If time is an obstacle, commit to meditating for just one minute, as this low barrier to entry leverages autonomy and can lead to naturally extending practice by arguing yourself into it.
Give yourself permission to meditate, recognizing that self-care is not selfish but essential for effective service to others, like putting on your own oxygen mask first.
Meditate three times a week for 15 minutes a day, focusing on your breath, as Corey experienced a radical shift from waking 20-30 times a night to 2-3 times or not at all within 2-3 weeks.
Question what you truly want in life, tracing desires back to fundamental goals like happiness, rather than just external achievements, to align your path with deeper contentment.
Engage in “seeing meditation” by observing anything you see without attaching stories, judgments, or thoughts to the objects, simply being aware of the raw experience.
Aim to attend at least one 10-day silent meditation retreat annually to maintain a deeper practice and continued grounding, even if longer retreats are not feasible.
Maintain a daily meditation practice, especially if longer retreats are not possible, to stay grounded in the world and relatable to others with busy lives.
When meditating, keep your gaze down and remain focused, avoiding wandering attention, as diligence and seriousness are key to effective practice.
Read Jon Kabat-Zinn’s “Full Catastrophe Living” to understand mindfulness through an evidence-based lens, as it deeply resonated with Corey and showed a scientific path to well-being.
If seeking deep, transformative change and internal contentment, consider an intensive, difficult meditation retreat, such as a silent retreat in a monastery, to cultivate inner resilience.
Text your email address to 917-983-0105 to receive five guided meditations, a seven-page mindfulness starter kit with app and book recommendations, and contact information.
Follow Corey Muscarra on Instagram and Twitter for “Coffee with Corey” posts, or join his Facebook Live Tuesday night meditation groups for ongoing learning and practice.