Inhabit the sense of being “okay enough as I am” and recognize your inherent wholeness, even for a single breath. This shift in self-perception fundamentally alters your relationship with subsequent moments and fosters healing.
Allow your actions (“doing”) to emerge from a place of awareness and being, rather than being solely driven by external pressures. This approach integrates mindfulness into daily life, making actions more intentional and aligned.
Intentionally experiment with viewing every moment of life, regardless of your to-do agenda, as the meditation practice itself. This shifts meditation from a separate activity to an integrated way of being, allowing you to carry awareness into all daily activities.
Practice dropping underneath your incessant thinking mind to access direct perceptual knowing and wisdom. This capacity is instantly available and offers a missing piece of human education, which typically only teaches how to think.
Regularly set aside time to sit on a cushion or chair, or even just be still, and drop into the feeling of your breath moving in and out of your body. This practice fosters a profound “love affair” with the beauty and miracle of life.
Upon waking, before getting out of bed, lie on your back and consciously “finish the job” of waking up by bringing awareness to your body (feet, hands, skin, breath) and dropping into wakeful silence for a few breaths. This cultivates presence before the day’s autopilot takes over.
Focus on the present moment as the sole point of leverage for influencing the future. By inhabiting this larger dimension of the present, you naturally alter the trajectory of subsequent moments, making the future different.
Recognize awareness as a hidden dimension of being human, a profound capacity we possess but rarely acknowledge. Availing yourself of this dimension can transform your experience of life without needing external changes.
Exercise the “muscle” of direct perceptual knowing to drop into the present moment and live fully now. This counters the tendency to constantly strive for an idealized future moment, allowing for immediate engagement with life.
Continuously question the nature of “my” and “self” beyond conventional labels like name, age, or gender, rather than seeking definitive answers. This ongoing inquiry helps uncover deeper truths about identity and fosters wiser relationships.
Through regular meditation practice, aim to shift your brain’s default mode from mindless reactivity and self-preoccupation to a broader, interconnected perspective. This fosters compassion and a sense of “we” rather than “me.”
Accept failure and imperfection in your practice, recognizing that “it’s okay to fail miserably over and over again.” The practice is not about perfection, but about cultivating awareness of your actions and reactions, even when they fall short.
View suffering as a feedback mechanism indicating a lack of mindfulness, prompting you to identify underlying hindrances like aversion or doubt. This perspective allows you to address these issues with awareness and transform the experience.
Surrender to the meditation process by accepting your role to simply sit, walk, and be mindful throughout the day, rather than fighting or resisting. This reduces the desire for the experience to be different or to end, fostering deeper engagement and acceptance.
Embrace discomfort, especially when confronting blind spots related to social and racial justice, as “growing pains.” This allows for learning and growth, leading to deeper human freedom by challenging conditioned narratives.
Practice “looking out the windshield meditation” by being aware of your breath and surroundings while driving, keeping eyes open and attention on the road. This integrates mindfulness into daily activities without compromising safety.
Cultivate a relationship of friendship with yourself through awareness. This practice fosters a “love affair with the beauty of life” and the miracle of your own body.
Recognize and wake up to your “true nature” or “Buddha nature” as a miraculous being. Failing to do so is described as a “prescription for suffering,” while recognizing it can lead to healing and different ways of dealing with stress and pain.
Consider attending a silent meditation retreat, as it offers a dedicated environment for deep practice and can be a transformative experience for developing mindfulness.
On retreat, give yourself a break, avoid striving to “win” or be the “best” meditator, and be okay with initial difficulties like sleepiness or frustration. This compassionate approach prevents self-judgment and allows for a more open experience.
Understand that meditation’s purpose is to feel whatever you are feeling clearly, rather than to achieve a specific emotional state like bliss. This perspective helps to avoid self-judgment and frustration when practice doesn’t align with expectations.
Employ gentle mental notes (e.g., “doubt,” “judgment”) to catch hindrances like self-judgment or doubt as they arise during meditation. This practice helps to identify and disarm insidious mental patterns, preventing them from overwhelming your awareness.
Practice continuity of mindfulness throughout all daily activities, even private ones like eating or cleaning your room, especially on retreat. This consistent application of awareness helps to deepen your practice and integrate mindfulness more fully.
When a distracting song or thought arises during meditation, use a neutral mental note like “hearing” or “aversion” instead of notes that imply resistance or judgment. This reduces fighting the distraction and transforms it into an object of meditation.
Check out the 10% Happier app for an extended free trial period by visiting 10percent.com/30days. This can support your meditation resolution and provide access to guided meditations.