If experiencing mental health challenges like panic attacks or depression, seek help from a psychologist or other professional to understand and address your condition, as Goldie Hawn did for nine years. This proactive step can lead to healing and self-discovery.
Don’t limit yourself to one form of meditation; explore various traditions like Transcendental Meditation, Thomas Merton’s approaches, Sufism, or different Buddhist paths to find what resonates and deepens your understanding of mindfulness.
Engage in meditation to rise above your immediate self, allowing for deep self-examination of who you are and what you believe, which is crucial for personal growth and understanding.
Practice witnessing others’ behavior and perceptions as if observing a Rorschach test, rather than internalizing them or letting them define you, recognizing that everyone has their own perspective and problems. This helps maintain your sense of self and prevents ego inflation.
Cultivate a level-headed view of external praise or criticism, understanding that public opinion can fluctuate, which allows you to remain grounded and not be swayed by others’ perceptions.
Counter feelings of jealousy by recognizing the ’lie’ that someone else intercepted something meant for you; instead, understand that you were likely not part of that specific situation, which can alleviate unnecessary suffering.
Value and demand honesty and caring treatment from others, especially family, as these are fundamental principles that Goldie Hawn found worth getting angry about when violated, unlike minor transgressions.
Cultivate the ability to sincerely apologize, as it brings significant health, joy, and wisdom into your life and relationships.
Learn about neuroscience to understand what happens in your brain during meditation and other experiences, as this cognitive engagement enhances the effectiveness of positive practices and promotes a healthy, balanced brain.
Engage in focused imagery meditation, such as visualizing a specific figure with intricate detail, to clear your mind, achieve deep focus, and access feelings of profound joy and emotional release.
Perform Tonglen meditation by breathing in the sorrows and sickness of the world, then transforming that darkness into light within your heart and breathing it out as positivity, which refines your state of mind and fosters compassion.
Instead of only long sessions, incorporate multiple short (e.g., 5-minute) meditation or ‘brain breaks’ several times throughout the day, as this habituates your brain to return to homeostasis more consistently.
When feeling overwhelmed or stressed, even in social situations like dinner, step away for a brief, quiet break to calm yourself and regain composure.
In romantic partnerships, prioritize your own meditative or self-awareness practice, not for your partner, but for yourself, as this can lead to greater clarity, compassion, forgiveness, and the ability to witness your partner’s perspective.
Recognize the importance of maintaining your separate identity and perspectives within a partnership, rather than trying to become your partner, which fosters tolerance and understanding.
Adopt the mindset of ‘don’t side with yourself,’ being open to understanding others’ viewpoints without always defending your own, especially in contentious areas like religion or politics.
When encountering differing perspectives, particularly in areas like politics, consider the other person’s upbringing to understand the roots of their views, fostering empathy rather than blame.
Embrace curiosity to understand your own feelings and external phenomena, asking ‘why’ things happen, as this continuous search keeps life fascinating and drives personal growth.
When facing dire situations, like a child’s illness, use prayer or focused intention by emptying yourself and asking to be a conduit for healing, believing in the power of energy and belief to influence outcomes.
Introduce children to neuroscience by teaching them about the emotional parts of their brain and how ‘brain breaks’ help them self-regulate emotions, fostering mental fitness from a young age.
Encourage children to take ‘brain breaks’ three times a day for three minutes, explaining how this practice helps their amygdala calm down and their prefrontal cortex come online for better thinking and emotional management.
Parents should actively participate in mindfulness or ‘brain break’ practices with their children, modeling attentive listening and calm behavior, as children learn by mirroring their parents.
Guide children in simple breathing exercises (in and out through the nose) and use a chime, encouraging them to listen until the sound fades, as this helps quiet their minds and build focus.
Explore MindUp.org to learn more about neuroscience-based mindfulness programs for children, teachers, and school districts, and how to implement them for preventative mental health.