Mindfulness Made Simple: 9 Key Mindset Shifts for Success
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Chapter 1: Understanding Your Motivation
If you're struggling with meditation, the initial consideration should be: “Is meditation something I truly wish to pursue?” Next, ask yourself: “Am I expecting to become an expert meditator from the outset?” Finally, consider: “Do I have faith in my ability to meditate?”
Meditation can be straightforward if you're internally driven; however, it won't yield results if you're doing it solely to please others.
Be Self-Motivated
Reflect on your reasons for wanting to meditate. Are you influenced by friends who practice? Is it because research suggests the benefits of meditation? Are you inspired by celebrities like Katy Perry or Moby? Or do you seek relief from anxiety and stress?
The fourth reason is a great motivation to start meditating—the others are less compelling. It's crucial to find inspiration from within rather than relying on external sources.
I was inspired to meditate after reading transformative texts such as Cosmic Consciousness, The Three Pillars of Zen, and The Power of Now. A personal revelation eventually led me to embrace meditation.
Be Positive
Achieving anything worthwhile often begins with a positive mindset. Yet, how often do we sabotage ourselves with thoughts like, “I can’t clear my mind,” or “I don’t have time to meditate”?
Instead of focusing on limitations, shift your perspective to what you can achieve. If you doubt your ability to meditate, you will struggle to succeed. Approach your practice with positivity and an open heart.
Be Kind To Yourself
In my early days of Zen practice, I felt intimidated by more experienced practitioners who appeared to meditate flawlessly. I believed I could never reach their level.
However, I learned from Sunryu Suzuki Roshi, founder of the San Francisco Zen Center, that humility is crucial. He famously said, “In the beginner’s mind, there are many possibilities, but in the expert’s mind, there are few.” Embrace your beginner status and maintain that mindset throughout your journey.
Choose a Teacher To Guide You
Focus your meditation practice instead of approaching it in a vague manner. This is akin to a painter selecting a style—be it realism, impressionism, or abstract art. Likewise, select a meditation tradition that resonates with you, whether it's Zen, Transcendental Meditation, or another form.
Successful meditators often have an admired teacher or a supportive community. Having a clear set of values and guidance increases the likelihood of a fulfilling practice.
Read For Inspiration
Once you select a meditation tradition, delve into literature by notable teachers. Authors like Jack Kornfeld, Pema Chodron, and Thich Nhat Hanh offer valuable insights. Keeping texts like the Tao Te Ching nearby can foster inspiration and growth in your practice.
Understand You’ll Need To Meditate Every Day
Many commend the Transcendental Meditation approach of starting with two 20-minute sessions each day. If you're serious about meditation's benefits, committing to this routine can yield significant changes.
Some may prefer a gentler start with just five minutes; while that’s acceptable, aiming for 20 minutes is more effective. Personally, I dive headfirst into new experiences, and meditation is no exception.
Don’t Be Too Proud To Use a Meditation App
For those easing into meditation, utilizing an app can be a great starting point. I personally use the 10% Happier app, which offers a variety of guided sessions led by esteemed teachers on topics ranging from stress relief to self-compassion.
10% Happier costs around $99.99 annually, while popular alternatives like Calm and Headspace are priced similarly but offer free trials. Consider exploring these resources to kickstart your journey.
Be Relaxed About Your Meditation
Relaxation is vital for successful meditation, yet it can be challenging when stress clouds your mind. Begin by sitting comfortably and following this relaxation checklist:
- Relax your facial muscles.
- Loosen your shoulders by lifting them towards your ears and then dropping them.
- Rest your hands comfortably.
- Maintain an upright posture without stiffness.
- Feel grounded in your chair with feet flat on the ground.
Practicing relaxation techniques can greatly enhance your meditation experience.
Use Your Mindfulness To Help People
What would you do with newfound mindfulness? Instead of seeking personal gain, consider using it to support others.
In Zen, we recite the Four Bodhisattva Vows, which embody the spirit of selflessness and compassion. The Bodhisattva ideal encourages us to prioritize others' well-being, fostering patience, empathy, and kindness.
The Essence of Meditation
Ultimately, meditation is about cultivating mindfulness and extending that awareness to help others. Remember, true mindfulness is intertwined with kindness.
As Ajahn Brahm wisely states, perhaps we should refer to it as “kindfulness” to remind us to be compassionate in our practice.
Thanks for reading.
Gary
January 2023
The first video titled "5-Minute Mindset Shift Meditation | Release Stress and See New Possibilities" offers a brief yet impactful meditation to help alleviate stress and open up new perspectives.
The second video "DO THIS For 9 Days To STOP NEGATIVE Thoughts & Emotions (You Won't Be The Same)" by Joe Dispenza provides a powerful guide to transforming negative thinking and emotions through dedicated practice.