RECOMMENDATION:
10+ mins of meditation.
WHAT:
This habit is about practicing mindfulness by taking some time to focus solely on yourself and pushing distractions aside for a few moments each day.
WHY:
Meditation offers a chance to slow down, de-stress, and reconnect with yourself. Regular practice has been linked to improved mental clarity, reduced anxiety, better sleep, and enhanced overall well-being.
In today’s busy, overstimulated, “always on” kind of modern world, finding ways to slow down and practice mindfulness has become more important than ever.
Companies like Apple, Airbnb, AOL, Google, Goldman Sachs, HBO, Intel, Linkedin, Nike, Procter & Gamble, Twitter, and Yahoo! all have in-house meditation and mindfulness practices for their employees to benefit from because, as Google’s Head of Mindfulness (Chade-Meng Tan) says, “It’s become scientific, it has been demystified. It’s going to be seen as fitness for the mind.”
HOW:
There are many different ways to meditate and no one best way.
We suggest using a method that resonates with you and makes it easy to get started.
- You could use an app like Insight Timer, Headspace, or Calm.
- Or you could use a more manual technique.
- For some, meditation may even be in the form of prayer.
Whatever you choose, just take some time out to sit with yourself and meditate. Do nothing else, no multi-tasking.
We recommend 10 minutes as the sweet spot for most people, with working up to 20 or 40 minutes for those looking to push themselves further.
TIPS:
✅ Consistency Over Duration: Instead of diving straight into long sessions, start small. A consistent 5-minute daily practice is better than a sporadic 40-minute session.
✅ Design Your Space: Designate a specific spot in your home for meditation. Make it comfortable, free from distractions, and inviting.
✅ Use Tools: Utilize meditation apps or timers to guide you and keep you on track, especially when starting.
✅ Embrace Distractions: When your mind wanders, gently bring it back. Remember, the practice of redirecting your focus is meditation’s core essence.
✅ Set Intentions: Before starting, take a moment to set an intention or purpose for your meditation. Whether it’s seeking clarity, relaxation, or just being present.
✅ Keep a Record: Journal your experiences post-meditation. Note any insights, challenges, or feelings that arise.
