Meditation: How to Stay on Track, Strengthen Your Stillness

If meditating is on your to-do list, but you’re having trouble with tranquility, read on….

Just yesterday, I was with my busy entrepreneur friend who told me she hired someone to help her meditate and keep her accountable.

She asked me how I went from not being able to sit in silence for one minute to now doing more than 30 minutes of meditation on some occasions.

A few weeks ago, another friend who runs a big ad agency in Mexico said he also couldn’t quiet his mind and keep a meditation routine. “My wife keeps bugging me to do it, but I just can’t get into it,” he explained.

I shared with both friends my meditation tip that keeps me on track. Here’s what to do:

Sitting in serenity used to be a challenge, but as with everything I’ve successfully tackled, it took time. I started with one minute, then 12, and now I am happy to report I can sit 20-30 minutes, or sometimes even more, in stillness.

We all face distractions throughout the day, but some meditation is better than none, right? So here’s the deal:

1. Start with one minute of silence for a month. Every morning, close your eyes and set a timer FOR JUST ONE MINUTE. If you need a time tracker, simply set your alarm on your phone or use the Insight Timer app to let you know when to stop. There is even an array of peaceful timer bells you can choose from on this nifty app.

2. It’s normal for thoughts to come and go. You’re human, it’s OK. But when they do come, bring yourself back to the present moment by focusing on your breath. Eventually, the thoughts will flow out of you and you’ll feel a numb or flying sensation — it’s divine!

3. Every month, add a minute. A year from now, you’ll have 12 whole minutes of stillness under your belt.

I usually start every morning with meditation because with the sunrise, there is a renewed energy. Extra credit: I’ve been doing at least 10 breaths or one minute of meditation before bed now, too!

So, I challenge you — start small with just one minute and, as you work your way up, you’ll be immersing in prolonged peacefulness.

If you have any questions or other ideas on how to maintain your meditation routine, holla at your boy in the comments below or hit me up on social at @goinspirego

Namaste,
Toan

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