If you’re training your body without training your mind, you’re missing out on 1/2 the equation! But don’t worry, this is not a “woo-woo” article. Nope, in fact, it’s one that shares with you some simple facts and tricks top-performers do to achieve the amazing things they do in their lives!
Research has shown that the first hour of rising is a KEY time in the 24 hour cycle that sets the tone for the rest of our day. In fact, apparently all high-achievers are aware of this and almost all of them have a personal routine or “ritual” that they do each and every day to help set them up for success and get them in the right state of mind to Win the Day!
So we can take advantage of this “Magic Hour”, as it’s been called, and use this time each morning to set ourselves up for a day that’s by our design – so we “do the day”, rather than feel like the “day does us”! This will result in lower stress levels and help us feel productive, creative, calm and in control – so we don’t feel like a human pinball: bouncing all over reacting to life’s events and other peoples’ agendas and need …no thanks!
What steps can we take to increase our chances of having a successful day?
Here I’ll share with you the most simple, yet effective method: A 5-10 minute guided-meditation. Don’t let the term scare you! A guided meditation is simply a way of “training” your thoughts – just as you “train” your muscles or body with conditioning or weights. And it’s proven to be a key tool for setting yourself up for success and a ritual I do every day!
Meditation is something that anyone can do at anytime and anywhere.
Did you know that 1 in 5 Americans is diagnosed with some sort of anxiety disorder? 😕 Yes, this number is disturbing. So I ask: Are you taking good care of your mind and soul? Are you spending enough time – alone – with yourself?
We often see meditation and mindfulness as something vague and intangible, so it’s hard to digest. However, there’s nothing woo-woo about it. There are actually plenty of tools you can use to get initiated if you’ve never done it before. ⠀ ⠀
In an interview with Oprah, meditation pioneer, Jon Zabat-Zin, said that a great way to understand meditation is to think of those #AHAmoments we usually get in the shower, when we are quiet, when we get still, and when we rest.
Instead of waiting for shower-time, you can do a guided-meditation as I do EVERY MORNING. I sit on a pillow and do a brief inspirational reading or listen to a 5-10 min #guidedmeditation. It helps me focus, relax, energize, and more! ⠀
Don’t think that you can’t meditate. If you are concerned that you don’t understand what it’s about, don’t worry—nobody does in the beginning! Just jump in—the moment you do, you will open the door to all of the benefits of meditation.
So, What Exactly IS Guided Meditation?
“Meditation” is simply a way of training your mind in order to keep it fit. That’s it. It doesn’t have to be complicated or creepy. If you believe that “training” your body to be fit is important then it stands to reason that you must consider your mind and the way you think is just as important for overall health and well-being.
Guided Meditation and all mindfulness or mind-calming practices start by bringing attention to the breath. The practice involves sitting comfortably, focusing on your breathing, and then bringing your mind’s attention to the present without drifting into concerns about the past or future.
With all the worries and cares of every day, using meditation practices can help you to “feed your mind” with “healthy” thoughts, gratitude and good feelings which allows you to regain focus and clarity as well as attract similar d thing. I think is so effective, mainly because it forces you to make a mental stop on your day-to-day busy routine.
By taking a few minutes to meditate every day, you can effectively reduce mental stress, increase blood flow to your brain and body, and calm your tensed muscle groups.
Meditating sounds hard, but practice makes it easier. Below are some tips on how you can get started.
TIPS ON HOW YOU CAN GET STARTED
#1 – Meditate in the morning
Start your day by meditating very early in the morning. As I stated above, it’s the best way to start the day with your head in the right place: to program yourself for success! (I do it in this order – I drink water, take my probiotics, drink coffee, turn on my essential oils diffuser and then I meditate).
Makes sense, right? The moment when we wake up we feel refreshed. We aren’t thinking about too much yet or worrying about all the things we need to do today. If we do a short practice in the morning, we’re likely to succeed in meditating on a regular basis. And the positive benefits from that morning meditation will stay with us throughout the day.
#2 – Don’t make it too long
One of the best meditation tips is to commit to short meditation sessions and then gradually increase. If we are too ambitious at the beginning and try to do 45-minute sessions, there’s a good chance we’ll get discouraged and quit. It’s better to meditate for short periods each day (I do it for 5 minutes!) to create stability and a consistent habit. You can even start with one or two minutes and gradually increase the time you spend doing it.
#3 – Keep it as simple as you can
Don’t worry so much about whether you’re doing it right or not. Lots of thoughts will naturally arise in your mind, which can feel overwhelming. Don’t get discouraged. Let them flow by without judgment or getting caught up in the story lines. Just keep it simple by continually returning to the breath. That’s it. It’s important that you remember you are not trying to “control” your thoughts but rather train your mind to return back to what YOU want it to think about. It’s called “redirecting” and this is something that is developed and improved over time – be patient!:)
#4 – Build a habit
An easy meditation tip is to make meditation a habit by doing it on a regular basis. Many of us procrastinate and find excuses not to practice. If we feel a need to get a lot of other things done before meditating, it’s really just a delay tactic. Building a good meditation habit requires effort and consistency. It’s like going to the gym—at first it may seem forced and artificial, but in time it becomes a natural and essential part of our daily routine.
#5 – Choose guided-meditations
The best meditation is the one you can actually do. The more regular your meditation, the more beneficial it is. If you find it difficult to sit silently, then you might choose to use the type I’ve mentioned here and my favorite form: guided meditation.
Here are a few resources to help you get started. Start with one of these and move forward from there. I guarantee you will see results.
- App: Headspace, Insight Timer
- YouTube Video: The Five-Minute Miracle, Healing Spirit
- Podcast: UCLA Mindful Awareness, Meditation Minis
- Books: The Miracle Of Mindfulness
- Programs: The Chopra Center
#6 – Just do it!
So please be sure to think of your health and fitness as your WHOLE LIFE and your mind, body and spirit by doing something that trains your MIND not just your body. You will be amazed at the results!
We also offer guided meditation classes at @miamifitnessma – COME JOIN US! ⠀