By Chris Le Roy
A daily meditation practice without a clear plan or purpose is like going on a safari trip without a map. You will get lost very quickly and you will not achieve what you set out to achieve.
A daily Meditation practice should simply set out how you want to plan your meditation for the week and what you want to focus on during that week but be advised there are few elements you will want to consider.
Meditation is a fantastic tool in helping you address issues within your life and the role of the meditation plan is to help you set down how you are going to plan your week of meditation, what meditation types you will use for the week to get the outcome you are looking for.
Guided Morning Meditation: Visualize An Amazing Day Today
For example, the majority of people simply use meditation for relaxation which is absolutely fine but if you want to overcome what is causing the stress then your meditation needs to address the root cause of the stress.
Let us say that your stress is being caused by somebody who is being obnoxious and rude to you at work. The clear objective of your daily meditation practice must be for you to develop a strategy on how to deal with this person because you cannot physically change the other person you can only work on yourself.
The first thing that you must do is to read, that is going to the library and look up as many books as you can on “Dealing with Rude and Obnoxious people”. Read the strategies that they recommend. Check out videos by professional psychologists and watch what they recommend in dealing with this sort of person. Work out how you believe the best way is to deal with them and that is what you are going to meditate on.
You Really Do Have The Time For A Daily Meditation Practice, Believe It Or Not…
When I ask individuals about the benefits of meditation or any other form of mindfulness practice, I always receive the same responses. I really believe it. For starters, I frequently encounter people who mistake meditation for a religious activity. We live in a secular world, as you are certainly aware, notably in Western Europe and North America. People are simply uninterested in hearing about god, deity, or anything supernatural.
Regardless of whether or not you agree with the statement, it is a fact of life. People’s thoughts shut off the moment you engage in any kind of conversation that seems perilously near to something supernatural or heavenly. On a good day, that is.
On a bad day, you might come across someone who would physically assault you. They would think you’re a moron. They would assume you have a low IQ. They may even claim you have additional chromosomes. It has the potential to be pretty unpleasant. That’s just the way things are in our world. It has a rather secular feel to it.
Another common issue I hear about daily meditation practice is that people do not have enough time. Time is clearly a luxury for far too many individuals. They have practically overbooked their day because there are only so many hours in a day. This is a proven fact. If they had the ability, they would break up and be located in multiple locations at the same moment. They’re that occupied.
Do people have the time or energy for a daily meditation practice in this situation? So, if you can get beyond your first skepticism about meditation being tied to religion and give it a try, the next issue is simple time management.
You do have time for a daily meditation practice, believe it or not. First and foremost, you will just require fifteen minutes or less. In fact, you’re in good shape if you can devote five minutes or more to meditation. You don’t have to devote half a day to this. You don’t even have to devote an hour to it. It’ll take you no more than fifteen minutes.
“Well, I don’t have fifteen minutes,” you may be thinking. Reconsider your position. Please, please, please, please, please, please, please, please, please, please, please Make a list of everything you actually do at work. You’d be amazed to learn how ineffective you are. Sure, you work eight hours a day, every day, week after week, and month after month.
That is self-evident. You’re under a lot of pressure. You’ve been overworked. You’re exhausted. Take a closer look at the details of what you’re actually accomplishing. I’m willing to wager that you’re not working for eight hours straight. Here, I’m referring to fruitful work. I’m not talking about scrolling through your social media feeds. I’m not talking about checking your e-mail or peeking at your phone to see what’s new on Instagram.
I’m referring to genuine work here. I’m referring to a job that pays the bills, or at the very least work that your boss pays you to do. I understand that hearing this is unsettling since it is a moment of reality. If you compressed or filtered those eight hours in terms of productivity, you’d be lucky if you got two hours of genuine work.
So don’t tell me you don’t have time for daily meditation practice. You have the opportunity to do so. All you have to do now is free up some of your unproductive time.
Concentrate on the reality that daily meditation practice and mindfulness provide far more advantages than the cost they incur. Sure, you’re missing fifteen minutes a day, but can you really put a premium on the sense of tranquility, inner peace, and harmony you’ll experience? Is it possible to put a monetary value on the sensation of serenity, inner peace, and harmony that you experience? Is it possible to place a price on the incredible sense of release that many people experience after meditating?
