Meditation Techniques for Beginners

4 𝙋𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙩𝙮 𝙎𝙩𝙮𝙡𝙚𝙨. 4 𝙒𝙖𝙮𝙨 𝙩𝙤 𝙈𝙚𝙙𝙞𝙩𝙖𝙩𝙚. Spoiler: Sit still and empty your mind of all thoughts doesn’t work for everyone (or most people). Most people don’t quit because they “can’t meditate.” They quit because they tried a form of meditation that 𝘥𝘪𝘥𝘯’𝘵 𝘸𝘰𝘳𝘬 𝘧𝘰𝘳 𝘵𝘩𝘦𝘮. I’ve worked with hundreds of thousands of people across the Eagle, Parrot, Dove, and Owl styles. I’ve also taught people how to meditate for more than 30 years. And I’ve seen what happens when you match your hard wiring with your mindfulness practice. Suddenly, meditation clicks. And it becomes something you want to do. Here’s how to make meditation work for your style: 🦅 𝗘𝗮𝗴𝗹𝗲𝘀  | Want results, so focus on it! Try visualization meditations focused on achieving success Take a “5-minute power reset” to feel strong and in control Utilize  future-focused goal setting as your anchor 🦜 𝗣𝗮𝗿𝗿𝗼𝘁𝘀 | Like to talk and move…so do it! Try walking meditations or movement like Tai Chi Use chanting, affirmations, or drumming Let the experience be loud, joyful, and alive 🕊️ 𝗗𝗼𝘃𝗲𝘀 | Crave connection, so feel it! Practice loving-kindness (Metta) meditation Sit in nature and let it soothe you Focus on gratitude and emotional flow 🦉 𝗢𝘄𝗹𝘀 | Need structure and clarity, so focus on it! Try Box Breathing (4 in, 4 hold, 4 out, 4 hold) Use guided meditations with a framework Practice body scans with step-by-step precision 𝗞𝗲𝘆 𝘁𝗮𝗸𝗲𝗮𝘄𝗮𝘆: There is no one-size-fits-all in meditation. But there is a style that fits you. 𝘐𝘯𝘯𝘦𝘳 𝘱𝘦𝘢𝘤𝘦 𝘪𝘴𝘯’𝘵 𝘢𝘣𝘰𝘶𝘵 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 “𝘳𝘪𝘨𝘩𝘵.” It’s about finding the right way for you. Which style are you? And what’s worked for you (or hasn’t)? #PersonalityIntelligence #MeditationTips #MindfulnessMatters #DISCStyles #EagleParrotDoveOwl

Taming the monkey mind involves cultivating awareness and practicing techniques to calm and focus the restless thoughts and emotions. Here's how to do it: 1. Mindfulness Meditation: Practice mindfulness meditation regularly to develop awareness of your thoughts without becoming entangled in them. Sit quietly, focus on your breath, and observe thoughts as they arise without judgment. 2. Focus on the Present: Bring your attention to the present moment by engaging in activities such as deep breathing, mindful walking, or focusing on sensations in your body. This helps anchor your mind and reduces rumination about the past or worry about the future. 3. Settle the Mind: Practice calming techniques such as deep breathing, progressive muscle relaxation, or visualization to quiet the mind and reduce mental chatter. 4. Challenge Negative Thoughts: Use cognitive-behavioral techniques to challenge and reframe negative or anxious thoughts. Question their validity and consider alternative perspectives to reduce their power over your mind. 5. Establish Routine: Establish a daily routine that includes time for meditation, exercise, and relaxation to provide structure and stability for the mind. 6. Limit Distractions: Minimize distractions such as excessive screen time, multitasking, and information overload to create a conducive environment for mental clarity and focus. 7. Cultivate Compassion: Practice self-compassion and cultivate empathy towards others to soften the inner critic and create a more peaceful internal environment. 8. Practice Patience and Persistence: Taming the monkey mind is a gradual process that requires patience and persistence. Be gentle with yourself and continue to practice regularly, knowing that progress takes time. By incorporating these practices into your daily life, you can gradually tame the monkey mind and experience greater peace, clarity, and presence in the moment.

Are you too busy, scrolling…scrolling…lost in your perpetual stream of thoughts and daily patterns to read this? Today is World Mindfulness Day, and it is an opportunity for leaders to pause and recognize how your distracted mind and habitual patterns drive most of your actions. This recognition is critical for leaders who want to step out of the modern day rat race and consciously make choices that align with them being the leader they want to be and creating what they truly want for themselves, for their businesses, and with their teams. Mindfulness is a mental practice and state of consciousness that involves being fully present and aware of your thoughts, emotions, sensations, and the environment without judgment or attachment. It invites you to focus on the current moment and observe your experiences as they arise, without getting caught up in the past or the future. Mindfulness can help you reduce stress, improve well-being, and enhance self-awareness, all critical for becoming an effective leader. Meditation is one technique you can use to cultivate mindfulness.  I invite you to take mindful moments throughout your day today and notice what the impact is on you. Here is one suggestion for how you can practice: 🧘 5 minutes before your next meeting or task you are about to work on, sit toward the edge of your seat so your feet are firmly planted on the floor and you have an upright posture. 🧘 Allow your hands to fall in your lap or to your side. Make any micromovements you need to feel settled in your seat. Close your eyes or gaze down softly at the desk in front of you. 🧘 Notice any sounds around you. Notice the warmth or coolness of the air on your skin. Notice the sensation of the ground beneath your feet. 🧘 Practice 4x4 breathing by inhaling and exhaling for 4 seconds, 4 times. 🧘 Begin to invite some movement back into your body, maybe rolling your shoulders or stretching your arms out to the side or overhead (whatever feels nourishing to your body in this moment). 🧘 Looking down at the desk in front of you, begin to blink your eyes open and closed several times as you acclimate to the world around you. Enjoy your practice and let me know what you notice as a result of it! #leadership #consciousleadership #leadwithbliss #mindfulness #meditation