Difference between revisions of "Find Motivation to Meditate"
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#*Creating an honest list of reasons can also help you see that you don’t have as many obstacles as you thought. | #*Creating an honest list of reasons can also help you see that you don’t have as many obstacles as you thought. | ||
#*For example, you may think you have lots of obstacles to you meditating, but after writing them down, find out that you only have two or three. | #*For example, you may think you have lots of obstacles to you meditating, but after writing them down, find out that you only have two or three. | ||
| − | #Overcome the feeling that you don’t have time.Part of finding the motivation to meditate is realizing you don’t need as much time as you may think.<ref>http://psychcentral.com/blog/archives/2015/09/02/how-to-stay-motivated-and-committed-to-your-mindfulness-meditation-practice/</ref> You can also overcome the obstacle of feeling that you don’t have time if you meditate when it's least likely to be interrupted by other people or tasks. | + | #Overcome the feeling that you don’t have time.Part of finding the motivation to meditate is realizing you don’t need as much time as you may think.<ref name="rf1">http://psychcentral.com/blog/archives/2015/09/02/how-to-stay-motivated-and-committed-to-your-mindfulness-meditation-practice/</ref> You can also overcome the obstacle of feeling that you don’t have time if you meditate when it's least likely to be interrupted by other people or tasks. |
#*If you don't have time to spend an hour meditating, or you get frustrated easily, then try half an hour. Or ten minutes. | #*If you don't have time to spend an hour meditating, or you get frustrated easily, then try half an hour. Or ten minutes. | ||
#*One true moment in meditation will be greater than one hour spent fidgeting and grumbling. | #*One true moment in meditation will be greater than one hour spent fidgeting and grumbling. | ||
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#*Add it to your daily To Do list or set a daily alarm on your electronic device. | #*Add it to your daily To Do list or set a daily alarm on your electronic device. | ||
#*You may want to start by scheduling about half an hour for your meditation session and then increasing it over time. | #*You may want to start by scheduling about half an hour for your meditation session and then increasing it over time. | ||
| − | #Don’t let physical problems stop you.Even though most people picture the full lotus position when they picture someone meditating, there is no correct position for meditating.<ref>http://www.yogajournal.com/article/practice-section/amazing-space/</ref> So, don’t let stiff knees, back problems, or other physical problems stop you from meditating. If you feel physically uncomfortable in one posture, then motivate yourself to meditate by trying another position. | + | #Don’t let physical problems stop you.Even though most people picture the full lotus position when they picture someone meditating, there is no correct position for meditating.<ref name="rf2">http://www.yogajournal.com/article/practice-section/amazing-space/</ref> So, don’t let stiff knees, back problems, or other physical problems stop you from meditating. If you feel physically uncomfortable in one posture, then motivate yourself to meditate by trying another position. |
#*If you are uncomfortable, you'll hardly be able to motivate yourself to practice meditation on a regular basis! | #*If you are uncomfortable, you'll hardly be able to motivate yourself to practice meditation on a regular basis! | ||
#*Try sitting on a pillow, cushion, or mat if you are going to meditate on the floor. You can lean against a wall as you sit if you need to. | #*Try sitting on a pillow, cushion, or mat if you are going to meditate on the floor. You can lean against a wall as you sit if you need to. | ||
#*Meditate while sitting in a chair. Sit back in the chair and make sure you feel comfortable before you begin meditating. | #*Meditate while sitting in a chair. Sit back in the chair and make sure you feel comfortable before you begin meditating. | ||
#*You can also meditate while lying down. | #*You can also meditate while lying down. | ||
| − | #Address your fears of failing.You may be afraid that you won’t be ‘good’ at meditating or be able to keep it up. But, you can motivate yourself to meditate if you remind yourself that in meditation, there is no such thing as failure.<ref>https://www.psychologytoday.com/blog/meditation-modern-life/201202/no-more-excuses-how-meditate-every-day</ref> Or success, really. With meditation you are attached to the process, not to your results. | + | #Address your fears of failing.You may be afraid that you won’t be ‘good’ at meditating or be able to keep it up. But, you can motivate yourself to meditate if you remind yourself that in meditation, there is no such thing as failure.<ref name="rf3">https://www.psychologytoday.com/blog/meditation-modern-life/201202/no-more-excuses-how-meditate-every-day</ref> Or success, really. With meditation you are attached to the process, not to your results. |
