An ancient practice repackaged as a billion-dollar global industry.
Read this if you want to be less anxious, less stressed, more focused, and more productive.
How to Get Your Mindfulness Muscles Ripped
= THREAD =
Mindfulness is a $1 billion industry in the US today, growing yearly at 11.4%.
It's expected to be a $9 billion global industry by 2027.
And for good reasons.
It's the proven antidote to the global pandemic of stress and burnout.
But what's mindfulness really?
It's a mental muscle that allows you to "downshift" your brain.
It takes you from a problem-solving mode to a lower mode of observing and being present.
You need muscles for a healthy strong body.
You need mindfulness for a healthy strong mind.
How does mindfulness benefit you?
- It lowers your stress and anxiety
- It increases your focus
- It helps listen without distraction
- It helps you reach your goals
- It improves your sleep
Too good to be true?
That's because it is.
You only get these benefits once you have developed a mindfulness practice.
What does that mean?
It means 5 days a week and 20 minutes a day.
Is it simple?
Yes.
Is it easy?
No way.
Look, I'll be straight.
Mindfulness is hard.
Just like exercise.
And you have to maintain the habit.
You cannot go all out for a few weeks and then relax once the benefits start to kick in.
You will lose all your "gainz".
It's not a sprint. It's a lifelong marathon.
Still here?
Good. That means you are committed.
Not many people are.
Now let's get to the meat and dig in...
A mindfulness practice setup has three phases:
1. The Setup 2. Getting Started 3. Tackling the Distractions
Let's go through them one by one...
1. The Setup
Pick up a time for your practice.
Think when you can carve out 20 minutes from your daily routine.
I use the early morning hours for mine.
My early morning routine:
- wake up
- do jumping jacks
- freshen up
- drink water
- write my gratitude entry
- meditation practice
This is when I'm most alert and least distracted.
Find out a similar slot in your day.
Stick to the same time every day.
Next - the ramp up
Most people do that too slowly.
They meditate for 5 minutes for 2-3 weeks.
They don't see the benefits and give up.
Don't let that be you.
Start with 5 minutes.
Build up to 20 minutes within the first week.
That's when the real benefits kick in.
Use a habit tracker to hold yourself accountable.
It works great in the earlier days when you haven't built the habit.
The extra dopamine boost from stocking off the task comes really handy.
I use the Loop habit tracker for Android.
Give it a try. It's free.
2. Getting Started
Sit down in a comfortable place.
It can be on the floor.
It can be on a chair.
Just ensure a good posture with a straight back.
No convoluted positions.
Nothing fancy with the arms and legs.
Just sit comfortably.
Close your eyes.
Focus your attention on your breath.
How it feels when the air enters your nose and fills up your lungs.
What's it like when the air exits through your mouth.
Bring yourself back if you start drifting.
No deep breaths. Just regular ones.
It's that simple.
3. Tackling the Distractions
Now comes the hard part.
Unwanted thoughts will pop up and wrestle for your attention.
Chide them gently and bring your focus back.
Tell yourself that you will deal with those thoughts later.
Stay compassionate to yourself.
Don't berate yourself for getting distracted.
That's expected.
Your only job is to bring yourself back.
Think of how a gentle, caring mother would treat her child when they start to act out.
Treat your mind in the same way.
Some sessions will feel easy. Some not so much.
And that's ok.
Not all days are the same.
As long as you are sticking with the habit you are not regressing.
Treat the distractions as more opportunities to train your mind.
After all, that's the whole point.
4. Bonus - Grease the Groove
I learned a nifty trick to increase my pull-up reps.
A pull-up whenever I pass the bar.
It works for mindfulness practice as well.
Waiting to reheat your food?
Waiting in the queue?
Bring your focus to your breathing.
Soon it becomes a habit.
People struggle with mindfulness because they make it complicated.
It's really simple. But it's hard.
Stick to the above steps for a few weeks.
Soon the benefits will start to kick in.
And you will get the motivation needed to keep the practice going.
So no more excuses.
Key Takeaways:
- Mindfulness is a mental muscle that allows you to "downshift" your brain.
- It's simple but hard.
- Stick to the same time every day.
- Start with minutes and build up to 20 minutes
- Stay patient with yourself
- Practice greasing the groove
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