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Lifehack Presents: The Mindfulness Meditation Mini Guide

Lifehack Presents: The Mindfulness Meditation Mini Guide

    We as knowledge workers, creatives, and entrepreneurs have a lot on on our plates like numerous projects, meetings, ideas, phone calls to make, and decisions to come to. Not only that, but there is an entire other side of our life; the personal one. In our personal lives we have a family to take care of, difficult decisions that have to be made about friends and family, as well as making sure that our family is set up for the future.

    If you have been reading Lifehack for any length of time then you probably already have some kind of productivity system in place and have taken advantage of our tips on how to get more and better work done. But even after getting things done, sometimes things don’t feel right. We feel like we are robots. We feel that our lives our unbalanced, that we spend too much time at work and not enough with the ones that we love. We feel that the work we are doing isn’t what we want to be doing. We end up with a feeling of dread and dissatisfaction in our lives.

    This is where the practice of being mindful comes in. Rather than running the rat-race of getting things done in your life; you have to stop and understand what your life really is by becoming and staying mindful.

    What mindfulness is and what it isn’t

    Being mindful means “inclined to be aware” and mindfulness is the act of that. Some would say that practicing mindfulness and using forms of meditation to become more mindful is a Buddhist “thing”. While that is somewhat true, you don’t have to practice Buddhism to practice mindfulness meditation. In fact, there are many members of other religions that practice forms of meditation that moves them towards mindfulness. Practicing mindfulness means that you have to have an open mind and have to be open to a new experience as well as a different way of thinking about things.

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    Becoming mindful does not mean that you go into a trance, become god-like, learn to levitate, or some other crazy thing you may have heard of. Becoming mindful allows you to see yourself and the world around you just as it is without any preconceived notions of what it “should be”.

    It’s hard to talk about becoming mindful without speaking about some form of meditation. What we will discuss here is a sitting meditation that is concentrated on the breath. We won’t delve into the ins and outs of meditation but there are some good resources for that:

    The Benefits

    There are many benefits to practicing mindfulness through your day. Some of these benefits have to deal with overcoming stress and overwhelm, but there are even links from mindfulness meditation to lowering one’s blood pressure, improving memory, and ridding yourself of depression and anxiety.

    These aren’t all of the benefits that we as knowledge workers are looking for (although they are a great to have). What mindfulness meditation gives us is a place we can go to re-frame our world; to accept our current situations and therefore understand ourselves and our surroundings. This is the first step we need to make the right changes in our lives. We see the reality in front of us and based on that new found reality we can make the decisions of where we should be spending our time and attention.

    Not only that, but mindfulness meditation will lower our stress as we try to get things done throughout our day which makes work feel much more natural and less threatening.

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    Get started

    Getting started with mindfulness meditation is easy. Find about 15 minutes of spare time, a quiet room or place you can go to with the least amount of distractions, a pillow for sitting on the ground (or a chair if that isn’t possible), a timer of some sort (there are a lot of good ones for your smartphone), and no expectations of what will or won’t happen. We need to approach meditation and the practice of mindfulness with as little preconceived notions as possible. The less we expect from practicing and being mindful, the better it will “work”.

    Sit down in your quite room in a comfortable position, set your timer, and close your eyes. All you need to do now is be aware of the breath that is coming in and out of your nose. Breath in slow through your nose and concentrate on how the air feels hitting your nostrils. While breathing in, breath deep through your stomach, not your chest. As the breath in starts to slow down concentrate on the split second between the end of your breath in and the beginning of your breath out. Then feel the breath going out of your nostril. Once again, concentrate on the split second that your breath changes from going out to coming back in.

    The reason that you concentrate on your breath is because it is something real; it is reality. You will notice as you sit there for an extended period of time thoughts will enter your brain like crazy. The idea is not to “block” or “stop” your thoughts from happening. That will lead to frustration. Instead, concentrate on the reality of your situation and allow your thoughts to enter and exit your mind as your breath enters and exits your nostrils.

    Sit and meditate and breath for the set amount of time. When your bell or alarm goes off, slowly open your eyes and go about your day.

    This is the practice of mindfulness meditation in a nutshell.

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    Some issues

    The above sounds easy, right? Just sit and concentrate on your breath. Not so much.

    Many people that try to start a mindfulness practice find themselves abandoning it after one or even a few days of practice. Mostly because meditation and being mindful is hard as many different issues can come up:

    Being uncomfortable

    Sometimes people tend to get uncomfortable with the thoughts that come up or even physically uncomfortable while they are seated.

    When it comes to the thoughts that come up a good rule of thumb is first to move your attention back to your breath and to let the thought go through it’s natural progression through your mind while you aren’t attached to it. The thought can keep coming up, especially to someone that isn’t “trained” in mindfulness yet. If it is completely uncomfortable then you may need to stop your practice for the day and come back at a later time to try again.

    When it comes to physical uncomfortableness you may need to move your body a little bit or find another position that is more comfortable for you. Something to remember though is to feel some of the minor pain or restlessness or your body as you sit there as it is reality. You of course don’t want to cause yourself injury, but there will always be small issues that come up with our bodies as we sit. Try to sit through them.

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    Expectations

    Going into a meditation and mindfulness practice you want to have the least amount of expectations as possible, but after some weeks or even months of practice you may find yourself expecting some sort of revelation and peace in your everyday life. When this doesn’t happen you will probably give up on the practice all together because it “doesn’t work”.

    While meditation and mindfulness will end up bringing you peace, understanding, and lower overall stress levels, it doesn’t mean that you will experience it immediately. Remember we are shooting for feeling reality for the way that it is. Keep moving forward and shift your expectations.

    Where we are going

    Okay. So you sit and meditate every day. You concentrate on your breath and live in the moment. But why?

    Well, as we continue our mindfulness practice some peculiar things will start to happen. As you live your life and do your work throughout the day you may find yourself slowing down and concentrating on your breath as you become stressed or overwhelmed. This will ground you and help you realize what the current reality is. Rather than reading an email and then instantly fantasizing about what it “could” mean, you can step back and read it for what it is and not get excited or upset.

    The projects that you have been working on (or haven’t been working on) start to look a little different. You may be able to slow down and ask yourself, “why am I doing this?” If the answer isn’t apparent you may just want to cut the project entirely. In the past, cutting or declining projects may have been perceived as a weakness. After seeing things for the way they are you can simply see that these project may not interest your or may not help you further your career in any real way. You start to see the reality of all situations in work and life.

    Practicing mindfulness start a chain reaction in your life. The simplest of tasks (sit and concentrate on your breath) can turn your life around because you bring that simplicity into everything you do. That’s why we as entrepreneurs, creatives, and knowledge workers need to practice mindfulness.

    (Photo credit: Face huge stress, meditation via Shutterstock)

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    CM Smith

    A technologist and writer who shares advice on personal productivity, creativity and how to use technology to get things done.

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    Last Updated on July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

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