Cultivate authenticity, vulnerability, and full self-expression, bringing your whole self to your work and life to foster success and positive cultural change, moving beyond the old stoic, lone wolf mentality.
Adopt a ’low earth orbit’ perspective to diminish the perceived size of personal problems, foster a sense of kinship and unity with all humans, and counteract tribalism and scarcity thinking.
Join or create a community group for personal development and find an accountability buddy to text daily updates on your meditation practice, as this structure and support can make a huge difference in establishing consistency.
Commit to sitting every morning when you wake up, ideally getting up a little before others to ensure quiet time, as this consistent practice is key to personal well-being.
During meditation, choose a specific point of the breath (chest, belly, or nose) to focus on, and gently return your attention there whenever distracted, as this trains focus and enhances receptivity.
Use the RAIN acronym (Recognize, Allow, Investigate, Non-identification) to process difficult emotions during meditation, observing them impersonally without getting entangled in identification or struggle.
When difficult thoughts or emotions arise, acknowledge them with a welcoming attitude (“Welcome to the party”) rather than pushing them away, which can help them dissipate more easily.
Incorporate a daily mindfulness practice (e.g., meditation, walking, reading, hobbies) to cultivate intentional living and leadership, ensuring your life is of your own design.
Adopt “closed-loop” sustainable living practices, inspired by the necessity of recycling all resources in space, to learn to live in a way that emulates nature’s efficiency and helps solve global problems.
Meditate to cultivate calmness, presence, and creative responses in parenting, reducing reactive “monkey responses” and enabling you to connect better with your children.
Prioritize getting 8 hours of sleep nightly, especially as a parent, as it significantly contributes to calmness, connection, and creative problem-solving with children.
Consistently bring your attention back to your meditation object to reduce “useless chatter” in the mind, making you more receptive to new and creative ideas.
Extend mindfulness beyond formal practice into daily activities, using moments like walking between meetings to tune into present sensations instead of distractions, thereby integrating mental hygiene into your day.
Practice formal walking meditation by slowly pacing a short distance (5-10 yards) and meticulously observing the physical sensations of lifting, moving, and placing each foot, particularly if you experience restlessness during seated meditation.
Incorporate both guided and unguided meditation into your practice, experimenting with self-guided sessions after a few months to find a beneficial mix that suits your needs.
When difficult emotions arise during meditation, commit to using a single chosen technique consistently for a period, rather than switching between methods, to build proficiency and reduce doubt.
Avoid self-criticism or excessive confusion about which meditation technique to use, especially as a beginner; acknowledge that awkwardness is normal and give yourself a break.
Embrace guided meditation as a legitimate and useful form of practice, recognizing it’s not “cheating” but a valuable tool for learning and deepening your meditation.
Meditate in a group or community setting to achieve deeper and faster meditative states, leveraging what is called the “HOV lane effect.”
Approach meditation with the intention of being still and quiet to listen for insights and ideas from the “universe,” fostering receptivity.
Reframe the breath during meditation as “rocket fuel” or “power for life” to deepen appreciation and engagement with the practice.
Apply Yoda’s wisdom, “Do or do not, there is no try,” to foster a mindset of commitment and decisive action rather than tentative attempts.
Practice vulnerability and share personal experiences to build deeper connections with others, as this helps people get to know each other on a deeper level.
Confront fears by making a conscious choice to engage in risky, challenging activities that align with your deepest passions, transforming theoretical aspirations into real-world experiences.
Use yoga, especially with guided meditation at the end, to address physical ailments like repetitive strain injury and cultivate calm and positive self-talk.
Stretch before extended sitting meditation to alleviate fidgetiness, restlessness, and physical discomfort, especially as you age.
Engage in guided body scan meditations for relaxation and connection, allowing your arms to relax and imagining your body filling with sand.
Participate in retreats to foster deep connection, vulnerability, and self-reflection, spending time talking with others about fears and relationship obstacles.
Support and engage with space exploration initiatives, as they can foster global unity and expand collective consciousness, potentially reaching a tipping point for positive societal change.
Foster a culture of mindfulness, mutual support, and collaboration within communities that share a common passion or dream, promoting collective success over competition.
Check out the 10% Happier app for new guided meditations focused on stress (from Diana Winston) and patience (from 7A Selassie).
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