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Our Meditation Music album was created to help you find the ultimate relaxation experience and unwind reducing your stress levels. Here’s something I have been meaning to put together for weeks, but finally actually did it today. Meditating for 10 days straight has changed my life not because I’m better at it or I get more out of it. Because of the benefits that meditation can provide, it’s easy to approach my meditation time with a to-do list.
The problem I have with meditation is this: there always seems like I could be doing something better. To counter this issue, I’ve been exploring ways to make meditation become a little easier. Maybe you’re feeling the same way and would like to find some ways to make meditation be a little easier to do on a daily basis. This helped me to successfully meditate every day for 2 months straight and here’s what I learned from that time.
It is a unique practice as it can merge spiritual or religious preferences into our regular daily life habits and all it takes is a commitment to the process. Compared to people who do not regularly meditate, mindfulness provides the anterior cingulate cortex [ACC] with higher levels of control. The issue we all face with the hippocampus is that it is literally covered in receptors for cortisol. Research still continues to occur within this field about mindfulness and the results continue to be compelling. Maybe meditation on the toilet is a little extreme for some people, but what about meditating while waiting for your dinner to arrive at a restaurant?
A mind that has racing thoughts is a mind that is evaluating, forecasting, thinking, and processing. Even meditation masters admit that when they meditate consistently for 30-60 minutes, they typically achieve 2-5 minutes of total clarity. What the findings show is that when mental and physical training is given to people with depression or those who suffer from depression-like symptoms, the skills they learn allow them to prevent negative thinking from overwhelming their consciousness.
It has been widely known that both meditation and exercise on their own have been able to provide people with these benefits. On a practical level, you won’t be having someone in your ear directing you to refocus your attention. Over a period of 2-3 weeks, you’ll find that it becomes easier to direct your attention back to the present.
We can bring the fun back to meditation so it becomes easier and more effortless than ever before.
The point of focusing on our breathing during meditation is to establish a metronome for the experience. One of the most frustrating aspects of meditation is trying to calm down a mind that prefers to stay active. If meditation was super easy to do, then everyone would be doing it every day without hesitation. When society says that you deserve everything right now, it becomes an unconscious expectation that you reach your goals rapidly.
Prioritizing mindfulness can be very difficult sometimes because it forces you to face your darkest demons. One of the most unique aspects of mindfulness comes when it is combined with loving-kindness meditation. We can justify our lack of mindfulness in many different ways when we practice it on our own. Although mindfulness can be practiced virtually anywhere, it is still important to have a peaceful spot that is all your own. Making mindfulness a higher priority can seem like an insurmountable task sometimes, but with a little proactive work it can be easy to accomplish. I’ve just let it slip here and there and decided that it was time to make that practice stop. I might want to plan out some new content here or schedule out my evening so I have an itinerary of fun. If the whole point of meditating is to find clarity and work on the various aspects of personal health, then there must be a few ways to stop the daily fighting I have with my mind to make that happen, right? There are times I’d rather be outside enjoying a beautiful day, watching a favorite movie, or doing anything else but meditating. I was going to knuckle-down, be consistent, and start justifying why I needed to meditate every day instead of figuring out ways to tamper down the guilt I was feeling about not meditating. It is one of those things that busy managers and executives must do in order to keep their brains healthy and sharp. When you follow through with that commitment, research shows that you can literally change your bran thanks to mindfulness. It is this region of the brain, located just behind the frontal lobe, which controls impulsiveness, aggression, and decision-making. When we make decisions, whether right or wrong, there are lessons that can be taken from the events which occur. Because there is less of the stress hormone, there are fewer bothersome symptoms produced by the hippocampus. Being aware in the present moment in a non-judgmental way can help you be “you” when you’re at your very best. As we understand more about the underlying functions of our brain, we’re discovering that mindfulness is a strong foundation to build our future upon. Many often give up on meditation because they feel like they aren’t doing it right – or worse, feel like they have failed in some way. In young adults with a depression diagnosis, when meditation was combined with aerobic exercise just 2x per week, there was a 40% reduction in negative thinking patterns and other symptoms related to their diagnosis. By combining them, researchers have discovered that not only does brain activity begin to synchronize, but there is a striking improvement in their symptoms. When your mind begins to wander, you’ll have to consciously direct it back to the present so it registers your breathing.
Just look at all of the different positions a toddler utilizes as they play and you’ll see this is true. It is important for you to be comfortable and in an environment that limits distractions above anything else. Once the rhythm is established, it becomes easier to focus on connecting the conscious and subconscious mind so they can talk to one another.

