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Today, we'll delve into the basics of meditation in our second video on the topic. As I mentioned earlier, the goal here isn't to turn you into a meditation expert—or to make myself sound like one. Instead, I'll guide you through some meditation fundamentals that you can build on your own.
Understanding the Journey of Meditation
First things first: meditation is a personal journey. You may need additional resources such as the Calm app or guided meditation videos on YouTube to find what works best for you. Some people prefer guided meditation, while others are more comfortable without auditory aids. The key is to understand that there is no one-size-fits-all method.
Creating New Habits: Tiny Habits Theory
The Need for Habit Formation
One crucial aspect of starting with meditation is understanding how to form new habits. At Tiger Medical Institute, we adhere to the Tiny Habits theory of behavior change. This theory, rooted in research by a Stanford psychologist, emphasizes the need to minimize motivation and change when starting a new habit.
Practical Examples
For instance, if you want to start doing push-ups daily, aiming for 50 push-ups right away might be daunting. Instead, begin with just two push-ups after you perform a routine task—like flushing the toilet. The idea is to tie your new habit to something you already do.
Applying Tiny Habits to Meditation
Diaphragmatic Breathing and Meditation
We often encourage our clients to develop diaphragmatic breathing habits. Many struggle to incorporate this into their daily routines. Simple trick: most of us have morning coffee. When waiting for your coffee to brew, use those five minutes to practice diaphragmatic breathing.
Once breathing habits are established, you can then tie meditation to them. After your three to five minutes of diaphragmatic breathing, you’re already in a relaxed state, perfect for transitioning into meditation.
Starting Small and Scheduling
Begin small: Meditate for just three minutes at a certain time each day. Being consistent helps turn meditation into a daily habit.
Step-by-Step Meditation Guide
Setting the Scene
1. Find a Comfortable Position: Sit down comfortably, close your eyes, and start taking easy breaths through your nose.
2. Notice Your Body: Feel your feet on the floor or whatever surface they're on. Move your awareness up through your legs, noticing your calves, thighs, glutes, and back against the seat.
Engaging the Mind
- Focus on Breathing: Follow your breath as it flows in and out.
- Visualization: Picture a serene scene like a river flowing gently from right to left. Imagine your concerns as lily pads floating by and let them drift away.
- Joyful Moments: Think of a joyful time. For me, it's the moment my 14-month-old grandson sees me, beaming with a big smile.
Incorporating Personal Elements
- Positive Memories and Sacred Texts: Recite a favorite poem or a sacred text if you're a person of faith. This helps to anchor you in the present moment and gives the mind something to focus on.
The Benefits of Meditation
Meditation trains your mind to stay present. You can't change yesterday or control tomorrow. By meditating, you cultivate greater peace, joy, emotional regulation, and focus.
How to Build a Meditation Habit
Consistency is Key
Set up specific times for meditation sessions. Start with three minutes, twice a day. As you develop this habit, you’ll naturally crave more time in meditation.
The 66-Day Rule
According to Robin Sharma, it takes 66 days to form a habit. The first 22 days may be challenging, the next 22 filled with doubt, but the final stretch brings victory as the habit becomes second nature.
"Yesterday is not yours to fix, and tomorrow is not yours to win. Today is what you win."- Steve Adams
Conclusion
This basic meditation guide provides all you need to start. Focus on the present through breathwork, body awareness, and joyful reflections. Build your habit gradually, and soon you’ll experience its profound benefits on your overall well-being. Happy meditating!
Thank you for reading our guide on the basics of meditation. Remember to start small and be consistent, and the rewards will follow.
Keep meditating, keep growing!
For more insights and further guidance, explore our resources at Tiger Medical Institute.
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
