Meditating at a Mountain Temple in Japan

What you can learn from my adventure of mindfulness

All photos were taken by or illustrated by the author.

I like knowing I’m doing the right thing. Who doesn’t?

Making sure to meditate every morning is something I think I’m doing right, but I’m probably wrong. Accepting your biases and thinking your point of view may not be accurate is something I’m working on improving.

I can say, sitting in silence for 10–20 minutes first thing in the morning helps me face my emotions head-on. When it’s time to write or draw, it’s easier for me to plug into my creativity and get going.

There must be something to it.

I just recently returned from a phenomenal trip to Koyasan, a town on top of a mountain full of ancient Buddhist temples in the Kansai region of Japan. I’ve wanted to go for many years. Visiting my in-laws in Osaka allowed me to finally get close enough to make the overnight expedition happen.

Even if you’re not a practicing Buddhist, you can pray in the temples, as long as you throw a few coins in the donation bin before clapping your hands twice and bowing.

Getting up to the temples is no joke.

You can only take a cable car straight up the mountain. Beautiful views, but you definitely feel far removed from the regular world below.

I believe Kobo Daishi, the monk who established the town over a thousand years ago, meant it as a place for zen training and meditation. You can tell by the calmness all around the area.

Many of the original temples were burned down during wars or due to lightning strikes but rebuilt multiple times over the years and are gorgeous.

The temple we meditated in during our visit. The doors were open, but no pictures were allowed inside.

This is the temple next to the ryokan (Japanese traditional style hotel) we stayed in during our visit. The doors are closed now, but they were open for us to have an enjoyable meditation class inside in the morning.

You’re not allowed to take photos of the interior but believe me, the decorations were ornate and beautiful. We had two monks sharing how to pray and meditate.

I remember them mentioning sitting with your legs crossed with the left one under the right. Your hands are in your lap, palms up, with your left hand under your right as well. Somehow, you should close your eyes almost all the way shut, not fully closed, and look down at your nose.

They said this helps you focus more, but I kept closing my eyes after about twenty seconds.

We couldn’t be in the full crossed legs position because the monks had us sit on small benches inside the temple. Placing our hands together and breathing deeply for several minutes is something we could do while sitting.

Looking at my nose and holding my left hand under my right, palms up, helped me focus on being in the present moment. Now, when I’m at home practising, on the floor with my legs folded and my hands, I notice how much smoother I ease into deep meditation.

My mind wanders less at first.

Getting your body in the proper position and posture truly makes a difference. I knew sitting on the floor with my back straight helped before, but now I’m even more convinced stacking your hands and touching your thumbs together helps to center your mind.

The monks showed us that rocking side to side helps to loosen your body if sitting in the position is uncomfortable at first. I understood that even monks have days when sitting correctly may be difficult.

In the beginning, you can always find a way to make something work better for yourself.

Calligraphy writing was surprisingly meditative

We also practised writing calligraphy with a brush pen when we returned to our room. I couldn’t write Japanese, but it didn’t matter. I mainly had to trace.

The kanji characters were underneath; all you had to do was brush over them. The writing is about living a peaceful life, and the monks recited this during our meditation practice time. Writing with a brush pen was meditative and took more time than I thought, but I stuck with it.

I felt there was a lesson there.

The results of my calligraphy writing practice.

As a cartoonist, one of my favorite details about Koyasan, and just about everywhere in Japan, is how they have cute mascots.

This little monk character, Koyakun, was everywhere we went, giving advice and showing us around.

Koyakun was everywhere with helpful signs to guide you.

Koyasan monks practice Shingon Buddhism. Therefore, how they taught meditation goes along with how that particular sect practices.

Even with their advice, I still believe you can meditate any way you choose. It’s easier if you think about it openly and not full of strict rules.

You should start a meditation practice if you haven’t already. We hear some of the benefits of meditation, like more self-awareness and clear thinking, but is this true for everybody? The statistics would say so. In fact, a lot of folks are into “facing themselves” daily.

-It is believed that between 200 and 500 million people worldwide meditate.

-Data from the National Health Interview Survey in 2017 showed that 16.3% of women meditate, compared to 12% of men.

