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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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    4 Tips to Bolster Your Meditation Practice

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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