Connect with us

Life

5 Ways to Practice Mindfulness That Will Make Life More Enjoyable

Published

on

mindfulness

10 years ago, there were relatively few people in the western world that actively took part in meditation or mindfulness exercises on a regular basis. Now, mindfulness is top of mind (pun intended), and individuals and organizations are starting to see the real benefits associated with teaching and training methods used to focus one’s thoughts and momentarily reconnect with a deeper sense of self.

Studies have shown that people who practice mindful meditation on a regular basis are happier and exhibit lower levels of anxiety than others from the same group that do not practice mindfulness. Interviews with top performers and leaders around the world have also uncovered that a vast majority of them attribute their success to the benefits derived from regular mindfulness activities.

But finding the right mindfulness regimen or meditation practice isn’t as simple as picking what to watch next on Netflix. I have practiced one form or another of meditation for over 15 years, and I have yet to find one system or mindfulness regimen that suits my needs perfectly. Ultimately, meditation is a personal journey towards the better understanding of oneself and one’s purpose.

Consider these five approaches to mindful meditation below to see which appeals to you most:

1. Concentrate on one thing or on nothing in particular

The intent of this approach is for you to focus your mind on one object, sound or image through intense concentration so that all other thoughts evaporate and you are left with a clear mind. This type of practice is often partnered with some kind of mantra or chant, although it does not have to be.

Next time you are feeling anxious, angry or frustrated at work or school, take 2-3 minutes to sit somewhere quiet, close your eyes, and allow yourself to direct all of your energy and emotion towards one object, sound or image until everything else floats away.

“Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

2. Pay attention to those things in your sphere of influence

This approach is what most practitioners would refer to as true “mindful meditation”, and it is widely recognized as being able to alleviate stress and even treat depression. The emphasis of mindful meditation is in cultivating highly receptive attention toward any action or objects within your sphere of influence.

Described in a different way, mindfulness is a human’s capacity to be fully present in the moment while not getting overwhelmed or overreacting to the world around them. Anyone can practice mindful meditation in any particular moment, in as little as 10 seconds. Mindful.org has a great description of what mindfulness meditation actually is, and how to integrate it into your life on a regular basis.

3. Reflect openly on one question or problem

Often described as “thinking meditation”, focused reflection requires the person to come up with a specific question, theme or topic and then conduct a thorough analysis of the question over the course of meditation.

The more you practice this type of disciplined thinking, the less frequently your mind will wander, and the more clearly you will be able to develop arguments and perspectives based on your observations. This type of meditation is particularly useful for business people or entrepreneurs looking to work through work challenges or come up with new ideas.

4. Focus on strengthening one personal quality or targeting one goal

Visualization is a powerful tool that can help to set far off goals or strengthen existing personal attributes or qualities (i.e. kindness, compassion, focus, etc.). There are many ways to practice visualization, but for me the easiest way to start is in one of two ways.

The first way is by imagining “My Perfect Day”. Take the time to imagine, in great detail, your ideal day from start to end. Where do you wake up? Who are you with? What do you do for work? How do you spend your day? Do this in your head or on paper. You’ll be surprised what you come up with.

The second way is to consider one personal trait that you feel could be improved upon. Now, visualize the pieces that make up that attribute, and imagine that you are the human embodiment of that trait. Again, think about this in your head, or write down your visualization on paper. The choice is yours. What you have to remember is that, just by visualizing yourself as having this trait or imagining yourself in this perfect day, you are subconsciously training your brain to want and seek out that end goal.

“You must see your goals clearly and specifically before you can set out for them. Hold them in your mind until they become second nature.” – Les Brown

5. Express gratitude and compassion

Perhaps the most powerful of the five, meditating on gratitude and compassion is one of the best ways to reduce stress and gain a deeper understanding of the world around you. By focusing on others and by sharing yourself with those around you, you will find that the worries and cares you once thought were important simply slip away. In the grand scheme of things, this type of realization will take you in all sorts of new directions.

I’m curious to know what you’re doing. What ways are you practicing mindfulness/meditation? Please leave your thoughts below!

Image courtesy of Twenty20.com

McVal is the founder of We Write For Growth, a platform for businesses to connect with talented writers and researchers and growth hackers. He is also the author of How to Make $2,000 a Month Online and Start Up your Life: Why we don’t know what we want, and how to set goals that really matter. McVal writes about motivation, decision making, and strategic thinking. He graduated from UC Santa Barbara in 2011 with a degree in Spanish, and has since worked as a market researcher and business consultant in Washington D.C., New York City and London. You can reach him on Twitter @mcval or on IG @mcvaliant. 

Life

4 Lies You Keep Telling Yourself When You’re Afraid to Do Something

Published

on

lies you tell yourself
Image Credit: Twenty20.com

When’s the last time you let fear get the better of you? Whether we want to admit it or not, fear keeps us from doing a lot of the things we know we really should do to achieve our goals. Fear is especially detrimental to entrepreneurs (read ‘wantrepreneurs’) that want to launch their first big project. (more…)

Continue Reading

Life

Tips, Tools, and Techniques to Create Your Curiosity

Published

on

Image Credit: Unsplash

Curiosity is a great characteristic that people rarely sustain in their lifetimes. Some people struggle to sustain curiosity because of their internal and external challenges. They cannot encourage curiosity to come to the fore as they condition their mindsets with their learning, experience, and environment. However, there are very few individuals who sustain their curiosity levels throughout their lives to excel as extraordinary achievers.  (more…)

Continue Reading

Life

5 Life Tips You Didn’t Know You Needed to Hear

Published

on

Image Credit: Unsplash

Life is a battleground, we need to keep fighting until our appointed time on earth comes. So, in this post, you will see the best of the best life tips you have never heard before. These tips are life-changing and can change you immediately. Let’s go!

