Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about meditations on becoming more deliberate in daily life. Have you ever tried to be more deliberate and thoughtful in your life? I think most people believe that deliberate and thoughtful actions are straightforward and simple: if we simply try harder and smarter we can accomplish everything we want. But the truth is, most of us don’t even know what we want. We’re not really clear about our purpose in life, and we’re not taking the time to think about it. It’s easy for hours or even years to slip away unless we pay deliberate attention to the choices we make.
Have you ever been curious about what you could do to harness the power of meditation and mindfulness to improve your mood and how you relate to the world around you? Recently, I have been exploring the idea of simple, daily meditation practices that can have a lasting effect on how we think and feel throughout the day.
Being deliberate is more important than ever. Studies are showing the benefits of being deliberate in our daily lives, so it’s clear that being more deliberate is essential. However, many of us are so busy that it’s easy to get stuck in the moment without being very deliberate. That’s why I’ve decided to share some tips on being more deliberate today.
Meditation is a proven technique for leading a more intentional life. These are four meditations that will help focus your attention so you can enjoy more happiness and success.
Meditating On Slowing Down
1. Create a peaceful setting.
You can create a serene meditation space wherever you live. Pick a corner in your bedroom or living room. Clear away clutter and put down a cushion or chair. Light a candle or burn incense.
2. Relax your body.
Take deep breaths. Scan your body from head to foot. Sit up straight. Lower your shoulders and loosen any tension spots. Close your eyes or hold them slightly open.
3. Quiet your mind.
Observe your thoughts without pursuing them. Gradually turn your attention to your breath. Count your breaths if it helps you settle down.
4. Streamline your schedule.
Bring your new sense of ease into your daily routine. Pare down your to do list. Give your full attention to one activity at a time.
Meditating On Setting Specific Goals
1. Define a meaningful life.
Consider what a meaningful life means to you. Think about what achievements bring you the greatest satisfaction.
2. Target priority areas.
Identify what you feel most passionate about. You may want to spend more time with your family or advance your career. Maybe you want to go back to school or take up a new hobby.
3. Visualize where you want to go.
Picture what you want your life to be like in a year or five years from now. Start setting short term goals that will make your new path a reality.
4. Be flexible.
Life is full of surprises. Be prepared for obstacles and detours. View them as opportunities for learning and growth.
Meditating On Repetition
1. Consider the value of repetition.
Progress usually requires persistence. Make a commitment to being diligent and consistent. Look forward to how good you’ll feel when the behaviors you desire become automatic.
2. Identify new habits you want to adopt.
Form tendencies that are good for you. If you’ve been watching television to relax after work, come up with a list of alternatives like taking a walk or playing ball with your kids.
3. Make an action plan.
Figure out how to implement your resolutions. Sometimes it helps to take it one day at a time and give yourself rewards to reinforce your motivation. Writing out your plans will clarify them in your mind. You can also post your resolutions somewhere as a reminder to stick to them.
Meditating On Evaluation
1. Review your progress.
Once you start living more deliberately, keep track of your results. Use your meditation time to gauge how things are going and where you want to improve.
2. Reflect on your daily activities.
Look at the situations where you succeed in becoming more deliberate and the times when you falter. Try to find the triggers that help to keep you on course.
3. Listen to feedback from others.
Other people can give us valuable insights into our own conduct. Use praise, criticism and reactions from others as resources to help you develop.
4. Refine your resolutions.
Becoming more deliberate is a lifelong process. Schedule ongoing reviews to make mid course corrections and to stay up to date with your changing needs.
If you feel like you’re just drifting through life, take control by becoming more intentional. Meditations that train you to become more deliberate will help you identify your personal priorities and get the results you want.
In summary, the benefits of meditation are numerous, and include:
– Greater self-awareness and self-acceptance
– Greater focus and productivity
– Less stress and anxiety
– Better sleep
– Better focus and attention
– Less anger, frustration, and irritability
– Greater compassion and empathy
– Greater sense of wholeness and inner peace
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
If you are unable to eat better, you may want to consider supplementing your diet with some supplements.
It is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than it was 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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