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The Top 10 Things I Learned Meditating for 35 Hours over One Week

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The Top 10 Things I Learned Meditating for 35 Hours over One Week

I remember it vividly.

About four years ago I was at a tea shop reading a book on meditation, when a Buddhist monk walked in and sat across the room from me.

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    As I read, I occasionally looked up at him, and saw that he was mindfully sipping on a cup of tea. He would slowly bring the cup to his mouth, smell the tea, then drink it slowly, savoring its taste, and slowly rest his arm back down again. He drank it so slowly that it took him about an hour to finish the small cup.

    I remember thinking, “What a complete waste of time.”

    After all, he could have gotten so much more done in that hour than just drinking tea. What if he picked up a book? What if he listened to a podcast or a few TED talks and learned something new? What if he invited one of his other monk friends to join him? He could have been so much more productive.

    Today, I think the exact opposite.

    Four years later – yesterday, in fact – I sat alone in my kitchen mindfully sipping a cup of tea. Like the monk, it took me about an hour, but I truly couldn’t imagine a better use of my time.

    Meditation and mindfulness look absolutely pointless on the surface, and that’s because on the surface, they are. The real magic of meditation happens on the inside. Meditation and mindfulness completely reprogram your mind. Both practices increase the blood flow to your brain, calm you down, and allow you to better handle stress. They also make your brain younger by increasing your brain’s grey matter, and help your mind defragment its thoughts. They’ve even been shown to boost your test scores. Not to mention that they make you feel freaking awesome.

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    Over the past seven days, I meditated for a whopping 35 hours, and diving deep into the practice, I observed its myriad benefits first hand. Here are the top 10 things I learned about productivity meditating for 35 hours last week.

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        10. If you don’t want to meditate, try integrating mindfulness into your daily life.

        Over the last seven days, I experimented with countless ways to integrate meditation and mindfulness into my daily life. I think a lot of people are put off by sitting meditation because on the surface it seems foreign and complicated (even though it isn’t – I wrote a great guide to getting started here). If you don’t want to practice sitting meditation, I think you can reap most of the benefits of meditation when you actively seek out ways to integrate mindfulness into your daily life. Last week I mindfully: shaved, showered, walked, snacked, drank tea, and a lot more. In a comment on one of my posts, Ellen Symons also mentioned a few other great activities to bring the practice to, like during yoga, a massage, and even mowing the lawn.

        Seeking  ways to integrate mindfulness into your daily life will allow you to receive the benefits of meditation, and will benefit you even more if you already meditate.

        9. You can do any task that doesn’t involve thinking, mindfully.

        When experimenting with different activities to bring mindfulness to, I found that some activities were easier to focus on than others. The main thing I discovered is that the less thinking an activity involves, the easier it is to be mindful of your actions. If you’re looking for activities to bring mindfulness to, start with the ones that don’t involve a lot of thinking, like cleaning or washing the dishes.

        8. Meditation makes you way better at playing pool.

        Or any other sport, for that matter. Pool is a game (sport?) that requires incredible concentration, patience, mindfulness, and focus. Most days I play a solo game of pool to mull over ideas and plan things for A Year of Productivity, and I was surprised to find myself sinking more shots than ever during this experiment.

        A lot of people consider sports to be 90% mental and 10% physical, and I’m confident that if you actively play sports, meditation will help you perform. It’s no surprise that athletes like Kobe Bryant, LeBron James, Tiger Woods, Michael Jordan, Derek Jeter, and many others all have a meditation ritual.

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          7. Meditation clears your brain’s RAM.

          A computer’s RAM is like its short-term memory. By having a singular focus during meditation, you clear your mind of thought, which not only works out your ‘attention muscle,’ but also clears your brain’s RAM.

          This by itself is a good enough reason to practice meditation. Clearing your brain’s RAM reduces your stress and allows you to focus better throughout the day.

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          6. Meditation lets you work smarter, instead of just harder.

          During the experiment, I made sure to work as much as I could so I had a way to measure how meditation affected my productivity.

          Interestingly, I found that meditation made it much easier for me to identify the highest leverage activities in both my work and personal lives, which made it possible for me to work smarter, instead of just harder.

          I think there are two ways to get more done: put in more time and effort, which is a crappy way to get more done, or identify the highest leverage activities so you can work smarter instead of just harder. Meditation lets you step back from the things you do so you can see the ‘whole forest’ instead of just the trees, and work smarter instead of harder.

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              5. The bigger something is, the easier it is to put off.

              When I started the experiment, I made an effort to group my daily meditation time into one big chunk so I could tackle it all at once, but I frequently found myself procrastinating because I made such a big commitment to myself.

              When I broke down my meditation time down into a few smaller, easier-to-manage chunks, I procrastinated much less, and got a lot more done.

              Breaking other activities down into smaller, easier-to-digest chunks helps a ton with procrastination. If you’re studying, schedule time to just study one chapter instead of five. Similarly, the idea of cleaning up your basement may seem daunting (especially if it’s going to take you a day or two), but cleaning your basement for only 10 minutes is much more manageable. It’s a much smaller chunk of time, but you’ll actually do it. And, when you get started, you’ll likely want to keep going!

