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5 Simple Tips to Meditate Like a Monk

5 Simple Tips to Meditate Like a Monk
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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.

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More by this author

Kevin Wood

Kevin Wood is a passionate writer who shares mental and spiritual advice on Lifehack.

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 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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