It’s nearly impossible to get through childhood without a few scraped knees and skinned elbows. Just like you apply a Band-Aid when you get an injury to your skin, you probably have defense mechanisms you use to deal with other kinds of discomfort. Your meditation sessions can be an opportunity to explore these habits and find out whether they’re working for or against you. Try these 4 ideas to help you get started. Seek Temporary Cover A Band-Aid provides an effective short term solution. In fact, it’s a myth that wounds heal faster when exposed to fresh air. You can throw away your bandage once you’ve healed.
Focus on one growing concern. Do you see trouble brewing ahead? Maybe you’re making minimum payments on a credit card and the balance keeps growing.
Identify resources to solve it. You probably wound up in this situation because you lack the information or skills to fix things on your own. Figure out where you can find more knowledge and expertise. You may want to talk with a financial counselor.
Take a long term perspective. Consider the benefits of caring for your future self. Live in the moment, but save part of each paycheck. Clean the Area First You need to wash away dirt and impurities before you break out the Band-Aid. Otherwise, you’ll trap in contamination that will slow down the healing process.
Select one relationship. Choose your spouse or a co-worker. What do you like and dislike about the way you interact with them?
Come up with three actions. List a few things you can do immediately to strengthen your connection. Get home for dinner more often or share your binder clips when the supply cabinet runs out.
Go deeper. This will clear the simple obstacles out of the way. Now you can be patient and tackle tougher issues, like building up trust or appreciating people with values different than your own. Have Fun You can enjoy life even when you’re sporting a few bruises. Kids like to show off bandages decorated with farm animals and action heroes. As an adult, you can turn your missteps into entertaining stories.
Relive an embarrassing moment. Think about the time you knocked over a store display or spilled coffee on an important client. Ask yourself if you still feel angry or upset.
Emphasize the humorous aspects. Learn to laugh at your mistakes. Figure out what they can teach you and move on.
Share your story. Go one step further and let someone else in on the joke. Call your best friend or talk about it the next time you get together for coffee.
Pull It Off Quickly Mothers and scientists agree that tearing off a Band-Aid with one strong tug hurts less than dragging out the process. You spend less time pulling on sensitive skin.
Examine something you’ve been suppressing. You probably have at least one thing that you try to avoid thinking about. Is your car leaking fluid? Would buying a new transmission wipe out the money you put aside for your summer vacation?
Prepare to take rapid action. Face your worries head on. Call your auto mechanic today to get it checked out. Maybe you can adjust your budget to pay the bill. Perhaps you’ll find out that it’s something less serious.
Relish the feeling. Let the relief you feel after this experience motivate you to be more direct. Prompt action is usually the best remedy. Bandages serve a purpose, but you can go beyond just covering up your injuries. Use your meditation sessions to mend old wounds and prevent future injuries, as well.
I am grateful for all that my partner brings to my life. I feel loved and supported. My partner makes me feel appreciated and capable.
I am encouraged by my partner on a regular basis. I can count on my partner to be there for me whenever I am in need. My partner is a blessing.
My family is kind and loving. I receive all the support I need from my family at all times. I am blessed with an amazing group of people that I call my family. I always feel safe and protected.
My friends are an amazing gift. I have an endless supply of friendly ears willing to listen to my problems. My social life is awesome, and I am fortunate to enjoy a large group of friends that make my life fun and interesting.
Today, I give thanks for my loved ones. I recognize all of the benefits they provide to my life. How lucky I am to be loved by such a wonderful group of people!
I am excited to spend time with my partner and my family today. I choose to see them as gifts that light up my life.
What do I love and appreciate most about my family? What would my life be like without my family?
What do I love and appreciate most about my partner? What would my life be like without my partner?
What else could I appreciate about my family and my partner? What have I been failing to acknowledge?
It is important to share a moment in my journey. Yesterday I took a physical step in the spiritual journey. Healing comes in many ways: mentally would be accountability, physically would be to exercise, and spiritual would be to acceptance!!! These 3 areas have been the focus for me in recent years. It has been a long journey and I wouldn’t change any growing pains. I can only describe the feeling I have now; it’s powerful, peaceful & so joyful!! The journey continues & I will not stop discovering new part of me.
