Utilize meditation to practice embracing uncertainty, as it is an immense help in navigating unpredictable and stressful times, allowing one to respond better to chaotic situations.
Engage in silent meditation to clearly see and understand recurring negative thought loops and anxiety patterns, which helps metabolize and cool out reactive patterns, reducing stress and high blood pressure.
Cultivate non-reactivity through meditation to engage with opposing views or difficult personalities by seeing through superficial issues (like tweets or ‘alternative facts’) to find common ground and work towards shared goals for constituents.
When meditating, view external distractions (e.g., a dog wanting out) as part of the practice itself, rather than obstacles, to foster equanimity and prevent reactivity, as taught by Jon Kabat-Zinn.
Consciously practice being smooth and easygoing during life’s transitions, as this helps prevent losing composure when situations change and allows for better adaptation and problem-solving.
Recognize that emotions like anger or fear are helpful signals that can inform you about underlying issues and what’s going on underneath, rather than something to suppress or pretend away.
When something important needs to be said, deliver it with reflection and less anger, even if forcefully, to ensure the message is conveyed effectively and informs others of your feelings without unnecessary emotional baggage.
Aim for a consistent meditation practice, such as 25 minutes in the morning focusing on breath and awareness, and a shorter session in the afternoon/evening to calm the body.
Develop awareness of physical tension throughout the day and take a couple of deep breaths to release it, even if it’s just a quick check-in rather than a long sitting session.
Adapt your meditation schedule to fit your life’s demands, such as meditating late at night after family members are asleep, to maintain consistency despite a busy schedule.
Engage in centering prayer, a Catholic tradition, by taking a word or phrase (e.g., from the Bible) and repeating it over and over to slow discursive thinking, surrender, and cultivate equanimity.
Present meditation as a tool for enhancing performance, citing examples of high achievers like Ray Dalio, Phil Jackson, or Kobe Bryant, to encourage uptake among those who might otherwise see it as slacking.
Support the integration of mindfulness and awareness cultivation into school systems to help children develop focus, concentration, and social-emotional learning skills in a world full of distraction.
Advocate for making mindfulness education accessible to all, especially in underserved communities, viewing it as a social justice issue that provides transformative tools regardless of socioeconomic status.
Encourage doctors to teach patients and teachers to first embody mindfulness themselves and then be able to teach it to students, fostering systemic change through internal promotion of knowledge.
When facing resistance to mindfulness (e.g., in schools), emphasize the scientific research and brain development benefits, rather than religious or stereotypical perceptions, to gain acceptance.
Advocate for and adopt a food system that prioritizes locally sourced, fresh, and unprocessed foods, moving away from highly processed ‘Franken food’ to improve health outcomes and combat related problems like diabetes and high blood pressure.
Re-emphasize foundational practices like consuming healthy, homemade, locally sourced food and dedicating time for contemplation and relaxation, as these contribute to rich and full lives, as exemplified by grandparents who lived to 90.
Understand that meditation does not make all problems disappear or require pretending away emotions; instead, it helps you understand and respond to them more effectively.