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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 January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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