              4. You enjoy food twice as much when you eat it twice as slow.

              If you’re anything like me, when you eat something good, you want to eat it all right away, now! Fast! But that’s a bit backwards. When you really look at the amount of enjoyment you receive from eating something, you realize that you receive pretty much twice the enjoyment from eating it twice as slow.

              When I took the time to mindfully eat food during the experiment, that food was the tastiest food I’ve had in years, not only because I mindfully focused on the food’s flavor and texture, but also because I slowed down to actually enjoy and taste what I was eating.

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              If you want to get more enjoyment out of your food, eat slower. Better yet, practice eating mindfully. The practice will also help you eat less because you won’t lose track of how much you eat, and because your mind has more time to register that it’s full.

              3. Meditation turns you into a more compassionate and patient person.

              When I was writing the first draft of this article, I was sitting next to my girlfriend and she added to the end of the title for this section, “and a better, more patient boyfriend!” Last week I found myself becoming more caring, patient, and compassionate as the week went on. I helped out with things I didn’t before, cleaned up when I didn’t have to, did favors for strangers just because I could, and found myself listening to the people around me much more attentively.

              Patience is a quality I work hard to cultivate in myself, especially when it comes to dealing with people. Meditating for 35 hours helped me become more considerate, compassionate, caring, and patient than I have been in a long time.

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                2. Never wish away time. You have a set amount of it, and you don’t get more.

                My mind travels to weird places when I meditate, and over the last week I thought a lot about time. As my mind revved down during each meditation session, with each passing meditation bell I could almost feel time ticking away. Last week I thought a lot about how little time I have.

                While there are a lot of ways to get more out of your time, there are a lot fewer ways to get more time. Meditating for 35 hours forced me to step back from my actions, and allowed my mind to process what the most important elements of my life are. If you’re looking to do the same, I couldn’t recommend meditation more.

                1. Your actions are your only true belongings.

                Every single action of yours falls into one of three buckets: actions you have already done, actions you’re doing now, and actions you’re going to do. The brain glitch that nearly everyone has is that they spend most of their time in either the past or the future; thinking about the stupid or great things they’ve done in the past, or thinking about the things they’re going to do.

                But here’s the thing: the past has already happened, and the future is just an idea of what you think things are going to be like (and if you’re anything like me, you’re wrong 75% of the time). The actions that you perform in any given moment shape your future, and create your past. The present is the only time that ever actually exists.

                There’s a Buddhist parable that says that your actions are your only true belongings, and that they’re the ground upon which you stand. I lived that parable last week, and can say now that I can’t think of a sentiment more true. Meditation trains you to focus on the present moment, and maybe even more importantly, teaches you that never have to (or can) deal with more than one moment at a time.

                A quick walk through the forest.

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                  Imagine you’re walking through the picture above.

                  It’s a gorgeous autumn day; not too hot or cold, and there’s a light breeze ruffling the leaves as you walk by them. You get lost in how the branches are moving, how the day is so perfect and calm, and gaze up in awe about how beautiful your life is.

                  Now imagine that instead of walking along the trail, you’re driving down it. You pass the exact same trees – whooooosh – but they mean a lot less to you. There’s no depth to them. Sure, you might take a second and think about how nice they are, but even if you did, you definitely wouldn’t hear the wind rustling the leaves, or notice the Rainbow Lorikeet perched on one of the branches.

                  You might not even notice the trees at all.

                  ————

                  A lot of people have a go, go, go, faster, faster, faster view of their work. They want to do more, in less time, and get from point A to B as fast as possible. And a lot of the articles on this site are about just that.

                  But there’s also a flip side to productivity that brings meaning to how productive you are, and this is the side of productivity that I explored last week.

                  Productivity is completely meaningless if you don’t reflect on how it makes your life better and more meaningful. It might seem strange that sitting on your butt and doing almost nothing can make you more productive, but I personally can’t think of an activity that will bring as much perspective and meaning to your life as meditation. (Besides maybe being a parent, which I haven’t done yet. And hopefully won’t anytime soon!)

                  Meditation, unlike a fast drive through the picture above, is slow, calm, and deliberate. It brings meaning to what you do, helps you discover who you are, and in my opinion, it’s one of the best gifts you could give yourself.

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                  If you don’t already practice meditation, I highly recommend it.

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                  Last Updated on October 21, 2021

                  How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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                  How to Create Your Own Ritual to Conquer Time Wasters and Laziness

                  Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

                  Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

                  The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

                  Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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                  Program Your Own Algorithms

                  Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

                  Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

                  By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

                  How to Form a Ritual

                  I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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                  Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

                  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
                  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
                  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
                  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

                  Ways to Use a Ritual

                  Based on the above ideas, here are some ways you could implement your own rituals:

                  1. Waking Up

                  Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

                  2. Web Usage

                  How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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                  3. Reading

                  How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

                  4. Friendliness

                  Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

                  5. Working

                  One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

                  6. Going to the gym

                  If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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                  7. Exercise

                  Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

                  8. Sleeping

                  Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

                  8. Weekly Reviews

                  The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

                  Final Thoughts

                  We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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                  More Tips to Conquer Time Wasters and Procrastination

                   

                  Featured photo credit: RODOLFO BARRETO via unsplash.com

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