not the right time to meditate, schedule a 5 minute slot into your calendar now.

Report your insights in the comments below.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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