Intentionally say “welcome to the party” to distractions, unwanted thoughts, or inner programs during meditation or in life, even if you don’t initially mean it. This practice helps cultivate a welcoming attitude, reduces inner hostility, and allows the energy of negative patterns to drain out, leading to transformation.
Identify and name recurring inner “programs” or “personalities” (patterns of thinking, moods, body sensations, self-talk) that arise. Noticing these patterns, giving them a name (e.g., “Robert Johnson,” “El Grandioso”), and recognizing their physical and mental refrains can help you quickly disengage from them.
Use insight or mindfulness practice to “pop out” of mental “treehouses” (fixations, moods, ideas, convictions) and gain a broader perspective. This allows you to notice thoughts as a smaller part of your experience, realizing you have options beyond your current mental state.
Recognize the importance of the “external game” in establishing a practice, which includes creating a supportive structure, container, and routine. This involves setting up a support system (community, friends, teacher) and fitting the practice into your schedule.
Understand that humans are not naturally inclined towards long-term health planning (e.g., exercise, healthy eating, sleep) due to evolutionary programming for immediate gratification and threat detection. This awareness can inform more effective strategies for habit formation.
Practice vulnerability by openly admitting to internal struggles and mental health challenges. This act of seeing and admitting to them is a core part of the insight process, reducing rumination and the feeling of being uniquely doomed.
When cultivating a new attitude (e.g., welcoming, enjoyment), consciously decide to “incline your mind” in that desired direction. Train yourself to improve, even if it initially requires a “fake it till you make it” approach.
Approach meditation with an intention to enjoy it, being open to the possibility of finding enjoyment even in simply “sitting here doing nothing” or “enjoying your being.” This practice involves accepting yourself as you are in the moment and can be deeply healing.
For beginner meditators, persist with the practice and “don’t give up,” as there is significant potential for discovery and benefit that deepens over time.