The concept of mindfulness and meditation isn’t new.
Many well known business leaders, celebrities and sports stars have a daily practice.
From Ray Dalio (who manages the world’s largest hedge fund: Bridgewater) to Arianna Huffington (founder of the Huffington Post) to Jennifer Aniston, Halle Berry and Kobe Bryant. These high-fliers swear by meditation as a path to:
- Moving beyond the mind’s noisy chatter
- Tapping into your own wisdom
- Changing your consciousness
- Seeing the beauty that lies around you
- More energy
- Boosting your mood
- Increased creativity
- Pulling you out of emotional quicksand
- Staying calm and happy
- Remaining grounded in a crazy world
For many of us the notion of meditating sounds great but:
- Where do you find the time?
- How do you get started?
For highly self-critical, busy, Type A personalities there is another challenge:
Taking time out to meditate and just “be” can feel counter-productive.
So why bother in the first place?
Well, I used to think the exact same way.
In my early twenties, I was working a full-time job while juggling a part-time Masters degree in the evenings and weekends. I was busy. Rushing around. Multitasking. Always on the go. Doing. Achieving. Checking things off the to-do list. That was my life.
My first taste of the quiet zen-like meditation state was in Savasana (corpse pose) at the end of my first yoga class. As I committed to my weekly classes, I sometimes skipped out on the final resting pose in order to get to my next appointment.
I would think to myself “class is done, I can do away with this resting business – I’ve got more important stuff to do!”
I totally missed the point!
Just because I didn’t exert effort and do something hard, didn’t mean that tuning out and just ‘being’ wasn’t productive.
And sure enough, Savasana came to be my favorite pose that I didn’t want to trade for my busy life still around me. Those few minutes of lying on the mat were more restful than sleeping in my bed at night. I learned to treasure and love that pose.
So how do you get started with meditating as Type A personality or beginner?
Here are 5 tips to help get you started!
Tip #1: Meditating is for you if you recognize the benefits
Let’s be real: if you yourself aren’t motivated to commit to a meditation practice then you aren’t going to succeed.
As with any new habit, at the beginning you will need willpower and motivation to get started. A habit will turn into a routine if you are motivated and consistent.
To get you started, educate yourself on the meditation practice and its benefits.
Action Step: Read up on the benefits of meditation and decide for yourself if it’s an appealing path to reducing stress and boosting your career. I recommend that you check out these three authors: Rick Hanson, Thich Nhat Hanh and Deepak Chopra to learn more.
Tip #2: Decide which style of meditation is for you
Some people advocate sitting in silence without music or words and simply focusing on your breathing. This can be challenging for beginners.
To help get you meditating and reaping the benefits pronto, I created a guided morning meditation to help you ground and center yourself before the day takes over. It will take you less then 10 minutes so there are no excuses not to get started. You can download the FREE audio here.
Action Step: Decide what style of meditation you want to practice. If you want to start with a simple guided morning meditation to set you up for success for the day then download your free audio file here.
Tip #3: Set up your intention for meditating
Becoming clear on your goals takes your focus away from the discomfort of sitting and being with your thoughts.
Meditating is the path to achieving your end goal (whether that is figuring out your next career move, asking for a promotion, or starting your dream business).
Instead of stressing about having to spend wasted time sitting in silence, focus on what it is that you want.
Action Step: Set an intention before you sit down to meditate. Keep it simple, positive and to the point. You can quietly repeat this phrase to yourself while meditating. For example:
- Everything goes perfectly
- I step into my full potential
- I live out my purpose
- I am clear on my next steps
Tip #4: Make a commitment to meditate everyday for 21 days
As with any new habit you have to commit in order to see any results. Make a commitment to meditate everyday for 21 days. If you want to make it longer go for it!
Action Step: Decide how long you are willing to meditate for each day. You can start with as little as 2 or 3 minutes and build up from there. Once you have decided on how long you will meditate for each day, schedule and prioritize this time.
***Bonus Tip: Anchor your meditation practice with other activities in your regular routine e.g. right when you wake up, after you brush your teeth, or just before bed. This will make it easier to incorporate with less resistance and you will be less likely to forget***
Tip #5: Have fun and make it feel like a natural part of your day
Re-frame your meditation practice as “you” time and an opportunity to boost your brain. Get comfortable. Create a space just for you. Relax. Go easy on yourself. A negative thought may pop into your head. You may feel like you aren’t doing it right. Stick to it and keep going. You can do this!
Action Step: Pick a regular spot to practice and ensure you are wearing comfortable, loose clothing. Smile and have fun with the process, you can do this!
I’d love to hear from you:
- If you meditate already: What does your practice look like?
- If you don’t meditate: What is holding you back from getting started?
Leave a comment below. I read every response.
P.S. If you want to download your copy of the free guided morning meditation I have recorded for you, click here and you will receive instant access to get started right away!