You must recognize that you are carrying a lot on your mind. You’re concerned about a number of things that will happen in the future. You can even have emotional baggage from your history. These are the types of things that daily meditation practice will free you from.
Now to develop your daily meditation practice …
We should always start off with our daily meditation practice on a Sunday. I also recommend meditating twice a day, 20 minutes in the morning and at least 20 minutes in the night, preferably 40 minutes. Our meditation plan runs from Sunday to Saturday.
Your Sunday morning meditation session should simply be for the purpose of relaxing. The meditation session should include meditation techniques such as the Stillness Meditation Type, Deep-Breathing Meditation, or Numbers Meditation. The session should take no more than 20 minutes and could include meditation music to help you with your meditation.
Beautiful Guided Meditation For Relaxation and Healing Your Mind and Body
Your Sunday afternoon meditation session is the start of your reflective daily meditation practice on helping to deal with the person who is rude and obnoxious. The first 5 to 10 minutes should be spent on clearing your mind and working to get calm. The next ten minutes should encompass reflecting on the material you have read.
You should also reflect in that time on how you have reacted to that person. Literally, in your mind’s eye, look at yourself and the other person, look at how you deal with them, how you expect them to act, try and reflect on using the techniques you learned, and how the other person reacted when you used those techniques.
To finish off your Sunday afternoon daily meditation practice spending five minutes relaxing before finishing your meditation session and clear your mind. Do not get caught stressing out about what might happen the following day. Expect the Sunday afternoon meditation session to last up to 40 minutes. If you find that you cannot meditate that long, then do not force yourself but do try to encapsulate all the material covered.
During the week, your morning daily meditation practice sessions are about preparing you for the day
The key issue here is to not work yourself up before you get to work. The morning meditation sessions should be 20 minutes in length and should focus primarily on stress relief and preparing for a calm day.
Towards the end of the meditation session take a moment to simply reflect on the key points on how to handle a rude and obnoxious person, by simply bringing the key points to the front of your mind. This is simply a refresher session.
Your daily meditation afternoon sessions are going to be a very important wind-down session from the day’s challenges. This will give you an opportunity to deal with anything that may have happened during the day. The first 5 to 10 minutes should be focused on relieving any stress or anxiety that has built up during the day.
Then once you have done that part of your daily meditation practice it is time to review the day. During your day, how did you cope, how did you deal with the person who is rude and obnoxious, did you overreact, what caused you to overreact, and so forth.
Then once you have identified those issues, reflective daily meditation on those issues for example, how you could have dealt with those issues better, what you would have preferred your reactions to be, etc. To finish this part of the meditation off, simply reflect in your mind the bullet points on how you want to react and deal with this person in the future.
Before completing this session each night make sure that you do five minutes of meditation on de-stressing and bringing the mind to focus.
5 Minute Guided Meditation For Stress and Anxiety Relief
Friday nights are important nights for meditating as you need to use relaxation meditation that night so that the stress from the week before does not ruin your weekend. You will need to do a minimum of 40 minutes of meditation if you have had a difficult week. This whole time should be spent undertaking relaxation meditation.
Saturday morning daily meditation sessions should be used to review the whole week and to reflect on how you have grown during the week. To review how you dealt with issues at the start of the week compared to the end of the week.
Whether you actually moved forward and addressed some of the issues related to the person being rude. This is also a good time to look and decide if during your reflective daily meditation practice if there are any issues you need to research that may help you deal with this person.
On Saturday evenings, I like to recommend people to take time out from meditating and to go out and enjoy themselves. During the week you have grown and now it’s time to simply take a break.
By developing a daily meditation practice plan as I outlined above, you are working towards the resolution of an issue and training your mind to deal with certain types of people more effectively.
Daily meditation planning does not need to be hugely in-depth, but having a clear plan on how to meditate will mean that your meditation sessions have more purpose and will help you in achieving the objective you wish.
While this daily meditation practice looked at dealing with an obnoxious person, it could be used for any purpose you require.
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