Instead of blaming external factors for your suffering or happiness, look inward to identify the habits or “programs” your mind is running. By understanding and changing these internal programs, you can transform your life and reactions.
When experiencing emotional pain or discomfort, learn to sit with it rather than distracting yourself with low-grade addictions like social media or alcohol. This direct engagement allows those emotions to transform and prevents the problem from worsening.
Change your perspective on difficult periods by viewing them as fertile ground for cultivating inner strength, resilience, and compassion. This reframing allows you to benefit from challenges rather than being overwhelmed by them.
Recognize that suffering primarily stems from your mind’s reaction to external events, not the events themselves. By understanding this, you can shift your focus to managing your internal responses, which is key to reducing suffering.
Commit to meditating for at least 10 minutes each day. Neuroscientific evidence suggests even a few days of this practice can lead to visible brain changes, fostering an inner sense of happiness, strength, and freedom from external reliance.
During difficult times, shift your meditation focus from the “storyline” of your troubles to the physical sensations of discomfort in your body. Working with these sensations directly can transform misery into peace, build strength, and help you find solutions.
Do not view a wandering mind during meditation as a failure; instead, see distraction as an opportunity to build strength. Each time you notice your mind has strayed and gently bring it back to your focus (e.g., your breath), you develop mental muscle.
When meditating, use your breathing as a primary and consistent point of focus. This provides a reliable anchor to which you can gently return your attention whenever your mind wanders.
Abandon the common misconception that meditation requires you to “clear your mind,” as trying to force thoughts away only makes them louder and leads to frustration. Instead, allow thoughts to arise without judgment.
Approach meditation with the understanding that you cannot fail, as it is fundamentally about “doing nothing” and undoing habits of running away from yourself. This process of simply being allows you to relax into your essence and discover inherent happiness.