#*Tell yourself, “I can’t be good or bad at meditating. I can’t succeed at it or fail. But, I can do it.” | #*Tell yourself, “I can’t be good or bad at meditating. I can’t succeed at it or fail. But, I can do it.” | ||
#*If you must think of things in terms of success or failure, then consider it a success anytime you attempt to meditate. | #*If you must think of things in terms of success or failure, then consider it a success anytime you attempt to meditate. | ||
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#*Furthermore, the world around you—–your family, your friends, your companion animals, even strangers—–deserve for you to be peaceful, too. | #*Furthermore, the world around you—–your family, your friends, your companion animals, even strangers—–deserve for you to be peaceful, too. | ||
#*”Tell yourself, “It’s okay for me to take the time to meditate. This is a part of being healthy. It’ll help me be calmer and more peaceful. “ | #*”Tell yourself, “It’s okay for me to take the time to meditate. This is a part of being healthy. It’ll help me be calmer and more peaceful. “ | ||
| − | #Create a ‘meditation zone’.A meditation zone is a space in your home dedicated to meditation. You can even tell the rest of the household that this area is off limits during the times you are using it for meditation. Having a dedicated space that you enjoy can help you find the motivation to meditate.<ref | + | #Create a ‘meditation zone’.A meditation zone is a space in your home dedicated to meditation. You can even tell the rest of the household that this area is off limits during the times you are using it for meditation. Having a dedicated space that you enjoy can help you find the motivation to meditate.<ref name="rf2" /> |
#*Use scented candles, incense, or aromatherapy fragrance makers to make your meditation zone appealing. | #*Use scented candles, incense, or aromatherapy fragrance makers to make your meditation zone appealing. | ||
#*Add light as part of the enjoyment. Use low-key colored lights or pretty hanging lights to create an atmosphere that draws you to this area for "me time". | #*Add light as part of the enjoyment. Use low-key colored lights or pretty hanging lights to create an atmosphere that draws you to this area for "me time". | ||
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#*Find a relaxing channel or playlist on an internet radio or video provider by searching for the term ‘meditation music’. | #*Find a relaxing channel or playlist on an internet radio or video provider by searching for the term ‘meditation music’. | ||
#*If you can, wear headphones, as this also allows you to block out any other noises and distractions. | #*If you can, wear headphones, as this also allows you to block out any other noises and distractions. | ||
| − | #*Don’t allow the music or sounds to become a distraction. You want to focus on meditating, not the music.<ref | + | #*Don’t allow the music or sounds to become a distraction. You want to focus on meditating, not the music.<ref name="rf2" /> |
#Remind yourself why you want to meditate.You can motivate yourself to meditate and make meditation a part of your lifestyle if you remind yourself why want you to do it. So keep the positive effects of meditation and your personal reasons for trying it in mind as a way to motivate yourself. | #Remind yourself why you want to meditate.You can motivate yourself to meditate and make meditation a part of your lifestyle if you remind yourself why want you to do it. So keep the positive effects of meditation and your personal reasons for trying it in mind as a way to motivate yourself. | ||
#*For example, tell yourself, “One benefit is that it can help me remain more aware and focused. That will make all those tasks I have to perform much easier! | #*For example, tell yourself, “One benefit is that it can help me remain more aware and focused. That will make all those tasks I have to perform much easier! | ||
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===Choosing a Style of Mediation=== | ===Choosing a Style of Mediation=== | ||
