MINDFULNESS

4 Actionable Steps to Reap the Benefits of Meditation Quickly

Consistency helps you reach your goals faster.

Photo by Shashi Chaturvedula on Unsplash

Before I started my daily meditation habits four weeks ago, I quit it two months ago because I couldn’t make the practice self-sustaining.

In laypeople’s terms, when it becomes hard to find time for an activity you know will benefit you long-term, quitting seems the easier option.

28 Days Streak. Balance meditation app on my phone.

I am doing daily meditations again, and the results are different. If you are also looking to reap the benefits of this silent yet potent elixir, then read on.

The below system applies to other habits too, but you will see the impact in meditation relatively quickly. It has only been four weeks, and I haven’t missed a day. Yet.

#1. Delete the need to find the time.

Do you need to find time to brush your teeth after waking up?

No, because we’ve programmed ourselves for oral hygiene as the first activity after rising from the dead.

Similarly, meditation can easily fit into your routine if you schedule it around an activity you do daily.

It can be breakfast, lunch, dinner, or just before sleeping.

Since my workout happens daily, I have blocked 10 minutes for meditation post-exercise. This way, I don’t fret about finding the time.

#2. Reflect outside meditation.

“To connect the dots, start collecting them first.”

Good habits have a way of transforming your attitude in all aspects of life.

For example, if you’re effective at writing, your fluent communication shows in speaking too.

The same goes for meditation. When you apply the breathing techniques of meditation in everyday life, like long traffic, waiting for an online order or calming yourself in panic situations, the positives of self-talk become more apparent.

It makes the process trustworthy.

#3. Guided vs self-paced.

Learning from others means juicing their wisdom to build your knowledge bank.

Currently, I am following the guided meditations on the Balance meditation app.

Since the process is slow, the transition from guided to self-paced hasn’t occurred to me yet.

And if you stay consistent with the habit, it will happen sooner.

I don’t have a plan to switch to self-paced meditation anytime soon. But with the help of reflection outside meditation, you can master the technique of breathe-focus, self-awareness, body scan, and positive self-talk.

#4. Tame your mind to work for you.

A million thoughts race in our heads when we are trying to focus on a challenging task.

But once you understand that mind-wandering is a natural process, you’ll become aware whenever your attention drifts from the task at hand.

Awareness will help you bring your attention back to the present task. The result: improved focus and prioritisation of single-tasking because multi-tasking is a negative loop that gives a false sense of productivity.

Final words

The most effective way to reach your goals faster is stubborn consistency.

Practising a habit regularly builds strong mental cues gradually, ultimately helping you achieve the auto-pilot stage with enough momentum.

The auto-pilot stage is the absolute bomb where you won’t need to force yourself to show up. Your mind will urge you to get your skin in the game. Isn’t this we all want?

Also, the neural networks strengthen with consistent practice. You’ll be a natural at calming yourself when the person near you is raging acid. You’ll also become a source of positive emotions, a fleeting sensation these days.

Here is the recap to see the effects of meditation quickly and make your mind work for you:

  1. Schedule it around an activity you do daily.
  2. Build your knowledge with guided meditation because self-paced can be challenging.
  3. Reflect outside the meditation session to multiply the benefits.
  4. Tame your mind to work for you by building self-awareness.

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Sanjeev is a mentor, writer, and fitness enthusiast from India. He writes about lifelong learning, personal growth, and positive psychology. When he’s not engaging with students in solving their doubts or busy with writing, he’s sweating either in a workout, PC gaming or playing 8-ball pool. You can also find him on Twitter.

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