-The Headspace meditation app has been downloaded sixty-five million times. [10]

Meditation should be relaxing, so chill out about the correct way to do it

If you’d like to try meditation, I suggest relaxing your expectations with how you think it should look. Sometimes you can talk yourself out of something great because you feel it must be done a certain way. Like it would be best if you resembled a bald monk sitting cross leg with perfect posture for hours.

I try my best to sit their way, with my left leg under and right leg on top and hands in my lap palms up, but sometimes I sit in a chair.

The most challenging idea for me to accept is that it’s all about mindfulness and not how you sit. Being present when and where you are and noticing your body and thoughts.

That’s it, pretty simple.

Whether you’re doing this for ten minutes — which I think is the minimum amount of time to notice a difference — or an hour, you can focus on yourself anywhere. There are times when I’m stressed that stopping what I’m doing and taking three deep breaths helps to calm me down.

All the distractions in our modern world can block our thinking. You must deal with your emotions, swimming around, desiring your attention, and making space to work things out in your subconscious.

Meditating is genuinely part of a creative life. Add as much of it as possible to your day, and watch as you calm down and think clearly more often.

Of course, I could be wrong, but it’s the most specific change I made to my life over twenty years ago, and I continually see positive results. When life gets crazy, I meditate more.

Here are more stats if you need a push to get started.

-Research conducted in 2016 sought to discover the health benefits of meditation and understand the practice’s growth. Below is the list of reasons given for starting to meditate:

• General wellness (76.2%)

• Improving energy (60%)

• Aiding memory or concentration (50%)

• Anxiety (29.2%)

• Stress (21.6%)

• Depression (17.8%)

In the case of all the above conditions, 60% of the people questioned in the study reported that meditation helped them significantly.

-People who meditate can reduce their chance of being hospitalized for coronary heart disease by 87%. [10]

The groundbreaking research was initially conducted in 1989 and followed up fifteen years later to see if the mantra meditation was still working its magic.

It was found that the group who used the technique had a lower CV mortality rate than those who didn’t participate in the practice.

The 1989 project focused on 73 residents, and further research has backed up the finding; however, it is still felt further research is needed to understand the full effects.

They, just like me, could be wrong.

-But wait! Did you know that 25% of people who meditate report having an unpleasant psychological experience? [23]

I guess meditation isn’t for everyone. A study of 1,232 participants found that a quarter experienced adverse effects such as anxiety, fear, and distorted emotions.

Sure, the study might have been confirmed, but we have no idea what was going on in the lives of the people in this study at the time. You know I’m open to hearing other arguments, but I believe most people will feel positive benefits from regular meditation if they try it for a month or more, and this should be enough time to turn it into a habit.

Try meditating more and see how you feel

You don’t need to travel to Japan and ascend a mountain to practice meditation—hopefully, I helped you see that. When you practice, I bet you’ll appreciate my shared benefits.

I love how you can become more aware of what’s right for you when you meditate regularly. Your “still small voice” gets louder, and you make better decisions. Decisions that are based on what you truly desire.

Knowing how to pause before, say, picking your phone right up when notification dings and waiting to finish writing that page is what I love. You can have more control over yourself when you’re aware of what you’re doing.

Thanks for joining my Koyosan adventure and learning more about meditation.

How do you meditate?

This Star Wars Fight Scene Shows You How to Live in The Moment

Start behaving like a Jedi to embrace the here and now.

Image screenshot of Star Wars Episode 1: The Phantom Menace, property of Disney and Lucasfilm.

Modern life can feel like a battle at times. Ongoing work and responsibilities wear you down to a point where you can't even remember who you are anymore.

You feel like a robot, or a droid from Star Wars, carrying out your programming with the sole purpose of serving others. How can you stay connected to who you are and lead a more balanced life?

Watching one of my favorite fight scenes in Star Wars Episode 1: The Phantom Menace always reminds me of an important truth I think will help you when life gets overwhelming.

I'll admit, it's not the best overall movie, but the fight choreography when Qui-gon Jinn and Obi-Wan fight Darth Maul mixed with that banging Duel of the Fates score is pretty badass.

