Find A Meditation Buddy

Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.

Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.

Meditation has drifted from its religious connections and has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stress and illnesses of the modern world.

• Awareness: Focus on developing awareness. 
• Non-Judgement: Witnessing an experience or sensation without attachment or criticism.
• Peace: Though your feelings are valuable, mindfulness teaches you how to find serenity despite them.

1. It creates a visual cue that can remind you to act.
2. It is motivating to see the progress you are making. You don't want to break your streak.
3. It feels satisfying to record your success in the moment.

1. Manual tracking should be limited to your most important habits. 
   
2. Record each measurement immediately after the habit occurs. 
   

• Classical conditioning: a paired association with a trigger and a behavior. Going to the gym after you wake up each morning is this kind of habit.
• Operant conditioning: you not only associate a trigger with a behavior, but you reward that pairing, to accelerate the habit-forming process.

You commit to some change for 30 days, then tou can go back to your old ways. But having spent thirty days applying a new behavior is often enough to convince you to stick with it.

Pros:

• Can handle more significant/difficult behavior changes you might be unlikely to start with a perpetual commitment.
• Fosters an experimental mindset, rather than assuming you already know what’s best.

Cons:

• 30 days probably isn’t enough to actually make something a habit.
• Without a long-term plan, many 30-day trials will revert back to the original behavior.

Making resolutions requires no effort, but if we decide to suddenly shift towards improving too many of our behaviors at once, it can backfire.

Focus on one thing that you want to change, at a time, and commit to it.

You may not be able to change the external circumstances, stressful situations, or work environment. What you can do is control how you react to negative forces and stressful situations.

For example: If you get unhealthy food at your home, you can control how or when you eat it.

"Good habits are hard to form but easy to live with. Bad habits are easy to form but hard to live with." 

If you immediately check your email or social media accounts when you wake up in the morning, you’re starting your day off in reactive mode instead of proactive. It means spending the best part of the day on other people's priorities.

1. Gamma State: (30 - 100Hz) The state of hyperactivity and active learning. 
2. Beta State: (13 - 30Hz) It is associated with the alert mind state where we function for most of the day.
3. Alpha State: (9 - 13Hz) Brain waves start to slow down out of thinking mind. We feel more calm and peaceful.
4. Theta State: (4 - 8Hz) The verbal/thinking mind transitions to the meditative/visual mind.
5. Delta State: (1-3 Hz) Most of us reach this final state during deep, dreamless sleep.

• Sit comfortably in your chair with your shoulders relaxed and spine tall.
• Place your hands mindfully on your lap.
• Try to eliminate any stimulus that may distract you.
• Focus on your breath to slow the brain waves down from Beta or Alpha to the Theta State.

• Walking meditation. “We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.”
• Red light meditation. While stopped at a red light, turn off your radio and focus on deep breaths.
• Running/cycling meditation. If you run or bike, leave your headphones at home and focus on the experience.
• Eating/drinking meditation. As you eat or drink, focus on the various flavors, textures, and sensations of the particular food or drink.
• Waiting meditation. While in line, observe your breath or surroundings.
• Task-related meditation. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering.