Let’s face it: meditation is boring. At least for those of us who can’t sit still for even a minute. But there a ton of other activities that you discipline yourself to do because the payoff is worth the effort, whether it’s in, say, kilos lost or muscle gained.
You just need to focus on the payoffs to meditation. Try lower blood pressure, reduced stress, enhanced creativity, better sleep, and a decreased risk of dementia, says Dr Michael Irwin, the director of UCLA’s Mindful Awareness Research Center.
Here’s how he suggests turning that motivation into meditation:
Set your phone alarm to sound three times a day. Each time it rings, sit back, close your eyes, and focus on inhaling and exhaling for a few breaths as you dispassionately observe the thoughts that flit in and out of your brain. Over time, gradually extend how long you spend focusing on your breath – aim for 10 to 15 minutes per session.
Here are some tips on how to meditate. If you’re still struggling to focus, sign up for a class in tai chi, a moving meditation that forces you to focus on your body.
