I’ve been meditating semi-consistently for over 7 years now, so I’d thought I’d share 7 lessons I’ve learnt from 7 years of meditation. 1. Start simple. The periods of my life when I’ve been most consistent have been when I’ve returned to a super simple practice (maybe just 5 minutes a day) and built back up over time. 2. Some days are easier than others. Some days you wake up refreshed, mind sharp, ready to sit down and get into your best state… Some days your mind is totally cluttered and you can’t focus at all. Sitting down to practice regardless of how you feel is what builds the habit. 3. You can’t do it “wrong”. When your mind wanders, you’re not “doing it wrong”, noticing when it wanders is the entire point of the practice. 4. Meditation is a tool. And there is a toolbox full of different techniques, methods and teachings that will help you overcome whatever it is you need right now. 5. Specifics don’t matter. It doesn’t matter whether you sit down, lie down, use headphones or not, play music or listen to a guided class… Just do whatever works for you in the moment. 6. There’s only one today, but infinite tomorrows Whenever I’ve wanted to start a new meditation program, I’ve always put off starting for weeks. You can start tomorrow forever, but you can only start today once. 7. It’s simple, but nobody does it. “If it was as easy as sitting down and doing nothing for 10 minutes then everyone would do it” It is that easy, but most people just don't believe it. Recap: 1. Start simple. 2. Some days are easier than others. 3. You can’t do it “wrong”. 4. Meditation is a tool. 5. Specifics don’t matter. 6. There’s only one today, but infinite tomorrows 7. It’s simple, but nobody does it. #43

It can be easy to get overwhelmed, but it can be hard to get centered again…. Whenever I get overwhelmed I take a moment away from whatever is causing that stress to do one of these 4 quick resets, to get out of my own head and get back into the moment: 1. Resonant breathing. Close your mouth, inhale for a count of 4 and exhale for a count of 4, engaging your diaphragm. Repeat for a couple of minutes and you’ll get out of your stress system and back to a level head 2. Body scan. Close your eyes and scan your awareness from head to toe, noticing and releasing wherever you have excessive tension. This will help you physically relax as well as forcing you to direct your mind away from your thoughts and into your body. 3. Single point focus. Touch your thumb, index, and middle fingers together, and pay attention to the sensations in the tips of your fingers, maybe tap or rub them together and just be aware of how that feels. This redirects your focus to a particularly stimulating area of the body helping you to get back into the present. 4. Positive mantra. If your mind is racing and you’re struggling to get present, instead of trying to quiet the mind, redirect it. Repeat a positive mantra in your mind’s voice. This can be anything that will help you power through whatever is currently overwhelming you. Some I’ve personally used in the past: “I am alive. I am free. And everything is ok.” “Like all things, this too shall pass.” Taking a few minutes to reset when you’re feeling overwhelmed isn’t weakness, it’s sensible. #40