Think about the distractions you use to escape. They might include things like shopping, drugs, sex, alcohol, partying, or sleeping too much. Consider if these things are helping or hurting you. Then, decide if you want to make any changes to your habits.
Think about what you’re doing right now. Describe the environment around you. Notice what you’re feeling. Actively listen to others when they speak. Focus on your breath to root yourself in the moment.
For example, you might say to yourself, “I see pale gray paint and mustard-colored curtains, as well as abstract art prints with black, gray, yellow, white, and red paint. I hear crickets outside the window and the faint hum of an air conditioner. I smell fresh baked cookies, and I can almost taste them on my tongue. Also, I feel cool from the fan. ”
For example, you might set aside 30 minutes after dinner for a pleasurable activity.
For example, let’s say you’re worried that you won’t do a good job in an upcoming presentation. Instead of dwelling on that thought and letting it upset you, acknowledge how you feel. Say to yourself, “It makes sense that I’m nervous because this is important to me. ” Then, try to let the thought go.
For example, you might list three things you’re grateful for every morning. You might say, “I’m grateful for a warm breakfast, a cat who loves me, and comfortable bed. ”
Instead of judging people, you can “assess” them. For example, you might notice that a particular coworker is often late in meeting deadlines. It’s okay to recognize this habit and adjust your expectations when working with them. However, you don’t need to judge them by making assumptions about why they are late or thinking badly about them.
For example, you might believe experiences are more important than things, people deserve respect, and animals aren’t meant to be used by humans. To reflect these ideals, you might spend any extra money you make on travels, volunteer or donate to help others, treat others as you would like to be treated, and become a vegetarian.
For example, approach cultures and religions outside your own with a goal of learning and understanding, not judging. Similarly, don’t assume everyone has had the same experiences as you have. Be open to learning more about how others live and why. You can be more open minded by reading more and venturing outside your comfort zone.
You have to make mistakes in life in order to learn the lessons you need in order to become the person you’re meant to be. Sometimes experience is the best teacher. Ask yourself questions like, “What can I learn from this?” “How has this changed me?” or “What can I do differently next time?”
Remember, you don’t have to believe everything someone says. For example, study great philosophers and teachers, such as Gautama Buddha, Jesus, Lao Tzu, Shunryu Suzuki, Mohammed, Dante Alighieri, and Sir Francis Bacon. Similarly, it’s helpful to learn about the Noble Eightfold Path and the Four Noble Truths, which can help you find enlightenment.
Initially, set a goal of doing 5-10 minutes of meditation a day. Over time, you can expand the length of your meditations if you desire.
Initially, set a goal of doing 5-10 minutes of meditation a day. Over time, you can expand the length of your meditations if you desire.
Don’t judge yourself for letting your mind wander, as it’s a normal part of meditation.
Don’t try to think about anything in particular. Just let your thoughts come and go. You might also focus on your breath or on your footsteps to help you calm your mind, if it’s racing.
For example, Headspace, Calm, and Insight Timer are all meditation apps that offer a free version.
You may be able to take classes online. Additionally, check sites like Meetup. com or Facebook. com for meditation groups that meet in your area.
