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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.

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How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. Bu unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

Stay motivated even without motivation tricks

The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

Here are some other things to consider making work flow more naturally:

  • Passion – Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.
  • Habits – You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day. Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.
  • Flow – Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part. Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

13 Simple ways to motivate yourself

Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

1. Go back to “why”

Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

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If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

2. Go for five

Start working for five minutes. Often that little push will be enough to get you going.

3. Move around

Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

4. Find the next step

If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable.

5. Find your itch

What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

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Are you unmotivated because you’re tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

6. Deconstruct your fears

I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

7. Get a partner

Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

8. Kickstart your day

Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

Having a morning routine is a good idea for you to stay motivated!

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9. Read books

Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

10. Get the right tools

Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

Building motivation is almost as important as avoiding the traps that can stop it.

11. Be careful with the small problems

The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

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12. Develop a mantra

Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

13. Build on Success

Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated. Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

Featured photo credit: Pexels via pexels.com

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