Advertising
Advertising

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

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.

title.001

    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.

    Advertising

    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.

      907499_446330001

        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.

        1134328_26652290

          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.

          Advertising

          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.

          image.003
            image.002

              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.

              Advertising

              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.

              1019649_25123638

                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.

                Advertising

                911086_92912948

                  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.

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

                  More by this author

                  The Top 10 Things I Learned about Productivity Living in Total Isolation for 10 Days The top 10 lessons I learned using my smartphone for only 60 minutes a day The Top 10 Things I Learned Meditating for 35 Hours over One Week 10 one-minute time hacks that will make you more productive You Can Easily Learn 100 TED Talks Lessons In 5 Minutes Which Most People Need 70 Hours For

                  Trending in Productivity

                  1 How To Break the Procrastination Cycle 2 Types of Procrastination (And How To Fix Procrastination And Start Doing) 3 5 Tips for Overcoming Procrastination and Feeling Overwhelmed 4 Why You Procrastinate: 7 Possible Reasons You Can’t Get Anything Done 5 Is Procrastination Bad? The Truth About Procrastination Revealed

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on March 31, 2020

                  How To Break the Procrastination Cycle

                  How To Break the Procrastination Cycle

                  How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

                  There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

                  The Vicious Procrastination Cycle

                  For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

                  1. Feeling Eager and Energized

                  This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

                  2. Apprehension Starts to Come Up

                  The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

                  Advertising

                  3. Still No Action

                  More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

                  4. Flicker of Hope Left

                  You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

                  5. Fading Quickly

                  Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

                  6. Vow to Yourself

                  Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

                  Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

                  Advertising

                  How to Break the Procrastination Cycle

                  Unless you break the cycle, you will keep reinforcing it!

                  To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

                  1. Feeling Eager and Energized

                  This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

                  2. Plan

                  Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

                  3. Resistance

                  Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

                  Advertising

                  What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

                  4. Confront Those Feelings

                  Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

                  Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

                  5. Put Results Before Comfort

                  You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

                  6. Repeat

                  Repeat steps 3-5 until you achieve what you first set out to do.

                  Advertising

                  Final Thoughts

                  Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

                  If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

                  Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

                  Featured photo credit: Luke Chesser via unsplash.com

                  Read Next