Simple things, like brushing your teeth 2x per day or getting a little extra exercise, can really help your mind to maintain its focus during a meditation session. Instead of coasting through each day, looking forward to a point that we think might bring us happiness, mindfulness gives us a different perspective. Some goals, like making mindfulness a higher priority, can take months or years to reach their maximum potential. We all have hidden recesses in our minds that we don’t like to access because there is guilt, regret, and pain lurking there.
As you focus on the small moments that exist around you, think about how those moments affect others. By creating a dedicated space for mindfulness and other forms of meditation, you’ll be naturally prioritizing it each day. Consider these ideas, add them to your routine as appropriate, and you may just find the path of least resistance to happiness. It has been scientifically proven, that through meditation, individuals can help their body replenish and achieve inner peace, thus increasing the body’s natural ability to heal itself.
The urge to answer a text or check my e-mail while meditating was almost overwhelming at times while I was meditating.
I discovered that part of the reason I wasn’t making meditation a priority was because I felt like I could face tomorrow without that time to myself.
Sometimes it’s just an excuse, but sometimes the need to do something else is very real. Yet, strangely enough, these checklists hinder what meditation can accomplish because it requires judgment. What I’ve found is more important to focus on are the ways I hold myself back from my full potential. Meditation can be incredibly challenging for beginners, long-time practitioners, and even experts. If you have time to check Facebook for 15 minutes every day, then there is time to make 10 minutes for meditation and save 5 minutes for social sites. It makes me feel inferior because I’m not meditating in the same way the advice is recommending.
This means you’ve got to ignore the other pressing engagement you might have and just staple your pants to the floor and do it. Yet with these 5 methods helping me out, I’ve found it has become a lot easier to focus on meditation and I hope they can help you as well.
I used to think that you had to hit a 15-20 minute threshold for meditation for it to be beneficial. There were days when I felt like the clarity I was receiving through meditation would never end. I even contemplated about how I could write something about how I had failed and turn it into some kind of positive experience.
Not only does it help to purge toxic stress from the body, but mindfulness also helps to support self-regulation, promote decision-making capabilities, and provide better overall resilience. By having a superior performance in this area of the brain, people are able to stay more calm, more level-headed, and make consistent decisions. With mindfulness, more knowledge about each event can be maintained, allowing for people to better adapt to conditions that may rapidly change.
Constant exposure to cortisol can lead to chronic stress, which can have a devastating effect on the body.
You’re able to regulate emotions better, have higher levels of pain tolerance, and even have a more developed sense of self. If you’re struggling at work, at home, or in other areas of life and have not tried mindfulness, then look into what it could do for you today. There is an expectation that everything should fit into place, provide results, and make life better. The next day you might be lucky to get 15 minutes in because the kids are fighting, the dogs are constantly barking at people on the sidewalk, and jets keep flying right over your house for some reason. The fact is that you don’t have to be in a perfect place to achieve a calmer state of mind. These results are even seen with individuals who have been diagnosed with a major depressive disorder. To maintain their focus, participants were instructed to focus on their breathing only if they felt like their mind was drifting to either the past or the future. Through their giggles and innocence, there is a moment of perfection that can still provide us with clarity to use in our own meditation sessions we attempt as adults. Let the experience flow naturally and do your best to remove any personal expectations about your experience.
Take a few gentle breaths, let the distractions fade away, and then listen to what your body has to say. It could be lower stress levels, better clarity, or a chance to ponder thoughts you normally don’t get a chance to think about.
Before you call it quits, you might be surprised at how fast your mind adapts to a calmer experience by incorporating these tips into each meditation session. Skipping one meditation session means you could be on the journey toward stopping it altogether. If you can work to keep your mind comfortable and calm, then those racing thoughts will begin to disappear over time. Allow yourself the gift of patience, take one day at a time, and look for the small successes that come your way. Mindfulness will eventually help you be able to heal from these difficult emotions, but it takes bravery to confront it head-on during the early days of mindfulness. Send blessings to family and friends as you ponder these moments and you’ll find that your emotional intelligence will dramatically increase over the coming weeks.
I’m not saying this to complain or hold my stress as being “more stressful” or anything like that.
As I pondered this, I discovered that instead of making time for myself, I was making more time for others.
In doing so, I am now much more able to be effective at work or help others when I can because I’ve brought life back into balance. Yet if I let this become a new daily habit, I find that the only thing holding me back from meditating is myself. Let others see you meditating and they can learn just as much as when you talk about meditating.
