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5 Simple Tips to Meditate Like a Monk

5 Simple Tips to Meditate Like a Monk

Day after day, you sit on the cushion, but every time you commit to sit your thoughts pull you away. Or maybe it’s not your mind, but it’s your body: your legs fall asleep, your back starts to hurt, and pretty soon all you can think about is the tightness in your spine. Day after day this is your cycle.

You’ve heard the benefits of meditation, but you only leave the cushion more stressed out. The issue isn’t your dedication: I’d like to lay out a few tips that will help rekindle your love of meditation and maybe help you go deeper than you’ve ever gone.

1. Create a space

Sometimes we carry all of our problems, issues, and worries onto the cushion with us. Instead of starting with an open mind, we start with a mind that’s already in a fury. We’re worried we don’t have time to meditate, or it’s going to make us late for work. What we need to do is inject some space, and we can do this simply by dedicating a certain area of our room to meditation. Maybe it’s a corner that we decorate with a rug or some shrine, or a picture of our loved ones. Whatever it is, just make sure it invokes a sense of peace within you.

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Before you set foot in that space, make sure to go in with a clear head and positive intentions. Do your best to leave your problems off the cushion, or out of your corner. It might seem silly, but ask your mind if it could mellow out for a moment. Offer a reward for your mind once you’re out of meditation—just make sure to follow through.

2. Get rid of expectations

So many of us have the expectation that the moment we engage in meditation we’re going to be calm, serene, and forget about our daily stresses. When our experience doesn’t measure up to the image in our minds, then we get discouraged. Instead of letting whatever comes up arise and pass, we let ourselves get caught up. The secret is going into your practice with no expectation of an outcome. Think of this practice as allowing you to go beyond your thoughts.

Think of your thoughts as a raging waterfall; now imagine that you’re in the cave behind the waterfall, letting your thoughts flow by. There’s no need to get caught up in the stream.

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3. Don’t force or judge

This goes hand-in-hand with setting expectations for our practice. We often demand too much of ourselves, not letting ourselves ease into our new practice. We make ourselves sit for an hour every day, or at least hold the expectation we should be doing this. The key here is to demand less.

Don’t force yourself to sit if it hurts your body, and don’t force yourself to sit longer than you can endure. Instead, think of your practice as something that builds slowly over time. Start small—try five minutes a day. The benefits are more tangible and actually increase faster when you use continual steady effort, similar to compound interest.

Over time, you’ll find it easier to sit for longer and longer periods. Start small and you’ll have huge gains in the long run.

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4. Use an anchor

We expect that once we sit down and resume a posture that our thoughts will stop, as we’re seeking a state that is complete emptiness. Instead of beating yourself up every time you get taken away by the current of thought, just remind yourself to come back. This should be a gentle nudge; laugh at yourself if you have to.

The key here is to have an anchor, such as your breath. When you get washed away and start engaging in thought, just try and remind yourself to come back to your breath. What you’re doing is building awareness: The more often you realize you’re caught up in thought, the less often you’ll actually get wrapped up.

When in doubt, start to follow your breath.

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5. Use technology to drop you into a deeper state

If you’ve tried everything above and nothing seems to be working, you might need a little assistance. There’s a certain kind of audio track called “binaural beats”: what they do is play sounds at a certain frequency that your mind can align with. This is usually coupled with other relaxing sounds, such as waves crashing or birds chirping. This combination of sounds gives your mind something to focus on, while at the same time your mind syncs up with the lower frequency tones, bringing your meditation to a deeper state.

If you want to boost your meditation practice and drop into deeper states than you’ve ever been, give the above tips a try, make some space for one or two of them in your routine. Remember that the lasting benefits of meditation really kick in once you’ve established a set routine.

Happy meditating.

More by this author

Kevin Wood

Poet and Writer

How to Find Purpose in Life and Make Yourself a Better Person 7 Ways To Open Your Heart to The World 5 Simple Tips to Meditate Like a Monk The Minimalist Guide to Creativity Think Like A Genius: How Cleverness Can Save Your Life

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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