Meditation: 5 key factors that helped me a lot

Filed in: anxiety, Article, health-tips, stress, yoga.

This is not a guide on how to meditate. Next, I have listed five key areas that led me to meditate on a regular basis. For many, many years, I always struggled with meditation. But with baby steps, patience and practice, it became a habit. Now it's a big part of my life and I'm always grateful for taking the time to incorporate it into my daily routine. I hope you find these points useful đŸ™‚

1. Find big enough "WHY"

I know this sounds a bit cryptic, but until I had a reason big enough that "WHY" should make meditation a daily habit, I always struggled to commit myself. The problem with meditation is that there is no instant gratification. And if it's not instantaneous, he sits down easily with the crowd of "I'll do it tomorrow instead."

So, how did I do my "WHY" big enough so that meditation is a daily practice once and for all?

I changed my perspective on meditation. I heard countless times that super successful people recognized meditation as a key component of their success. Do I want my company, '180 Nutrition', to be as successful as possible? My relationships? My health? Of course! Instead of telling myself "how difficult" is it or "is it really worth it?", I began to say to myself: "What if I do not do it? Could I be holding back?"

Then I immersed myself in education and started listening to podcasts and reading all kinds of benefits about why we should meditate. From professional athletes who visualize their success before winning, to ex-Navy Seals who have a Zen approach to life. I started to pump! Suddenly I felt that I was losing. It made me more painful if I did not start meditating, I actually gave it a try for a week. Some outstanding books that helped my cause and that I can highly recommend are Breaking the habit of being yourself by Dr. Joe Dispenza Y In the magic shop by Dr. James Doty

Moment of light bulb # 1 I turned my perspective

2. Form the habit first

Uh, how can this make sense? Well, listen to me. One of the best things I could have done to make my meditation practice consistent was to become an expert in meditation for 1-2 minutes every morning.

I was trying a 20-minute guru session, where my thoughts ran in all directions like wild stallions. This frustrated me very quickly and I would throw it into the basket "very difficult" and I would surrender. I lost all morale very quickly and it was weeks before I tried again. Then, one day, a very passionate meditator named Jon Gabriel told me; "Guy, stop trying to meditate like a Buddhist monk and start with 1-2 minutes a day, just sit there in silence and concentrate on your breathing."

That's? Yes, and it was gold! I had instantly removed all the pressure from myself. I committed myself to every day indefinitely for 2 minutes (I even programmed a timer). If I could not commit to this, then clearly my "Why" was not big enough. This formed the habit for me and, after several months, I slowly extended the time I sat there to meditate.

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Moment of the bulb # 2 Habits come first, the results come later.

3. Being Organized

When meditation is a "should" and not a "MUST" in your life, I realized that it was very easy to find reasons not to meditate when I got up in the morning.

At first, I began to meditate on the edge of my bed, but it was too easy to lie down and sleep a few more minutes. Then my next bright idea was to meditate in the living room. So when I got up, I searched in the dark for my warm clothes, which I could not find, then I sat on the end of the sofa, but it was too low (I'm tall) and it was uncomfortable, then it was not hot enough, then the planes they flew over me, and so on I went on … I was great to find many reasons not to meditate and postpone until the next day.

I was surprised at how much these small barriers affected me first thing in the morning. Determined to convert my 2-minute practice into a 5-minute practice, I began to look at my barriers and find simple solutions and prepare them the night before. From having a high chair ready to go in the morning with a blanket, bending my sweat pants in a certain way so that I did not have to think when I put them on in the morning, I started to prepare myself. In a strange way, preparing the previous night with meticulous precision made it feel like a ritual and it moved me because I felt much more in control and ready for the morning meditation.

Moment of light bulb # 3 Being organized eliminates all barriers and excuses

4. Set a challenge

For me, personally, this is one of the most powerful things I can do for myself to raise the dial on the motivation factor. Make a commitment with a deadline that is difficult to withdraw from. So, how did I put that in my meditation routine? Big question

Last year we had a neuroscientist. Dr. Joe Dispenza in our podcast and he blew our minds with what he had to say. Then, a few weeks later, I booked to do his 2-day progressive workshop. Needless to say, this was amazing and I was hungry for more. But some of Joe's meditations are between 20 minutes and an hour! How will I fit that into my busy day? I was divided between this new commitment (since I wanted to feel the benefits) or find some excuses to postpone it.

I worked it out for a few days, then I decided to book in his advanced 5-day workshop in Mexico, which was 3 months from the end (deadline). They were flying scientists to measure the effects on the brain and body for a study, and I did not want to get lost. But the idea of ​​meditating for 1 to 4 hours in this study made me feel very uncomfortable, since I could not sit still for 20 minutes!

I booked the ticket and I got engaged – with 3 months and counting. Things got serious, and psychologically there was a change. I became a "maybe" in a "duty" and it gave me the motivation I needed to commit myself every morning.

Moment of bulb # 4 Stretch your comfort zone and set a challenge.

5. Separate from the result

I know this sounds a little "Yoda", but trust me in this case, since it's probably the most powerful thing you can do for your meditation practice. When I started my daily meditation practice, I was constantly analyzing everything I was doing. I am doing it right? What is the ultimate goal? Why do I still have stressful days? Get the image?

It was not until I "let go" and changed my attitude that the magic began to happen. I compared it with when I joined a gym many years ago. My only motivation at the time was that I wanted to build lean muscle and lose body fat, so I looked good with my upper body! He constantly pushed me to train harder and checked every day to see if my body had changed. Over time, this phase happened and I was enjoying how much my body felt physically and mentally. The results of my fixation on my body image faded and I was simply enjoying the habits of exercising regularly and I did not think too much about it. Then, one day, a few months later, I realized that the shape of my body had changed. Cousin!

To this day, exercise is simply a good habit that I enjoy and I do not care at all about the result. Meditation for me needed to have the same attitude, and the moment I stopped focusing on the result, I really began to enjoy the process and feel the benefits.

Moment of the bulb # 5 Enjoy the process, do not pay attention to the result.


Honestly, I do not think there's a right way to meditate, except what works for you. Go easy on yourself and do what feels good. Collecting the benefits of meditation is certainly a long-term approach, and there are no shortcuts. But if you persevere, I promise you that the rewards are priceless.

If you want to explore more these 5 key factors, I wrote them down more deeply in our podcast.


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Tags: anxiety, Health Tips, stress, yoga

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