Meditation and Mindset: A Beginner’s Guide
Hi lovely! If you’re here, I’m guessing that you may be feeling super stressed and are looking for a solution. Did I hit the nail on the head? Well, you’re in luck because meditation and mindset have been my SAVIOR when it comes to stress management, and overall just a much better, more enjoyable life. Not only for me, but for those around me as well. Let’s dive in!
Meditation and Mindset: Debunking the Myths
- Myth #1: You’re ‘just a bad meditator.’ This is FALSE. You are whatever you say you are. If you tell yourself you’re a bad meditator or bad at meditation, your mind will believe it. It’s also a cop out. 🙂 Change that narrative to be, “I’m a new meditator, but I’m committed to this practice every day.” It’s as simple as that.
- Myth #2: You have to turn your mind off while meditating. Again, this is FALSE. When you’re mediating, thoughts will come up. Of course they will, we’re human – that’s what we DO. We think. The part of meditating that you practice though? Acknowledge those thoughts and then push them away. Notice the thought, then go back to your breathing.
- Myth #3: You don’t have time. I once heard someone say if you “don’t have time” to meditate, you need it more than anyone. If you don’t have time for yourself each day – at least 5 minutes, then you really need to reprioritize your life. Sorry to be blunt, but it’s TRUE! When you prioritize time for YOU, you allow yourself to show up as your best self for all of those depending on you. It’s truly the least selfish thing you could do.
- Myth #4: Having a positive mindset is naive. You guessed it: FALSE! x 1 million!! Being positive in a negative situation isn’t naive, it’s leadership. It’s as simple as that. The world needs more positivity, and your mindset is everything. I would argue that your mindset is the most important aspect of your health. If your mind isn’t right, nothing will be. However, having a positive mindset is a muscle you will have to continue to strengthen every day. More on that below!
Meditation and Mindset: Putting it Into Practice
Sooo hopefully now you’re convinced with the myths debunked and you’re ready to start to put this into practice! I’m going to give you four ways to begin to implement your meditation and mindset practice. However, I would suggest adding one of these things each week or even each month, then continue to build to your practice.
Everything all at once can seem overwhelming, but breaking it down into digestible chunks is super realistic! That way, these practices will just become your habits and ultimately, your lifestyle!
- Start a gratitude journal. I cannot stress the importance of gratitude. And furthermore, starting your day with gratitude and looking at the positives in your life and focusing on those vs. the negatives. It’s true that what we focus on grows, and I’m a big fan of the positives growing rather than the latter – aren’t you?! According to a study done by McCullough, Emmons and Tsang (2002), it’s scientifically proven that grateful people experience “more positive emotions, are more satisfied with life, and experience fewer negative emotions including depression, anxiety and envy…They are more likely to be empathic, forgiving, helpful and supportive than those who are less grateful. They are less focused on attaining materialistic goals.”
- Action item: I absolutely love the journal templates I created in my Leading with Love eBook, or you could check out the Five Minute Journal!
- Develop positive self talk. If you don’t believe that the way that you talk to yourself matters, go listen to Marisa Peer on Lewis Howe’s podcast immediately. The thing is, your mind doesn’t differentiate between you telling yourself something or someone else telling you something. If you tell your mind something, it will believe it to be true. So what does this mean exactly? You need to talk to yourself how you would your best friend. Pump yourself up every single day. You have to be the sole source of your validation, you cannot give that power to an outside source.
- Action item: each morning you wake up, have your alarm be a positive affirmation. It can say – you’re amazing, or I love you, etc. Additionally, tell yourself positive affirmations every morning. Tell yourself whatever you need that day. Say “I’m confident, amazing, successful and I love myself.”
- Begin to meditate. Meditation doesn’t have to be hard. And it doesn’t have to be complete silence. Ditch all of the things that you think you ‘should’ do to meditate and throw them out the door. Start with something small, as little as 2-3 minutes. Gradually increase your time. Also, be in a position that you’re comfortable. Are you most comfy meditating in bed lying down? So be it! DO YOU!
- Action item: Find an app or platform you love to guide your meditations. I absolutely love Superhuman, Ten Percent Happier and Melissa Wood Health meditations.
- MOVE! You know the line from legally blonde that says something along the lines of ‘she works out every day, working out releases endorphins, endorphins make you happy, and happy people just don’t kill their husbands!’ LOL – well, it’s true! Moving your body releases endorphins which are chemicals that make you happy! Serotonin is also released when you exercise or move which is also known to boost mood!
- Action item: move in some way, shape or form every single day – even if it’s simply a 15 minute walk!
Meditation and Mindset: Wrapping Up
In case you needed ANY further convincing to add meditation and mindset into your lifestyle, I wanted to tell you all of the ways it’s benefited my life. I have been able to be less stressed, less anxious, more energetic, happier, calm, more level headed, less irritable and infinitely more productive and confident. I don’t know about you, but I’m ALL for it! Any questions? Feel free to ask away! xx
Sending you all of the positive vibes,
xx
Alysia (Purely) Pope
