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Reboot Your Brain With Practical Meditation

Reboot Your Brain With Practical Meditation
Meditation

Meditation isn’t just a spiritual practice. If done properly, meditation can be a practical one. Through taking more traditional meditative practices and altering them to fit my needs, I’ve found it can serve many purposes:

  • Focus. Meditating can cut through distractions and focus your mind. I’ve found certain meditations to be useful to give myself an extra edge in directing my thinking.
  • Imagination. Visualizing different scenes can give your creative muscles a workout.
  • Introspection. Remove the noise from your surroundings and you can actually hear yourself think. I’ve used meditation to solve problems, understand situations and better explore ideas.
  • Brain Reboot. Done properly, I’ve noticed an effect on my brain similar to rebooting a computer. With the right meditations I can often spend twenty minutes meditating can remove that feeling of mental fuzziness that comes with a hard day.

Use the Right Exercises

Meditating isn’t simply sitting in a chair cross legged and saying, “ommmm,” to yourself. There is no right or wrong way to meditate. However, if you want to meditate for a practical aim, say recharging your mind or enhancing your imagination, you have to focus.

When I first started meditating I’d often grow restless after a few minutes because I wasn’t sure what to do. Entering a meditation with a specific purpose will help you if your goal is practical and not spiritual.

How to Enter a Meditative State:

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  1. Be comfortable, but don’t fall asleep. Get yourself into a position where you can be comfortable but aren’t at risk of falling asleep. Too much muscular tension or bodily pains can be distracting when trying to meditate. You don’t want to move much once you start meditating, so make sure it is a position that can last a few minutes.
  2. Breathe. I always start any meditation with a breathing exercise. It usually takes about five minutes to enter the meditative state and patience is key. My goal is to stop moving and focus entirely on my breathing. I generally count to ten on the inhale, and once again on the exhale. Do this for a few minutes until you can keep the breathing pattern without counting.
  3. Flow with Distractions. Here’s a task for you: Don’t think about polar bears. Of course, trying to accomplish that task is almost impossible. Trying not to think about polar bears causes you to think about polar bears. This paradox applies with distracting elements too. Thoughts, emotions, sounds and disruptions can hamper with your meditative efforts. Don’t force these distractions out, but simply recognize them and let them pass.

The Meditation Toolkit

The first five minutes of practical meditation are always the same. After that things get interesting. I don’t profess to having a library of meditations or being a Zen expert. But here are a couple useful exercises I’ve found and developed to meet my needs:

For Focus: Isolating Senses

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Meditation can be used to enhance and practice your focus. To do that I isolate my senses, focusing on just one element at a time.

  1. On each exhale, pick an element to focus on.
  2. With the next inhale, focus on that element exclusively.
  3. With the exhale, release your focus and pick another element, or the same one.

Elements here can include parts of your body, sounds in the background, thoughts, visualizations or emotional states. Think of each breath like a mental rep, flexing the mental muscle until it gets released again.

For Imagination: Eating the White Apple

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A recent meditation I’ve found challenging and interesting I call: eating the white apple.

  1. Visualize a white apple. Hold it so that you can see it, feel the sensations of touch, even smell it.
  2. Take a bite from the apple. Not only should you experience the sensation of eating it, but the image should adjust with where you took a bite.
  3. Repeat this process until the image degrades. This happens when you can’t keep track of where and how you ate the apple. I can usually go about ten bites before the mental image gets fuzzy.

This is just one of many visualizations for flexing your ability to think.

For Refreshing: Brain Reboot

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All meditation is relaxing. Your breathing is slowed and you are eliminating distracting thoughts. A brain reboot goes further than other meditations in that aim. Here your goal is to enter a deep relaxation and leave feeling completely refreshed.