I always get caught by Qui-gon's decision to meditate during a break in the lightsaber battle—a decisive moment that displays a lot about his character and how we can handle stressful situations.

If you don't remember the scene, take a look here. The part I'm talking about is at the 2-minute mark.

Qui-gon Jinn is in the literal fight of his life, and what does he do when barriers block him from advancing on Darth Maul? He decides to sit and pay attention to the moment.

Breathing, and most likely visualizing his next moves, but doing it calmly and peacefully—moving away from anxiety and fear through meditation.

On the other hand, Darth Maul paces back and forth impatiently, grimacing at Qui-gon like an animal starving for blood. This is one of the few times in a Star Wars film where I can actually feel the difference between being a Sith and a Jedi beyond just the visuals.

The fact that Qui-gon loses and ultimately gets stabbed is, of course, heartbreaking, but because we love what he stands for as a true Jedi master, we're moved by his death.

You're right there with Obi-Wan when he screams and runs in after the barrier opens to shred it up with Darth.

Does this mean meditation is useless? Qui-gon Jinn lost after all. Maybe he should have stayed standing up inside that red force field, staring at Darth Maul while gritting his teeth in frustration.

Or, perhaps it's all about how Qui-gon decided to live his life while alive.

You can admire his choice, and it's clear he understood the possible consequences involved in the battle. He was fighting highly trained evil and could most likely die. I'm sure he was in this situation many times before, but he kept centered and focused.

Qui-gon lost that Darth Maul battle, but he won being a master Jedi in control of his emotions through mindfulness.

We never know the outcome of the risks we take in life, but we should still take them. Pausing and paying attention to the present moment can help make you stronger and get you through it all with grace.

Here's how to think like a Jedi and become one with the force.

You can accept the truth in the present moment

If a Jedi can stop in the middle of a lightsaber duel to sit and meditate, you have the same choice when challenges feel insurmountable. Make sure to pause and pay attention to your thinking and emotions to handle how to proceed.

If the force is all around us, why not tap into its energy by sitting in silence for several minutes? People, most likely, are afraid to look at reality with honesty. If your situation sucks, it's OK to accept it so you can figure out what to do about it.

Sometimes keeping busy and filling up time with unnecessary duties might feel like it's helping you cope, but it's probably slowing you down. I like how this idea is addressed in Eckhart Tolle's book "The Power of Now."

“Accept — then act. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it. Make it your friend and ally, not your enemy. This will miraculously transform your whole life.”

-Eckhart Tolle

Qui-gon knew the dangers of being an elite Jedi warrior and accepted the idea that battles are uncomfortable situations where you could be killed. Even with that acceptance, he charged forward, giving the fight his all.

Make mindfulness time into a habit

Our technology might not be as advanced as in the Star Wars universe, but we can set timers that remind us to be mindful. I know there are apps for this and even writing sticky notes you can place on your laptop, any way you choose, make meditation a habit.

Even if it means remembering to stop what you're doing when you're stressed and taking three deep breaths, you'll feel the benefits.

You can see things for what they are, essential and nuanced, but not the end of the world.

“The greater part of human pain is unnecessary. It is self-created as long as the unobserved mind runs your life. The pain that you create now is always some form of nonacceptance, some form of unconscious resistance to what “is.”

-Eckhart Tolle

The next time you're facing adversity, remember this Star Wars fight scene and be like Qui-gon Jinn — take time to breathe and refocus. You might not be facing a life or death situation, but you'll have an easier time not only surviving but winning the day.

In the words of a Jedi master…

“Remember, concentrate on the moment. Feel, don’t think. Use your instincts.”

- Qui-Gon Jinn

Want more? If you're struggling with making authentic work, click here to join my (free) email list, and through comics, articles about culture, and living your truth, you can discover how to upgrade your mindset and share your creative writing and art with the world.

How Observing Your Hands Can Spark Mindfulness

You don’t need a lot of time to be aware of the present moment

Photo by Emilio Williams on Unsplash

Remember that time you were writing and feeling stressed out? Perhaps, you thought of taking a few deep breaths to calm yourself down. Great idea. I love breathing exercises, but I’ve added one more practice to my “instant mindfulness” routine I’d like to share with you.

