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Hundreds of books and thousands of articles have been written about the benefits of meditation, but even after reading them, it is difficult for many to take the first step. Psychologist and coach Shannon Bindler shares tips for making meditation part of your life.
“Biohacking” – the expansion of human capabilities – is now in vogue. Like many others, I take nutritional supplements that help focus, increase energy and performance.
From my own experience, I can say that many modern methods really work, but, as has been known for many centuries, the most effective method of “biohacking” is meditation.
But where do you start if you have no idea how to meditate, or have tried to do it and nothing worked? Here are some tips.
1. Take a walk
Walking meditation has been known for centuries and is part of many traditional practices. It is best to do it outdoors and do it consciously. You can go to nature, but a walk around the city is also suitable.
Focus on the ground under your feet, the sky, people and any sights around. Watch your steps and breath. This is the easiest and fastest form of meditation I have ever tried. In addition, constant movement helps energy to flow freely through the body and prevents stagnation in the muscles.
2. Take a bath
Einstein said that some of the most revolutionary scientific ideas came to him while he was in the bath. When we are relaxed, the brain generates the most creative, original and even brilliant ideas.
Feel the warm water in which your body is immersed, clear your mind of extraneous thoughts and just relax. You can hum if you like.
3. Drive a car
Osho is known to have practiced “driving meditation”. Driving requires all our attention, without a trace.
Focus on the road, on the pedals, on your hands on the steering wheel. Find a stretch of road where you can drive straight for a long time without turning anywhere (it’s better to have nature around, but a regular highway will do). Turn off the radio and try not to be distracted by anything.
Personally, during long trips, I have had real moments of insight more than once. A similar meditation can be practiced in the passenger seat.
4. Show gratitude
Gratitude is one of the easiest ways to change your state. If you feel unbalanced or restless, just say “thank you”. You can do this silently or out loud if the situation allows.
You can also list what you are grateful for. It can be something as simple as “Thanks for the tastiest scrambled eggs I had for breakfast” or “Thanks for a friend taking the time to meet me.” Try to focus on this feeling for as long as possible, even if only “small” or “non-serious” reasons for gratitude come to mind. Even in the worst mood, you can always find something to say “thank you” for.
5. Listen to an Audio Guide to Meditation
With the help of such records, it is good to start learning to meditate. They detail each step of the process. Try a few different audio guides – they’re easy to find online. Once you find the one that suits you, you will be so immersed in the process that you will not notice how 20-30 minutes pass.
6. Set a timer for 2 minutes
Most people believe that only long meditation brings a positive effect. Of course, long meditations give amazing results, but you can even start with a two-minute session. Meditation should not be viewed as an endurance race.
Start small and gradually increase the length of your sessions. If you meditate for two to five minutes every day, the results will not be long in coming.
About the Developer
Shannon Bindler psychologist, journalist, coach, designer and stylist.