  1. Start with your normal meditations. You may want to spend a few minutes with another exercise before starting this one.
  2. Try to slow your breathing even more and make it smoother. I can usually go up to as much as fifteen counts per inhale and exhale. Don’t slow it so much that you start to feel uncomfortable as that defeats the purpose.
  3. Next your goal is to become aware of everything but detached from it. This mental alertness means that any thoughts, sounds or bodily discomforts enter your consciousness, but you simply observe them. This means holding off any reactions or instincts to inputs.
  4. Continue this for a few minutes before ending your meditation.

I’ve found this brain reboot works because it starts by deeply relaxing your body (slow breathing, no moving) and moves to relaxing your mind. The detachment is the mental equivalent of going completely limp. Observing what is happening but not passing any judgment, strategy or action on it.

Meditative Challenge

Not sure whether meditation is right for you? I suggest you spend fifteen minutes of your day for a week trying out these and researching other meditations. Mediation can be used for spiritual quests, but you can also make it practical.

More by this author

Scott H Young

Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

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Last Updated on November 12, 2020

5 Reasons Why Being a Perfectionist May Not Be So Perfect

5 Reasons Why Being a Perfectionist May Not Be So Perfect

As a perfectionist, do you spend a lot of time “perfecting” your work so that everything comes out the way you want it to?

I believe many of us are perfectionists in our own right. We set high bars for ourselves and put our best foot forward to achieve them. We dedicate copious amounts of attention and time to our work to maintain our high personal standards. Our passion for excellence drives us to run the extra mile, never stopping, never relenting.

Dedication towards perfection undoubtedly helps us to achieve great results. Yet, there is a hidden flip side to being perfectionists that we may not be aware of. Sure, being a perfectionist and having a keen eye for details help us improve and reach our goals. 

However, as ironic as it might sound, a high level of perfectionism prevents us from being our best as we begin to set unrealistic standards and let the fear of failure hold us back.

Below, we’ll go over some of the reasons why being a perfectionist may not be so perfect and how it can inhibit you from being the best version of yourself.

Why Perfectionism Isn’t So Perfect?

1. Less Efficiency

As a perfectionist, even when you are done with a task, you linger to find new things to improve on. This lingering process starts off as 10 minutes, then extends to 30 minutes, then to an hour, and more. We spend way more time on a task than is actually required.

In order to be truly efficient, we need to strike a balance between the best we could possibly do and the level of “good” a specific project requires. No one will expect perfection from you because it will ultimately be impossible to attain. Do the best you can in a reasonable time frame, and allow yourself to put it into the world.

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2. Less Effectiveness

We do little things because they seem like a “good addition” without consciously thinking about whether they’re really necessary. Sometimes, not only do the additions add no value, but they might even ruin things.

For example, over-cluttering a presentation with unneeded details can make it confusing for listeners. Jam-packing a blog layout with too many add-ons can make it less user friendly. Sometimes, consistency is key, and if you continuously change things, this will become much more difficult.

3. More Procrastination

Our desire to “perfect” everything makes us overcomplicate a project. What’s actually a simple task may get blown out of proportion to the extent that it becomes subconsciously intimidating. This makes us procrastinate on it, waiting for the ever “perfect” moment before we get to it. This “perfect” moment never strikes until it is too late.

Instead of overthinking it, set small objectives if you have a big project ahead of you. This will help you tackle it step-by-step and complete it before the deadline.

If you need help tackling procrastination, check out this article.

4. Missing the Bigger Picture

As a perfectionist, you get so hung up on details that you forget about the bigger picture and the end vision. It’s not uncommon to see better jobs done in pruning the trees than growing the forest.

Take a step back and remind yourself of your end goal. Try setting a timeline to help yourself stick to the work that needs to be done without ruminating on things that could be improved.

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5. Stressing Over Unfounded Problems

We anticipate problems before they crop up, and come up with solutions to address these problems. It becomes an obsession to pre-empt problems. As it turns out, most of these problems either never surface or don’t matter that much.