Observing your hands.

It’s as simple as it sounds. When I feel overwhelmed or stressed, I look at my hands and appreciate whatever they happen to be doing.

Watching your hands and appreciating your actions

Let me tell you how this hand observing idea came to me. I enjoy doing a few yoga poses in the morning, like upward and downward-facing dog and warrior poses. I noticed how focused on my hands I needed to be for proper form.

Why not pay attention to my hands while doing other things in my day? Like, when I write something with a pen, a rare activity nowadays. Or when I’m holding hands with my wife.

This tiny bit of gratitude ends up expanding and going further than you can imagine.

As a teacher, cartoonist, and writer, there’s so much to get done and keep up with each day. I have trouble slowing myself down sometimes. Even though I love it, I don’t always have time to do yoga. When I get a chance, I appreciate it more and see how my hands move and support me while holding poses.

Accepting that, as a parent, I’ll get very little quiet time for myself at home, finding quick ways to experience mindfulness is vital.

Getting in the mindset of “Even a little time for being in the moment is better than nothing.” helps lift away stress. You don’t need to spend twenty minutes meditating or thirty minutes of yoga to be mindful. Just noticing what your hands are up to can pull you back to your center.

Observing your hands leads to gratitude

If I’m at my laptop writing an article, I watch my hands typing for a few seconds. Then stop to give thanks for this opportunity to write and be a creative person.

Opening up this type of awareness often leads to breathing slowly and deeply and feeling gratitude for other blessings in your life. Your mood can change instantly. A smile might slide across your face. Become aware of the truth. You’re practicing mindfulness.

“The present moment is filled with joy and happiness. If you are attentive, you will see it. (21)”

― Thich Nhat Hanh, Peace Is Every Step: The Path of Mindfulness in Everyday Life

Believe it or not, even folding laundry can be a time for taking note of what your hands are doing. You’re taking care of your clean clothes, and having those clothes and the ability to wash them with relative ease is a blessing. Folding for your family could lead to a flood of emotions as you feel gratitude for being able to provide and care for them.

Rarely are we paying attention to all our hands can get done in a day. Using this “Observe Mindfulness Skill,” you can expand to other parts of your body. Notice where your feet are walking during the day. How they look without socks as you wiggle your toes.

In short, pay attention. It takes very little time and even less effort.

Final thoughts

Clearly, observing your hands is a great way to turn inward for mindfulness throughout the day, but how do you remember to do it? This may seem childish but, write something on your hand.

It could be a word like “Breathe” or “Relax” written in big black letters on your palm or on the outside of your hand. This will get you into the habit of paying attention — and possibly embarrassing you enough around others — to remember to make time for mindfulness observation.

I know you’re thinking about all the tech gadgets that can send you alerts to remember to be mindful. Go ahead and use those if it works for you. The low-tech reminders tend to work better for me, like putting post-it notes all over. Try to make it fun, so you enjoy the idea of finding peace in your day.

Remember, taking time for gratitude and mindfulness doesn’t have to be a chore. All you have to do is look at your hands.

7 Incredibly Easy Morning Routine Ideas

There’s so much more than just getting up early

“Morning routines sound good, but they’re too hard for me,” is what a lot of people say. What can you do to make them more comfortable and fit into your busy life? I’ll share seven ideas to add to your morning routine, but I want you to know this, you don’t have to do them all. You can make morning routines easier.

Adding even one from the list can make a huge difference in how you feel and approach your day. If you can do all of them, excellent. Just one or two? Awesome!

The benefits of getting your mind and body focused in the morning include helping to put you in the right frame of mind for your day, increasing productivity, and boosting your energy levels.

Maybe you’ve heard, or even read, the book “The Miracle Morning” by Hal Elrod. Out of all the articles I read on this topic, his book inspired me to make the most of the early hours. It helped me understand that a morning routine can be what you decide works best for your life and individual needs. It’s not an all-or-nothing practice where there are no benefits if you don’t do all the 127 things on your list.

I like the idea of flexibility, picking what you enjoy doing each morning and letting it be okay If you can’t do it all, for whatever reason.