At 18 I wanted to get a tattoo because of course “I was grown” I had no idea what to get. So long story short I got a Japanese symbol for Dangerous- as a caution for all!! It was definitely a representation of who I was at that time. Recently it began to bother me; it’s felt like the old energy was blocking my growth. I felt like it was time for a change. It took about 3 months to find a replacement but like everything- what I truly need comes in its own time!!
I removed the Dangerous
I got A lotus flower growing from a semicolon!!!
The lotus flower emerges from murky waters perfectly clean and beautiful, so it is also a symbol for purity. Like how all humans are born into a world of suffering. They must learn to overcome difficult times so that they can become a better person and reach spiritual enlightenment. The semicolon tattoo represents the fact that you have complete power over yourself, and can choose to keep fighting, even if you feel like giving up and putting a period on your life.
Being present in each moment allows me to have days that are fulfilling. Conscious involvement in each thing that I do encourages positive decision making. When I meditate, it helps me to set my intentions for the day ahead.
Each morning gives me a chance to define my purpose in life. The quiet time when I wake up helps me to formulate a plan for making the most of my time.
Meditation allows me to connect to my inner beliefs. Having that connection reminds me to focus on what I truly value. I live according to what I believe is wholesome and just.
When I look within, I consider the impact that my actions have on my circle of influence. My focus is on being a positive influence for those people.
As I meditate, I realign myself with that focus and commit to living positively for the day. I encourage my subordinate at work and extend a helping hand to those who are less fortunate.
Quiet time at the end of each day also helps me to re-center myself. Reflection allows me to identify shortcomings and develop a plan of action to overcome them.
Today, I acknowledge that there is significant value in meditation. Being able to focus on my inner being is helpful in allowing me to experience rewarding days.
What activities can I engage in to enhance the value of meditation?
How do I realign with my belief system after an emotionally challenging day?
In what ways can I incorporate meditation throughout the course of the day?
Maybe Superman can leap tall buildings in a single bound, but most humans need a little help to reach the top floors.
Elevators help us make our way around shopping malls, parking garages, hotels, and office complexes. Similarly, meditation can smooth our path in life. Take a few minutes to explore these reflections inspired by elevators.
Meditations on Heading Up or Down:
You’ve probably heard the saying that it’s impossible to stand still. You’re either making progress or you’re backsliding. There’s a reason why the elevator alarm goes off if you just sit there in the lobby.
Pick a priority. Take one area of your life where you want to make a change. Maybe it’s your parenting style or a health issue.
Envision your future. Imagine where you’d like to be in a month or 5 years from now. Think short and long term.
Write down a plan. Develop a concrete strategy to support your new resolution. Put it down on paper or carry it around in an app on your phone. Look at it when you need a reminder or want to evaluate your performance.
Meditations on Taking Control:
Those elevator buttons that claim to close the doors are usually fake. Scientists and interior decorators have discovered that humans feel happier when they have a sense of control.
Examine your concerns. What is currently causing anxiety in your life? Do you find yourself distracted thinking about car payments or your child’s report card?
Assess your needs. Outline what you require to feel calm and empowered. Reducing your monthly expenses or increasing your skills could give you more security.
Soothe yourself. Take time out to relax and restore. Regular breaks make you more centered and productive. Stop for a cup of tea or spend an hour working on your hobby. Dissolve stress with a warm bath or a few laps in the pool.
Meditations on Elevator Pitches:
Are you ready to make a positive impression on a potential employer or a new friend if you’re both headed to the same floor? Work on your brand.
Identify your values. Figure out what’s important to you. Shorten your to do list if you need to free up more hours for the activities that you find meaningful and nurturing.
Inventory your strengths. Understand what you have to contribute to the world. Ask yourself what you’re good at and what you like to do. Research careers that would allow you to draw on your signature strengths.
State your mission. Pull your thoughts together into a compelling brief summary of who you are and what you do. Revisit the statement every 6 months to see if it’s still accurate.
Meditations on Inactivity:
The downside to elevators is that they sometimes make us less active if we avoid using the stairs for short trips. Try staying on your feet and walking around for this practice.
