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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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