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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 July 3, 2020

30 Small Habits To Lead A More Peaceful Life

30 Small Habits To Lead A More Peaceful Life

In today’s world, true peace must come from within us and our own actions. Here are 30 small things you can do on a regular basis to increase your overall sense of harmony, peace, and well-being:

1. Don’t go to every fight you’re invited to

Particularly when you’re around those who thrive on chaos, be willing to decline the invitation to join in on the drama.

2. Focus on your breath

Throughout the day, stop to take a few deep breaths. Keep stress at bay with techniques such as “square breathing.” Breathe in for four counts, hold for four counts, then out for four counts, and hold again for four counts. Repeat this cycle four times.

3. Get organized and purge old items

A cluttered space often creates a cluttered spirit. Take the time to get rid of anything you haven’t used in a year and invest in organizational systems that help you sustain a level of neatness.

4. Stop yourself from being judgmental

Whenever you are tempted to have an opinion about someone else’s life, check your intentions. Judging others creates and promotes negative energy.

5. Say ‘thank you’ early and often

Start and end each day with an attitude of gratitude. Look for opportunities in your daily routine and interactions to express appreciation.

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6. Smile more

Even if you have to “fake it until you make it,” there are many scientific benefits of smiling and laughing. Also, pay attention to your facial expression when you are doing neutral activities such as driving and walking. Turn that frown upside down!

7. Don’t worry about the future

As difficult as this sounds, there is a direct connection between staying in the present and living a more peaceful life. You cannot control the future. As the old proverb goes, “Worry is like a rocking chair. It gives you something to do, but it won’t get you anywhere.” Practice gently bringing your thoughts back to the present.

8. Eat real food

The closer the food is to the state from which it came from the earth, the better you will feel in eating it. Choose foods that grew from a plant over food that was made in a plant.

9. Choose being happy over being right

Too often, we sacrifice inner peace in order to make a point. It’s rarely worth it.

10. Keep technology out of the bedroom

Many studies, such as one conducted by Brigham and Women’s Hospital, have connected blue light of electronic devices before bed to adverse sleep and overall health. To make matters worse, many people report that they cannot resist checking email and social media when their cell phone is in reach of their bed, regardless of the time.

11. Make use of filtering features on social media

You may not want to “unfriend” someone completely, however you can choose whether you want to follow their posts and/or the sources of information that they share.

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12. Get comfortable with silence

When you picture someone who is the ultimate state of peace, typically they aren’t talking.

13. Listen to understand, not to respond

So often in conversations, we use our ears to give us cues about when it is our turn to say what we want to say. Practice active listening, ask questions, process, then speak.

14. Put your troubles in a bubble

Whenever you start to feel anxious, visualize the situation being wrapped in a bubble and then picture that sphere floating away.

15. Speak more slowly

Often a lack of peace manifests itself in fast or clipped speech. Take a breath, slow down, and let your thoughtful consideration drive your words.

16. Don’t procrastinate

Nothing adds stress to our lives like waiting until the last minute.

17. Buy a coloring book

Mandala coloring books for adults are becoming more popular because of their connection to creating inner peace.

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18. Prioritize yourself

You are the only person who you are guaranteed to live with 24 hours a day for the rest of your life.

19. Forgive others

Holding a grudge is hurting you exponentially more than anyone else. Let it go.

20. Check your expectations

Presumption often leads to drama. Remember the old saying, “Expectations are premeditated resentments.”

21. Engage in active play

Let your inner child come out and have some fun. Jump, dance, play, and pretend!

22. Stop criticizing yourself

The world is a hard enough place with more than enough critics. Your life is not served well by being one of them.

23. Focus your energy and attention on what you want

Thoughts, words, and actions all create energy. Energy attracts like energy. Put out what you want to get back.

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24. Assign yourself “complaint free” days.

Make a conscious decision not to complain about anything for a whole day. It might be harder than you think and the awareness will stick with you.

25. Surround yourself with people you truly enjoy being in the company of

Personalities tend to be contagious, and not everyone’s is worth catching. Be judicious in your choices.

26. Manage your money

Financial concerns rank top on the list of what causes people stress. Take the time each month to do a budget, calculate what you actually spend and sanity check that against the money you have coming in.

27. Stop trying to control everything

Not only is your inner control freak sabotaging your sense of peace, it is also likely getting in the way of external relationships as well.

28. Practice affirmations

Repeat positive phrases that depict the life and qualities you want to attract. It may not come naturally to you, but it works.

29. Get up before sunrise

Personally witnessing the dawn brings a unique sense of awe and appreciation for life.

30. Be yourself

Nothing creates more inner discord than trying to be something other than who we really are. Authenticity breeds happiness.

Featured photo credit: man watching sunrise via stokpic.com

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