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!