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4 Tips to Bolster Your Meditation Practice

4 Tips to Bolster Your Meditation Practice


    As knowledge of meditation has grown, more and more people have turned to this ancient spiritual practice as a way to reduce stress, increase their happiness and enhance their concentration.  We now have access to a wide array of meditation guides, in formats ranging from blog posts for beginning meditators to full-length books. However, for many novice meditators, the true challenge is not getting started, but keeping their meditation practice consistent.  Here are four fundamental tips that have helped me cultivate my meditation practice over the years.

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    1.  Set Realistic Goals

    When we are first developing our meditation practice, there can be a temptation to set unreasonable goals.  We may be so entranced by our first few meditation sessions that we want to turbocharge our progress by meditating for extra long sessions and devouring every book on the practice.  In doing so, we risk the potential for a metaphysical burnout.

    Instead, consider starting with small goals, such as sitting for five minutes in the morning, and then work up incrementally.  If you add an extra minute a day, you’ll be up to a half-hour within a month.  Remember that meditation and mindfulness are lifelong practices, so try to refrain from life-changing expectations at the beginning.

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    2.  Reduce the Temptation to Be Critical of  Yourself

    One of the things that many novice meditators, including myself, struggle with at the beginning of their practice is the temptation to become their biggest critic.  Although we  strive to keep a consistent, daily meditation practice, it is inevitable that we will at times fail to sit.  Additionally, we will have meditation sessions where our concentration will be poor and our focus muddled.  We may have to stand up, readjust our positioning our even abandon our session due to some implacable distraction of the mind.

    When these situations occur, it is natural to grow frustrated and to want to castigate oneself for a lack of discipline.  We may feel that we are even reverting to poor practices that we thought we had abandoned in the past. However, if we put too much weight on setbacks, if we place too much emphasis on a momentary lack of discipline, we risk damaging our practice through our own criticism.

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    Remember that setbacks are natural part of a meditation practice, just like they are in life.  Instead of getting down on ourselves, we should use these tough moments to help strengthen our practice by watching and observing–with an detached awareness–the ebb and flow of our distractibility.

    3.  Look for Opportunities to Practice Mindfulness off  The Cushion

    Let’s face it, we’re not going to live our lives on the meditation cushion, nor do we want to.  The goal of meditation is to be able to integrate the skills that we learn on the cushion into our daily lives.  Some of this will come naturally, but often it is beneficial to exert extra mindfulness in certain situations that may be conducive to frustration.

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    Good examples are when sitting in traffic or in a line.  Instead of letting our frustration and impatience get the best of us, we can take note of the fact that we’re in a potentially stressful situation and accept that reality.  Hopefully, alongside that acceptance will be the realization that generating feelings of anger and stress are futile, as getting angry won’t move the line or decrease traffic. Then, we can do some breathing meditation to create a feeling of harmony where a feeling of frustration used to be triggered.  In doing so, we’re slowly rewiring our brain in a positive way.

    4. Find a Sangha

    Sangha is a Pali word meaning “assembly or “company” and typically refers to a group of people who meet to meditate once or twice a week.  I’ve found participating in a sangha to be hugely beneficial to my practice and many others feel the same. A regularly scheduled meditation session helps you carve out time for your practice.  Additionally, a group of fellow meditators can be a great resource for questions that you may have about your practice.

    (Photo credit: In the Lotus via Shutterstock)

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    Last Updated on June 19, 2019

    How to Practice Positive Meditation in 2 Simple Steps

    How to Practice Positive Meditation in 2 Simple Steps

    Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

    But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

    No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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    When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

    1. Relax as You Meditate

    A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

    Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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    Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

    2. Practice Daily Affirmations

    Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

    What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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    So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

    1. Use first person pronouns in your message (I)
    2. Use present tense (I have)
    3. Use positive messages (I am happy)
    4. Repeat your affirmations on a consistent basis

    Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

    Here’s an example of a “success affirmation” you can use on a daily basis:

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    I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
    My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

    You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

    Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

    Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

    More About Positive Thinking

    Featured photo credit: Jacob Townsend via unsplash.com

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