Are you a worrier? Do you find yourself obsessing about something that happened in the past an unresolved feeling that just don’t seem to go away? Perhaps, you are the go to crisis manager who takes care of the worst case scenario?
Let’s be honest, hearing that a solution to removing that nagging feeling is by practicing going inward. Yup, meditation which perhaps sounds at this very moment like torture rather than relief.
Yet building a muscle of present-focus awareness has the ability to look at your thoughts and actions with discernment of what’s working and what no longer works. Yes, it can significantly ease the symptoms.
Here are five tips that will help you build a meditation practice that can work for you.
- Start small! Yes this means just doing a simple two to five minute meditation. No need to set yourself up for failure by making sure you can sit for 20 to 30 minutes. Over time, you can build the stamina to 20 to 30 minutes of daily meditation.
- Keep it simple. Sometimes a guided meditation looking at some light or hearing Oprah/Deepak Chopra works for you. For me it’s just simply tuning into my breath. Breathe in, breathe out. When my mind wanders as it always does, then just go back to my breathe.
- You can meditate anywhere. Yes in a quiet spot will be ideal but let’s be honest sometimes you may not have the luxury to do so. If I am honest with you, I meditate during my morning commute in the PATH train. My job is just to notice the sounds and tune in to my breathe.
- It’s all about creating a trigger that will get you to meditate. In my case during the morning commute, before I get to go back to my Kindle book I have to do complete this quick meditation. Again, it is timed to 2 to 5 minutes depending on the waiting time between trains.
- Consistent practice is what makes the habit stick. If you do it once, you may or may not receive the benefits of meditation. To be honest, if you meditate on a consistent basis you will notice how you can catch your brain before it goes down the anxious rabbit hole.
USEFUL RESOURCES TO EXPLORE THIS TOPIC:
- [BOOK] The Mindful Way through Anxiety:Breakfree from Chronic Worry and Reclaim your Life by Susan Orsillo & Lizabeth Roemer
- [BLOG] Thank the Now 3 Minute Guided Meditations
- [CHALLENGE] Oprah & Deepak 21 Day Guided Meditation
- [PODCAST + BOOKS] Tara Brach