If I compare those moments with my moments of complete success, it makes me feel like I’m inadequate in some way. I’ve found a few pockets of time where I felt like I was being productive, but what I was really doing was wasting my time doing next to nothing.

Once I decided to find my own road instead of trying to travel along the journey of another, the anxieties began to ease.
Many of them would talk about this way to meditate or that way and how those methods would provide the most benefits. Every day I successfully meditated, I’d put a sticker on the calendar to indicate my success. Then there were days when clarity might appear, but flirt deceptively just out of my reach.
Now I know that if you can get past the excuses, the guilt, and the negative self-talk, meditation can be very rewarding. Depression, PTSD, and other physical symptoms can all be present, which makes it difficult to continuing functioning in a high-demand environment. Sometimes if you can get 5 minutes of quiet behind a closed door, when there is chaos around, that is just as good as a peaceful 20 minutes. When practiced over a lifetime, these therapies can therefore improve a person’s mental and cognitive health.
You will hear sounds, smell things, and even visualize things when you first start meditating when there are no other distractions present.
As the research shows, when you can follow up meditation with aerobic exercise, you’ll be able to take control instead of letting your negative symptoms take control of you. A loving home, food on the table, clothes on your back, and a chance to earn a paycheck are some things that not everyone has the chance to have. Be at peace with whatever happens and you may find more moments of clarity start coming your way when you’re not trying to force yourself into a specific model of meditation.
By holding yourself accountable, meditation becomes something you’ll do even on the days when you feel like skipping it. Making mindfulness a higher priority can be difficult when you first get started, so here are a few ways you can reach your goals. Sometimes spending some time unplugged from the rest of the world to get to know yourself once again can make mindfulness easier to find.
Maybe there is a project at work with a tight deadline that requires all of your attention.
I discovered that there were some issues that were really bothering me and I had been choosing not to deal with them. The urge to not meditate sometimes is still strong, especially if there’s some chore or work issue which I feel needs to be accomplished. Try to take every day as it comes and embrace what it provides to avoid the unhealthy comparisons. Once I’d hit 3 days in a row, this type of reward started to having some meaning to it.
I discovered that there is power in not giving up, in staying the course, no matter how challenging it may feel on any given day.
This happens because you are tuning into the rest of the world around you – perhaps for the first time.
If you can meditate at the same time every day for 7-10 days, you’ll find that the complaints will begin to subside.
The fact is that almost everyone experiences a racing mind at some point during a meditation session.
Allow yourself to linger in whatever peacefulness you’re able to experience so that your mind will want to come back to these feelings once again.
It’s just there are times one must be willing to take care of themselves first instead. A random compliment from a stranger, an extra flavor shot in your coffee from a barista trying to be nice, or a simple word of thanks are all powerful moments as well. By recognizing this, I am working on changing this, and sometimes that’s the most important thing, I think.
I’d love to hear about how you hold yourself back during your times of meditation and what you do to solve that issue.
I’ve found a few moments of no emails, no texts, and no Facebook notifications is very refreshing. I was so focused on what was negative or what was positive that I lost sight of the fact that a thought doesn’t have to be acted upon.
I guess I justified these excuses because I thought that everyone was doing the same thing as me. As I started meditating every day, however, I discovered that some days I could meditate for 5-10 minutes and feel just as good, if not better, than longer meditation sessions. I learned that the ability to forgive myself for my perceived meditation failures was one of the most important things I could do.
If you can write down these things before you start to meditate, you’ll find that your mind becomes much more clear.
Your goal is to experience moments of clarity instead of 20 straight minutes of pure bliss. Most importantly, being thankful for the chance to renew your body, spirit, and heart in addition to the mind will help you to appreciate these moments of peace even more. If not, seek the counsel of trusted family and friends for the gentle reminders you may need.
By joining a community which focuses on daily mindfulness, your new friends will help to keep you accountable to its daily practice. Not only should we watch for this, but I think we should provide them as much as we can as well.
It is impossible to define a correct method of meditation because you and I may be very different people with different needs. Instead of giving up hope and feeling guilty about it, I could focus on finding my meditation groove once again. Then try to focus on a single point, like your breathing or perhaps the light of a candle, to help focus those racing thoughts into something a little more cohesive. Sometimes I felt even more stressed out after meditating then I did going into the session.
Find your motivation and reward yourself after every success and it will change everything.
Learning to take it slow took a lot of time for me, but it was an investment that has paid off well for me.

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