We don’t have to deal with absolutes. Just because someone like well-known productivity master Elon Musk wakes up at 7 am every day and religiously checks his “critical emails” first thing doesn’t mean you have to do exactly the same.

Oprah is not an early riser — getting up around 8 am is natural for her — and then walking her dogs for fresh air and exercise to get her blood pumping. Pretty simple yet powerful.

Take a look at these possible morning activities and pick one or more that you can add to your routine each morning.

1. Getting up early

People love to debate the perfect time to get up early. Is it 4 am? 5? My advice is to work on getting up one hour earlier than you normally do, even if that takes away from your 8 hours of sleep. In my opinion, the 8 hours rule is overrated. Getting 6–8 hours is fine, then drink caffeine to get you going.

I put this as #1 because rising earlier gives you more time to do the things on your morning routine list and even creates time for doing things you love like reading or writing. More time in the morning is like the gift that keeps on giving.

I get up at 4:30 am to draw comics and write Medium articles. Throughout the day, thinking about all I was able to do in the morning, helps me feel energized — like a natural high.

2. Drinking water with lemon

Making sure to drink a tall glass of water when you first wake up is essential for hydration but squeezing in a slice of lemon brings it up a notch. Dropping the lemon slice into the water after the squeeze not only adds more flavor, you take in all that vitamin C and reap the benefits it provides for healthy skin and body.

Lemon in your water can help with weight loss as well. Research shows polyphenol antioxidants found in lemons substantially reduce weight gain in overfed mice. Yes, on mice, not humans, but the antioxidant compounds also offset the adverse effects on their blood glucose levels and improved insulin resistance. Not too shabby for sour fruit.

3. Appreciating what you have

One way to combat sadness and depression is by thinking about what you have and feeling grateful. Gratitude is an effective way of appreciating how lucky you are to be alive and paying attention to all you did to get where you are now.

Depending on your situation, you may be having such a challenging time in life right now that you have to go to the basics like giving thanks for sleeping well and waking up to a fresh new day. My gratitude thinking involves paying attention to how I feel inside when I think about what I have. This awareness connects with the next activity on the list…

4. Practicing mindfulness

Simply paying attention to how you feel and what you’re thinking can work wonders. Sitting quietly and taking deep breaths as you quiet your mind. This could mean ten to twenty minutes of meditation or sitting and paying attention to any fears or concerns you’re having about your day. Even reading books on spirituality can make you stop and put more awareness on right now.

Reading philosophy excerpts on stoicism, I keep a few books on my desk for easy access, which helps me get in a place to notice the present. How I choose to think dictates my life and well-being. If you don’t have much time, pay attention to how your body moves and how you feel as you get ready in the morning.

I love the idea of “Looking at your hands” as a way to notice what you’re doing and appreciating what you’re able to do. I’ll often take a second and note to myself, “My hands are typing right now.” or “I’m cooking dinner for my family.” The mix of gratitude and mindfulness this creates will help you take a deep breath and feel centered.

5. Moving your body

Giving yourself time for physical exercise or movement in the morning is magical for your thinking and physical energy. Any time, from a few minutes of stretching to thirty minutes of walking or yoga, will do wonders for your mindset.

I love doing yoga poses and taking walks. Suppose I can combine a short run with the walk, even better. I finish feeling awake, alert, and optimistic about what lies ahead.

6. Doing strength exercises

Doing strength exercises like push-ups or pull-ups or weight training, if you have a set up in your home, takes a lot of motivation to do in the morning. If you can get even a few minutes of resistance or muscle-building exercises in, though, you’ll feel stronger and more confident in just about all areas of your day.

I enjoy doing push-ups, and I tend to be off-and-on with pull-ups. They can make my wrists hurt, which makes it harder for me to enjoy drawing. That’s an excuse. I’m well aware because pull-ups are so hard for me. This makes me want to avoid them. Because of this, though, when I do pull-ups, I feel stronger for overcoming my fears.

Fit what you can in, and our last tip will bring it all together.

7. Saying what you want like you already have it

Affirmations are a classic morning ritual that many people feel can be a bit cheesy. I would say no morning routine is complete without a little personal positive encouragement.