#Try mindfulness meditation.There are thousands of styles of meditation and mixing it up and finding new methods can stimulate your imagination. Try different forms of meditation, like mindfulness, to find the style that fits best with your lifestyle and motivates you to meditate. | #Try mindfulness meditation.There are thousands of styles of meditation and mixing it up and finding new methods can stimulate your imagination. Try different forms of meditation, like mindfulness, to find the style that fits best with your lifestyle and motivates you to meditate. | ||
| − | #*Focus on the here and now when you try mindfulness meditation. Meditate on your breath and how you feel emotionally and physically.<ref>http://www.mindful.org/mindfulness-how-to-do-it/</ref> | + | #*Focus on the here and now when you try mindfulness meditation. Meditate on your breath and how you feel emotionally and physically.<ref name="rf4">http://www.mindful.org/mindfulness-how-to-do-it/</ref> |
#*For example, think about each part of your body and how it feels. Does anything feel tense? Do any parts of your body feel relaxed? | #*For example, think about each part of your body and how it feels. Does anything feel tense? Do any parts of your body feel relaxed? | ||
#*Don’t try to push away or suppress anything you are feeling. Simply acknowledge it and notice the details of the feeling. | #*Don’t try to push away or suppress anything you are feeling. Simply acknowledge it and notice the details of the feeling. | ||
#*For example, you might think, “I feel impatient. It’s making my body a bit tense.” | #*For example, you might think, “I feel impatient. It’s making my body a bit tense.” | ||
| − | #Explore yoga meditation. This form of meditation is usually used before or after performing yoga poses.<ref> http://www.besthealthmag.ca/best-you/yoga/yoga-meditation-a-beginners-guide/</ref> Some yogis meditate while holding a yoga pose. The physical movement involved before or after meditating just might give you the motivation you need. | + | #Explore yoga meditation. This form of meditation is usually used before or after performing yoga poses.<ref name="rf5"> http://www.besthealthmag.ca/best-you/yoga/yoga-meditation-a-beginners-guide/</ref> Some yogis meditate while holding a yoga pose. The physical movement involved before or after meditating just might give you the motivation you need. |
#*After or before your yoga session, try meditating for a few minutes. | #*After or before your yoga session, try meditating for a few minutes. | ||
#*Find a comfortable yoga pose and meditate while you hold the pose. For example, you may want to meditate while you are in child pose. | #*Find a comfortable yoga pose and meditate while you hold the pose. For example, you may want to meditate while you are in child pose. | ||
| − | #Try [[Begin-Zen-Meditation-(Zazen)|Zen]] meditation. Also called Zazen, Zen meditation has its base in Buddhism and focuses on concentration.<ref> http://howtopracticezen.com/beginning-zen/</ref> In this practice you concentrate on your breathing and meditate on a specific question or idea. You may find that having something specific to meditate about will motivate you to meditate. | + | #Try [[Begin-Zen-Meditation-(Zazen)|Zen]] meditation. Also called Zazen, Zen meditation has its base in Buddhism and focuses on concentration.<ref name="rf6"> http://howtopracticezen.com/beginning-zen/</ref> In this practice you concentrate on your breathing and meditate on a specific question or idea. You may find that having something specific to meditate about will motivate you to meditate. |
#*Start by sitting and concentrating on your breathing. | #*Start by sitting and concentrating on your breathing. | ||
#*Once you have learned to focus on your breathing, you can begin to concentrate on counting. Simply thinking about the numbers. | #*Once you have learned to focus on your breathing, you can begin to concentrate on counting. Simply thinking about the numbers. | ||
#*Eventually, you can move to meditating on a particular koan, or question. | #*Eventually, you can move to meditating on a particular koan, or question. | ||
| − | #Find a meditation community.Being around other people may motivate you to meditate.<ref | + | #Find a meditation community.Being around other people may motivate you to meditate.<ref name="rf3" /> You may enjoy meditating with others more than practicing it alone. It can also be a source of motivation knowing that friends or classmates are going to be present. |
#* Even if you prefer solitary meditation, you may be motivated by discussing meditation with a supportive friend. | #* Even if you prefer solitary meditation, you may be motivated by discussing meditation with a supportive friend. | ||
#*You can use this as an opportunity to exchange insights and questions with each other. | #*You can use this as an opportunity to exchange insights and questions with each other. | ||
