When we are first starting the practice of mindfulness and daily meditation, we will naturally put up all sorts of resistance towards completing our goals. Procrastination is a common way for us to make excuses. Though on the surface you are saying, “I don't have time” or “I don't have a good place” or whatever your excuse is, if you dig deeper you will realize that the excuses are a defense mechanism to avoid feeling stupid or failing at something new. By this time in our lives it is likely we have not begun something new for a long time. We have grown accustomed to being expert in our crafts and being the one that teaches, not learns. But to disallow yourself to be a beginner, is to deny yourself the stimulation of being a student. There is no greater place than being a student! We are free to make mistakes with little consequence, and inspire our psyches with new knowledge.
Learning something new not only benefits us with a new skill, it also creates new pathways in the brain, allowing us not just to learn a skill, but feel a sudden surge of excitement as we discover new ways of being. All of this is to say, that despite many of us not being beginners for a long time and perhaps feeling a little embarrassed or nervous about starting a new project, like daily meditation, the reward far outweighs the risks of feeling uncomfortable in a foreign setting. Since the excuses of time and place do feel valid, today we will combat both of these excuses to prove that not only can you meditate daily, but you can also squeeze it in anywhere.
Excuse 1- I don't have time
This is always the most common excuse for any responsibility or leisure activity we feel hesitant about. No one can fault you for having a lot of work to do, so you can cite this excuse for anything. But, we are not talking about a lot of time here for meditation. Even as little as five minutes a day can improve your focus and well being and everyone has five minutes, no matter the schedule.
Tip: Make a Schedule
Pencil in anywhere from 5-30 minutes in your day for meditation and stick to your schedule. If you find yourself getting overwhelmed by the end of the day, do it at the beginning and if you absolutely do not see any time in your day, you can put it in your lunch break or coffee break at work or even in your car for 5 minutes before you enter work or home. There is always time for the things we consider important.
Excuse 2- I don't have a space
When we are first starting meditation, it is common to think you need a meditation room or sacred space in which to practice your exercises. This is absolutely not the case! While some of us benefit from ritual and creating a special space, it is by no means a requirement for meditation. Another reason why we believe we need a special space is because we believe that this space will be free from distraction, but if you have been following our lessons and practicing, you will know that distractions are most often coming from within, not from outside. It is easy to tune out the world around us, but not so easy to turn off the mind from its constant thought process.
Tip: Distraction is Everywhere
When you simply can not get away from distraction, be it internal or external, you can work with the distraction instead of against it. “That which gets in the way of your task, is your task” is a saying that has personally helped me a lot when it comes to distractions. If I have a certain amount of things that need to be done in the day but I am in the mood to get one done, but not the other, I work in order of my desires when possible. Of course deadlines and meetings are not so simple, but you will be surprised how many things can move around with your whims. In the case of meditation, that which distracts you, be it a sound or a thought, can become the object of your meditation. If you find a certain thought entering and blocking your meditation start focusing on the thought and the why. We wrote a great article on how to do this just last week here, where we go in detail on how to work through a thought that simply won't go away.
If it is an external sound or object, simply turn your attention to that object. Contemplate the sound, the pitch, the duration, the location, while always keeping focus on your breath. Let the richness of the sound become your main focal point. If it is an object, stare at the object. Find the textures, patterns and details. Stare at the object observing all the details. Now if it is able to be picked up, pick it up and note the size and weight, temperature, all the physical aspects that make the object itself. If it is too large or too far away to pick up, imagine the weight and size in comparison to your person. Once you have fully contemplated your distraction, shut your eyes and let it fade from view. Bring your attention fully on your breath and your body. Scan your body from toe to head. When you feel ready, give yourself several cleansing breaths, breathing in through your nose for the count of 5 and exhaling through your mouth for a count of 10, open your eyes and continue with your day.
Ultimately the only way to start any new habit is to force yourself some. It takes about 2 weeks to set a habit, so keep it in mind the first 2 weeks are the hardest. As you grow accustomed to your new habits though, the space in time will feel more protected as you continue your practice. Also, as you feel more confident in your techniques and start noticing the differences in your life you will also be more apt to allow the time in your day required. Once you have made mindfulness part of your daily life, you will really wonder how you went so long without it.
We at Bullionite will continue to help you through your journey of self discovery and wellness but until then we would love to hear about your mindfulness journey! Reach out to us at info@bullionite.com with your questions and comments.