You could do the standing in the mirror looking at yourself and loudly proclaiming, “I’m a success!” approach or choose to say positive affirmations to yourself in your head.

Unfortunately, I tend to think of the negatives about myself first. One thing that helps is re-framing my thinking. So, as soon as I think of something negatively, I switch it to a positive and say it as if it already exists. Instead of “I only have a few freelance writing gigs,” I’ll change it to, “I have so many writing gigs, I have to turn some down.” Whatever the subject matter, make sure to say affirmations in the present tense and feel as if you achieved them or have them right now.

You can do all of these if you have time in the morning. If not, do what you can. If you’re unsure which ones will stick or how many are right, try adding one new activity each week until you reach your desired number. You can scale back or adjust anytime you need.

Mornings are full of hope, and when you rise, your mind is open, well-rested, and ready for the new day. Give yourself the mental and physical boost to conquer each day with confidence and success. Choose your combination, even if your routine is different every day, and make it happen.

How to Succeed Using "The Parenting Mindset"

If you want to do anything meaningful in life, you always hear experts say it's crucial to be a "self-starter" or a person who's "motivated" to be successful? 

Maybe you feel like that's for a special kind of person. What if you think there's no way that can be you?

It doesn't mean you have nothing in the world to strive for or go after. You may have big dreams.

You're just not doing what it takes to move forward. 

I bet you've read or heard inspirational teachers saying, define what real success looks like to you. Find your reason "why," to make it important enough. And that will motivate you to pursue your goals.

This is good advice, but what if you still have trouble moving forward toward what you consider success?

Take on "The Parenting Mindset." 

Maybe you're not even a parent. But one thing is true—you must take care of yourself. 

No one else is going to, not really. 

Your life is totally, and without a doubt, all your responsibility.

I am a parent, and one thing I felt when my daughter was born was a massive sense of responsibility. Babies are helpless. Even though I knew this intellectually, the fact that she couldn't do anything for herself hit me like a ton of bricks. 

If my wife and I didn't feed, clothe, and change her diapers regularly, she wouldn't survive.

You are not helpless, however. You can make changes and live the life you choose. No matter what you've been through. 

The hardest part of parenting—the part that created the mindset below—is that you must do all of these things to raise your child, and no one cares if you're tired. 

It doesn't matter if you're sick or depressed. Your baby needs food. Your child needs your support and care.

Think of your life this way.

The parenting mindset involves treating your goals like a child that needs constant care, only you can give, no matter what. 

That's the hard part about life, right? Having to take care of business and move forward even when you're feeling down or "life" is slapping you in the face with a wet towel.

It can be easy to let all your motivation get sucked out of you.

I know there are those of us who have more challenges to overcome than others, but it could always be worse. 

Actually, I would suggest thinking about all the ways it could be worse, so you understand how good you have it. 

Gratitude. It's the perfect reset. Start there, and then keep moving forward.

Sometimes, we're tired and need to rest. That's fine. Take time to recharge, but decide for how long.

Decide to take a break for a few hours—a day, a weekend. Then, get off your buttocks and get back to work.

If you are a parent. Don't use your child as an excuse not to pursue your goals. Look at them as your motivation to succeed.

I know it's challenging, especially in the first year of raising your child, to make time for yourself, but carve out what you can, when you can.

Think about it, which would you instead tell your kids when they grow older, "Raising you was too hard, so I just gave up on my dreams." Or, "Raising you was the challenge that helped make me stronger. You inspired me every day to pursue my dreams to make you proud."

I remember feeling noxious every time I had to wake up multiple times a night to feed or change my daughter's diapers. It was tough, but I got used to it. 

Hard? Yes. For the best reason? Raising my offspring. Heck, Yeah!

I discovered I'm capable of so much more. If I can survive on very little sleep and still go to work and perform at a professional level, I can do more in my life than I previously thought.

Not to mention, using what very little free time I had in the most efficient way possible helped me start my Fried Chicken and Sushi webcomic and update it twice a week consistently. 

I found the magic in how productive you become when you limit the amount of time you have to spend on something.

Try it. Whether you're a parent or not, behave like one.