Burn more calories. Look for ways to work more physical activity into your daily routine, and make your exercise sessions more consistent. Give your kitchen floor a good scrubbing instead of the usual quick mopping. Sign up for a dance class or buy a treadmill.
Shrink your waist. Abdominal fat can be especially harmful to your health. Lose excess weight and do exercises that target your core.
Build your muscles. Muscles burn more calories than fat even when you’re at rest. Train for strength with weight lifting and sprinting. Remember that meditation and elevators are both uplifting experiences. Even a few minutes on your cushion or in an elevator can make a dramatic difference in helping you reach your destination.
My community plays a big part in my life and I jump at the opportunity to give back each chance I get.
My family and I take part in community functions, such as the Sunday pancake breakfast and the yearly Easter egg hunt for the children.
Though it may seem trivial to outsiders, these events are at the core of our community.
I strongly believe that a neighborhood is only as good as its residents. And I am proud to say that I am setting an honorable example.
I organize fundraisers for our local schools. This money is put towards providing the neighborhood children with a better education. Therefore, I feel that it is a necessary task and I plan on continuing my efforts for years to come.
I understand that the involvement of the next generation will determine what our town will be like 30 years from now. So, it is important to instill a strong sense of community in them from their youth.
Giving back to my community gives me a sense of pride. It makes me feel as if I am where I belong, doing what I am supposed to do. My town is more than a small dot on a map; it is the place my family calls home.
Voting is a very important part of being an active community member. Voting is the one thing I can do in my chaotic life to make an impact on the world I live in.
It is my responsibility to contribute to keeping this community thriving for years to come. One person can truly make a difference, and right now that person is me!
Today, I reach out to my community. I choose to be active in my community and make a difference. I encourage others to do their part in making our community one that we can be proud of.
Do I regularly volunteer my time in the community?
Which events can I take charge of organizing?
Do I plan on staying in this neighborhood for years to come?
I acknowledge that the only person I have complete control over is me! I cannot control the thoughts, opinions, or actions of others. However, I can control my reactions to whatever life throws my way.
I let go of my desire to control situations and I refuse to allow frustration to cloud my mind. Instead, I choose to focus on what I can do in any given situation.
Even though I cannot control everything, I am not powerless. I still have tools that help me direct my life toward achieving my goals, regardless of life’s distractions.
My time management skills keep me focused and organized. I allow time in my schedule for dealing with distractions without losing my focus on my priorities.
Affirmations are another tool that helps guide my life to where I want to go. Regardless of what life throws at me, I can replace any negative thoughts that creep in with positive ones.
Even in hectic times, I can use breathing exercises, relaxation techniques, and meditation to restore peace and harmony to my soul.
I also use my optimistic outlook on life to find the silver lining in everything.
With these tools at my disposal, I know I can go with the flow, whatever that flow might bring! I do not need to have control over anyone but myself to enjoy life with all its blessings and challenges!
Today, I choose to focus on controlling only myself and discover how joyful life can be without any desire to control others.
Do I feel I need to control others for my day to go smoothly?
I treasure each moment. I am committed to living in the present.
I put aside past disappointments and expectations for the future. I focus on what is happening right now. I give my full attention to whatever I am doing.
I train myself to breathe fully and deeply. I slow down. I notice the air entering and exiting my nostrils. I fill my abdomen and chest with each inhalation and let them sink with each gentle exhalation. I create a soothing rhythm.
I observe my environment. I am thankful for the beauty of flower gardens and the efficiency of my local hardware store.
I listen attentively when others speak to me. My relationships prosper when I try to understand and validate others.
This moment helps me strengthen my health. I savor my food and delight in the colors, textures, and flavors. I sip my tea slowly and fill my plate with nutritious and tasty vegetables and fruits. I check my posture, and incorporate physical activity into my regular routine. I act promptly if I see any warning signs of illness or injury.
I realize that stress or contentment comes from my thoughts rather than from external forces. I am at peace as long as I accept what each moment brings. Sometimes I am comfortable and sometimes I learn and grow by overcoming challenges.
Today, I free myself from old habits and assumptions that could hold me back. I appreciate each moment for what it is.
How do I define being completely present?
Why does meditation strengthen my capacity for living in the moment?
How does living mindfully change my daily experiences?