To improve sleep, combine stretching, sitting meditation, and a gratitude practice where you review 3 specific things you’re grateful for that happened today for a couple of minutes before bed, deliberately slowing down and accepting what sleep you get.
Practice daily gratitude by focusing on 3 specific things that happened today for which you are grateful, as this trains your brain to scan for positive experiences and can lift spirits.
Practice Metta (loving-kindness or friendliness) meditation by starting with an “easy” person, sending them good vibes, then extending this friendliness to yourself, loved ones, difficult people, neutral people, and all living beings to change your inner weather and foster self-compassion.
Incorporate meditation before bed to help calm your mind, improve sleep, and function better, as both full TM practice or mindfulness breathing exercises can be effective.
Practice meditation on a regimented schedule, even when tired or feeling you’ll sleep fine, as inconsistency can lead to restlessness and hinder benefits.
Explore Transcendental Meditation (TM) as a practice, as its basic method has been around for thousands of years and is considered useful, dedicating 20-30 minutes for the full practice if you choose to learn it.
To calm nerves in high-pressure situations, imagine a string with five knots, breathing in at the top of five and exhaling slowly to four, then inhaling at four and exhaling to three, and so on, to help regulate your state.
When meditating, release the need to “meditate well” or “win,” as self-judgment and success-obsession defeat the purpose of the practice and are a “losing proposition.”
Be generally friendly and nice to people in your daily interactions, as this can lead to practical benefits and positive reciprocation, such as recovering lost items.
When feeling down, bring the image of your children’s smiling faces to mind and “meditate” on it, as it can be a source of profound joy and gratitude.
Teach children the gratitude practice of listing three things they are grateful for that happened today, as it’s easy to apply and can reinforce gratitude, lift spirits, and potentially aid sleep.
Avoid rushing to go to sleep, as this often guarantees sleeplessness; instead, deliberately slow down and accept that you can’t control sleep but can improve your odds by combining calming practices.
Practice temporary fasting or disciplined eating (e.g., one large meal a day) to understand and gain control over hunger, which can help endure suffering and deprivation.
Allow children the freedom to explore and “be boys” (or themselves) within a safe community, as overly restrictive parenting can be detrimental to their recovery and development.
In dire situations, maintain morale and focus by engaging in physical activity (even if the outcome is uncertain) and leading regular mindfulness, breathing, and meditation sessions.
Download and sign up for the new “10% with Dan Harris” meditation app at danharris.com for guided meditations, live community sessions, and ad-free podcast episodes.
Practice meditation in the morning or at other times, in addition to before bed, for broader benefits, as long as it doesn’t negatively impact your life.
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