Take full responsibility for your success. Be grateful for what you have. 

No one will help you the way that you can.

Make up your mind that you can do much more than you think you can each day.

Use your limitations to motivate you.

See how much you can do in a short period. Take what you feel is lacking in your life and reframe how you think about it. Can you turn it into something that can light a fire in you to push harder towards your goals?

I think you can.

No.

I know you can.

Now, get out there and make things happen. Before I put you in time-out. 

Meditation is amazing but, what if you hate being with yourself? 3 powerful ways to tolerate time alone with your thoughts

Life can be stressful. People say, “Make time to meditate. Quiet your mind, and it will melt all your worries away.” That’s nice and all but, what if you can’t stand being with yourself?

I’m serious, what if you feel like a jerk inside and want nothing to do with that person?

Let’s say you sit down, in that awkwardly uncomfortable folded legs position—lotus I think it’s called—puff your chest out and close your eyes. Your annoying mind keeps yelling at you.

Not even about important topics. Just dumb stuff, like what to eat for breakfast and which podcast you’ll listen to on the way to work.

Annoying.

You’ve heard some of those benefits of meditation; a focused mind, inner peace, and more patience to approach the challenges of daily life. It’s estimated that stress is the cause of 90% of doctor visits. That is insane.

We all definitely need more time for mindfulness in our lives. How can you shut off the mouthy jerk inside your head and focus on that sought after quiet? 

1. Accept that your emotions want all of your attention and will try and distract you while you meditate.

This is normal. You’re not doing it wrong.  

Let yourself be who and what you are at that moment. Be present. Even if all the mess in your head is driving you nuts. 

Make peace with the anxious, emotional, and overly fearful part of yourself. It only wants to be heard, felt, and acknowledged.

2. Make those emotions stronger

If you have a lot on your mind, sit there and listen to yourself. If you notice strong feelings, pay attention to them. In fact, amplify them and make the emotions stronger. 

Give each emotion and thought inside your head some of your time, notice where in your body the feelings are, and they will gradually dissolve away. 

You’ll see that by sitting with your annoying voices and negative emotions and giving them your full attention, it will help you release and move on to the more positive ones.

When I started meditating regularly several years ago, this was tough for me.

I knew that I was never going to get rid of feeling crappy sometimes. Having the courage to sit with the mess of my thoughts was no easy task and I’m still no expert. 

I have found, though, that giving all of those thoughts and their emotions, time in the spotlight then shining several other lights directly on them, helps them to disappear. 

Meditating is generally pretty simple. Sit in a comfortable position with your legs folded, or on a chair with your hands in your lap. Breathe slowly, in through your nose and out through your mouth. Focus on your breath. 

When the thoughts start flooding in, treat them like that annoying coworker you barely know, who likes coming up and telling you all of their problems. You smile politely and nod, give them their time, until they finish and go away. 

Know that you don’t have to be in total control. Even though it’s hard to let go and tune in, do your best to stay present.

3. Meditate for at least ten minutes 

There’s something magical about getting to the ten-minute mark.  

Give yourself time to move through emotions and reach calm. I’ve read that twenty-minutes of meditation is ideal, but I know for me, reaching ten minutes is where I begin to melt into the moment.

You’ll find those annoying voices will dissipate, and it will be easier to be in a state of tranquility.

You will begin to focus on the moment. You will find yourself. The true self that is always there but buried under all that mess.

Believe me, you’ll like how the “true you” feels. You want to make sure to meet.

What if you can’t spend 20-30 minutes meditating most days? Don’t worry about it. 

If you can only do ten minutes, that’s what you do. Paying attention to yourself is the key.

Scheduling meditation time—making it a routine—is what keeps me on track. Every morning, it’s one of the first things I do.   

I have grown to like my inner thoughts more, and I believe you can too. 

When you go out and face the world, you will notice how much easier it will be to pay attention to one task at a time. You will feel less rushed. Anxiety will take a backseat, and you’ll gain more confidence and acceptance with the process of your regular daily life. 

Do your best to sit in meditation for ten minutes every day. Experience all of your emotions fully. 

Over time, you will understand and love yourself more, and the magic within each day will transform your life.