When Perfectionism Becomes a Problem

The problem isn’t perfectionism specifically. Perfectionism helps us to continuously strive for excellence and become better, so it can really be a good thing.The problem is when setting high standards turns into an obsession, so much so that the perfectionist becomes neurotic over gaining “perfection” and refuses to accept anything less than perfect. In the process, s/he misses the whole point altogether and does damage to their mental health. Such perfectionists can be known as “maladaptive perfectionists.”[1] Maladaptive perfectionists spend so much time setting high expectations and striving for perfection that they increase levels of depression and anxiety. 

Diagram showing how a healthy perfectionist and a maladaptive perfectionist respond to failure.

    The answer isn’t to stop being a perfectionist or high achiever. It’s to be conscious of our perfectionist tendencies and manage them accordingly. We want to be healthy perfectionists who are truly achieving personal excellence, not maladaptive perfectionists who are sabotaging our own personal growth efforts[2].

    How to Be a Healthy Perfectionist

    1. Draw a Line

    We have the 80/20 rule, where 80% of output can be achieved in 20% of time spent. We can spend all our time getting the 100% in, or we can draw the line where we get majority of the output, and start on a new project.

    Obsessing over details is draining and tedious, and it doesn’t help us accomplish much. I used to review a blog post 3-4 times before I published. All the reviewing only amounted to subtle changes in phrasing and the occasional typos. It was extremely ineffective, so now I scan it once or twice and publish it.

    2. Be Conscious of Trade-offs

    When we spend time and energy on something, we deny ourselves the opportunity to spend the same time and energy on something else. There are tons of things we can do, and we need to be aware of the trade-offs involved, so we can better draw a line.

    For example, if some unimportant blog admin work takes an hour, that’s an hour I could spend on content creation or blog promotion. Being conscious of this helps me make a better choice on how to spend my time.

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    3. Get a View of the Big Picture

    What is the end objective? What is the desired output? Is what you are doing leading you to the overall vision?

    As a perfectionist, to make sure my attention is set on the end point, I have a monthly and weekly goal sheet my blog that keeps me on track. Every day, I refer to it to make sure what I’m doing contributes to the weekly goals, and ultimately the monthly goals to keep me on track.

    4. Focus on Big Rocks

    Big rocks are the important, high impact activities. Ask yourself if what you are doing makes any real impact. If not, stop working on it.

    If it’s a small yes, deprioritize, delegate it to someone else, or get it done quickly. Seek out high impact tasks and spend time on them instead. Knowing the big picture helps you know the big rocks that contribute to the end goal.

    5. Set a Time Limit

    Parkinson’s Law

    tells us work will take however long we want it to take. If you give yourself 4 hours, you will finish it in 4 hours. If you give yourself 3 hours, you will finish within 3 hours. If you don’t give yourself any time limit, you will take forever to do it.

    Set the time limit and finish the task by then. There can be a million things you can do to improve it, but you have to draw the line somewhere.

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    6. Be Okay With Mistakes

    Part of the reason why a perfectionist obsesses over their work is because they want it to be mistake-free. However, trying to achieve 100% perfection is highly ineffective. If we’re busy perfecting this thing, we can’t get to other important things.

    Realize that making mistakes is a trade off we have to embrace. The more we open ourselves to making mistakes, the faster we can get down to learning from them, and the quicker we can grow.

    7. Realize Concerns Usually Amount to Nothing

    It’s good to plan and prepare, but there comes a time when we should let things roll and deal with problems as they crop up. Being overly preemptive makes us live in an imaginary future versus in the present.

    This doesn’t mean you don’t care. What it means that most of the things that do crop up can always be controlled on the spot, without worrying about them beforehand.

    8. Take Breaks

    If your productivity is waning, take a break. Resting and coming back to the same thing later on gives you a renewed perspective and fresh focus.

    The Bottom Line

    Perfectionism doesn’t have to be the enemy. If you’re a perfectionist, you can use it to help you be better at what you love to do. However, there’s a time and a place for it, and it’s important to learn strategies to start overcoming perfectionism when it becomes an obsession.

    Instead of doing work perfectly, do your best and move on. This will help you go farther, faster.

    More on Being Your Best

    Featured photo credit: Elsa T. via unsplash.com

    Reference

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