Week #9- SMART Goals

For my open inquiry project, this week I am going to challenge myself to meditate for at least 5 minutes every single day. This can be a S.M.A.R.T. goal because it is…

  • S- specific
  • M- measurable
  • A- attainable
  • R- realistic
  • T- time-bound

My goal is specific because I know exactly what I need to do to accomplish it, it is measurable/time-bound since I have challenged myself to meditate at least 5 mins/day for 1 week and I believe that it’s realistic & can be attainable! I find that using this acronym is very helpful when setting short-term goals & I encourage you to use it as well.

Since I am new to meditation I decided to use a guided meditation like this one to help me keep my mind focused. The main reason I haven’t been able to meditate consistently before is because my mind always wanders when I try to mediate. As soon as close my eyes I start worrying about my long list of to-do’s or I randomly start to recall an embarrassing memory from years ago. This is why I challenged myself to try to meditate every day for a week because I know that with practice I will be able to settle my mind.

If you feel confident enough to meditate without a video but don’t know where to start, here are some tips from goodlifezen.com:

  • Find a quiet place & make sure that you can stay there with no distractions for 5-10 minutes
  • Keep your spine upright & your head up
    • The mind & body are intertwined so a poorly-balanced body will result in a poorly-balanced mind
  • Focus on your breath
    • I find that saying “In/Out” in my mind helps me focus on my breath & stay in the present moment
    • This also helps when thoughts come up, just let them slip away & refocus your attention on your breath
    • Don’t force your breaths to a certain pattern- just breathe naturally
  • Embrace Emotions
    • If emotions come up as you are meditating, just focus on how those emotions are making your body feel, then release all these feelings one-by-one
  • Ending the session
    • At the end of the session open your eyes, stretch & stand up slowly
    • Tell yourself that you are proud of yourself for completing a meditation practice- they are tough!

Happy meditating/goal setting!


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