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Reboot Your Brain With Practical Meditation

Reboot Your Brain With Practical Meditation
Meditation

Meditation isn’t just a spiritual practice. If done properly, meditation can be a practical one. Through taking more traditional meditative practices and altering them to fit my needs, I’ve found it can serve many purposes:

  • Focus. Meditating can cut through distractions and focus your mind. I’ve found certain meditations to be useful to give myself an extra edge in directing my thinking.
  • Imagination. Visualizing different scenes can give your creative muscles a workout.
  • Introspection. Remove the noise from your surroundings and you can actually hear yourself think. I’ve used meditation to solve problems, understand situations and better explore ideas.
  • Brain Reboot. Done properly, I’ve noticed an effect on my brain similar to rebooting a computer. With the right meditations I can often spend twenty minutes meditating can remove that feeling of mental fuzziness that comes with a hard day.

Use the Right Exercises

Meditating isn’t simply sitting in a chair cross legged and saying, “ommmm,” to yourself. There is no right or wrong way to meditate. However, if you want to meditate for a practical aim, say recharging your mind or enhancing your imagination, you have to focus.

When I first started meditating I’d often grow restless after a few minutes because I wasn’t sure what to do. Entering a meditation with a specific purpose will help you if your goal is practical and not spiritual.

How to Enter a Meditative State:

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  1. Be comfortable, but don’t fall asleep. Get yourself into a position where you can be comfortable but aren’t at risk of falling asleep. Too much muscular tension or bodily pains can be distracting when trying to meditate. You don’t want to move much once you start meditating, so make sure it is a position that can last a few minutes.
  2. Breathe. I always start any meditation with a breathing exercise. It usually takes about five minutes to enter the meditative state and patience is key. My goal is to stop moving and focus entirely on my breathing. I generally count to ten on the inhale, and once again on the exhale. Do this for a few minutes until you can keep the breathing pattern without counting.
  3. Flow with Distractions. Here’s a task for you: Don’t think about polar bears. Of course, trying to accomplish that task is almost impossible. Trying not to think about polar bears causes you to think about polar bears. This paradox applies with distracting elements too. Thoughts, emotions, sounds and disruptions can hamper with your meditative efforts. Don’t force these distractions out, but simply recognize them and let them pass.

The Meditation Toolkit

The first five minutes of practical meditation are always the same. After that things get interesting. I don’t profess to having a library of meditations or being a Zen expert. But here are a couple useful exercises I’ve found and developed to meet my needs:

For Focus: Isolating Senses

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Meditation can be used to enhance and practice your focus. To do that I isolate my senses, focusing on just one element at a time.

  1. On each exhale, pick an element to focus on.
  2. With the next inhale, focus on that element exclusively.
  3. With the exhale, release your focus and pick another element, or the same one.

Elements here can include parts of your body, sounds in the background, thoughts, visualizations or emotional states. Think of each breath like a mental rep, flexing the mental muscle until it gets released again.

For Imagination: Eating the White Apple

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A recent meditation I’ve found challenging and interesting I call: eating the white apple.

  1. Visualize a white apple. Hold it so that you can see it, feel the sensations of touch, even smell it.
  2. Take a bite from the apple. Not only should you experience the sensation of eating it, but the image should adjust with where you took a bite.
  3. Repeat this process until the image degrades. This happens when you can’t keep track of where and how you ate the apple. I can usually go about ten bites before the mental image gets fuzzy.

This is just one of many visualizations for flexing your ability to think.

For Refreshing: Brain Reboot

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All meditation is relaxing. Your breathing is slowed and you are eliminating distracting thoughts. A brain reboot goes further than other meditations in that aim. Here your goal is to enter a deep relaxation and leave feeling completely refreshed.

  1. Start with your normal meditations. You may want to spend a few minutes with another exercise before starting this one.
  2. Try to slow your breathing even more and make it smoother. I can usually go up to as much as fifteen counts per inhale and exhale. Don’t slow it so much that you start to feel uncomfortable as that defeats the purpose.
  3. Next your goal is to become aware of everything but detached from it. This mental alertness means that any thoughts, sounds or bodily discomforts enter your consciousness, but you simply observe them. This means holding off any reactions or instincts to inputs.
  4. Continue this for a few minutes before ending your meditation.

I’ve found this brain reboot works because it starts by deeply relaxing your body (slow breathing, no moving) and moves to relaxing your mind. The detachment is the mental equivalent of going completely limp. Observing what is happening but not passing any judgment, strategy or action on it.

Meditative Challenge

Not sure whether meditation is right for you? I suggest you spend fifteen minutes of your day for a week trying out these and researching other meditations. Mediation can be used for spiritual quests, but you can also make it practical.

More by this author

Scott H Young

Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

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Last Updated on January 2, 2019

7 Steps For Making a New Year’s Resolution and Keeping It

7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just pick one thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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3. Anticipate problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a start date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for it

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

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  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new?

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