1. Be independent 

Hundreds of millions of people make this mistake. We depend on people like us. “he will get it done for me, she will get it done for me”. You rely heavily on people and guess what, you are making a big mistake. 

There are a lot of people that have helped others and perhaps time changes for them, they become poor and rely on the people they have helped, guess what comes out at the end of this reliance? Disappointment, promises backed by failures, etc. 

Who are you depending on? Who is that person you can’t do without when getting things in your life done? If there is anyone, you are making a big mistake. And starting today, all you have to do is add a prefix – what if!

What if my friend stops helping me, what if I get disappointed by people I trust with my life, what if they neglect me and turn me down”.

A man or woman that depends on people like him is equal to a feeble pillar holding the four corners of a house. What happens when the feeble pillar falls? The man’s house falls down super-flat. Your trust should only be in Jesus. Man can fail us at any time but God is always faithful till his Kingdom comes. 

2. Love your neighbor as yourself 

The gravity of this word is enough to shatter the whole earth into pieces. 

Only if the whole world just kept this simple commandment Christ Jesus gave then, there will be no murders, poverty, greediness, anger, envy, betrayal, disappointment, etc. 

Why are there such things in the world? Because we hate ourselves. As long as you are fine all is well. You care about yourself only, selfish, you have and yet you cannot give. 

Those are the characteristics of over 90% of the 7.6 billion humans on earth. Why can’t you do to others what you would have them do to you? Why can’t you help that suffering neighbor who needs food? Then, a lot of people will say 

“Go away from here beggar, what did you do with your youth, I can’t give you a dime, beggar”. Why are we so cruel? This is the best tip you must dear to your heart. 

No matter what you have, no matter how little or in whatever way you can help. Help people, show them love, love them as you love yourself. Don’t forget this, today’s beggar, uneducated, debtor, poor person, etc can later become the greatest person in the world tomorrow. 

“Don’t settle for what life gives you; make life better and build something.” — Ashton Kutcher

3. Have a growth mindset

A growth mindset is what makes one successful and go far in life. However, a fixed and stagnated mindset throws one into jeopardy of life.

A lot of people have a fixed mindset, what they believe is what they believe, nothing you say on earth can change their mindset, they are the most educated in the world so they don’t need to learn any further. Did you have a fixed or growth mindset?

A growth mindset leads to success, achievements, happiness, learning more, and becoming better. On the other hand, a fixed mindset leads to complacency, pride, lack of achievement, ignorance, the stagnancy of the mind, etc. 

Let’s see an example of someone with a fixed mindset:

Cait tells Alice: Alice stop being so proud it’s annoying. 

And Alice responds:

“How dare you say I am proud, I am not. I am the most humble woman on earth”. In the example, Alice with a fixed mindset has a fixed mindset. However, what she does not know is that she is in the darkness of her ignorance. She is ignorant of the fact that she is a proud person thus, she can’t see it. 

People with a fixed mindset are ignorant. You must never have a fixed mindset. Always be willing to learn and to grow with humility. Pride can take you nowhere. 

4. Forgive everyone and give as many second chances as you can  

A lot of people have done all they could to be happy and have peace. But, they find out that happiness is not just there and that peace of mind is absent. 

Why is that? It is because you have a lot of grudge against people that have offended you. Yes, we know, it pained you to your heart, and what next? Keep malice? But, do you know what that unforgiveness does to you?

I call it the seed of unforgiveness because it plants a seed in your heart and this seed further grows to become hatred, depression, lack of freedom, zero peace, etc. 

If in only one person’s heart are all these things, then a person like that can never know peace and happiness. For example, if you were to go to a party with your friends and you hear that perhaps the other friend that you keep malice with is coming to the same party. 

Naturally, the only thing you would think of is not going to the party anymore because you want to avoid the person at all costs. And what does that add to you? It doesn’t add instead, it subtracts from your life because you could have gone to the party, had fun, and even have new friends or even new opportunities.

If not for anything will you forgive people, forgive them for the sake of God, for the sake of Christ Jesus. Because if you cannot forget the trespass of people, don’t expect God to forgive you. Forgive everyone, give them as many second chances as possible. 

Mind you, they can still mess up and make terrible mistakes all you have to do is keep forgiving them. This may not be so easy to the flesh. However, it is only The Spirit of God that can make you forgive the trespass of people. Without The Holy Spirit, it is impossible to do so. 

5. Love God

Do you love God? Are you a child of God? Do you believe in Christ Jesus? Even if the rest of the tips on these lists do not resonate with you, I want you to hold this very important to your heart which is to Love God with all your heart, soul, and strength.

And you can do that only by being a child of God. This life is too short. It is like a vapor, it is nothing. Life is more like an empty barrel that makes noise. You will grow old, your strength will leave you and you will die but, what happens after that? Where are you going to spend the rest of your eternity? 

Continue Reading

Life

Explore Stoicism to Lead Your Life With Purpose and Meaning

Published

on

Image Credit: Unsplash

With the advent of technology and the Fourth Industrial Revolution (FIR), there is increased volatility, uncertainty, complexity, and ambiguity globally. People find it challenging to predict where the technology will take them to the next level. They are excited with the innumerable advantages arising from automation and artificial intelligence but they are equally concerned about the threats arising out of them. Precisely, humans are caught between peace and prosperity. (more…)

Continue Reading

Trending