LifestyleThe Competitive Spirit

How to Meditate

Everyone should at least try to learn how to meditate.

Everyone has heard of meditation. The majority of people misunderstand it. What exactly is meditation? How does it work? How does it help? How often should you meditate?

These are some of the most common questions people have regarding meditation. Today, I will take the time to answer those as well as go over my own experiences with meditation.

What is meditation?

Wikipedia defines meditation as a practice in which an individual trains the mind or induces a mode of consciousness.

There are many other hippie definitions about getting in to state or living in the moment. Some of those definitions and understandings may work for you.

But for now let’s keep it simple:

Meditation is a way of powering your brain “off” and hitting the “reset” button.

That’s it. That’s all you need to think of it as.

*** For you competitors, it’s a great way for you to recharge your competitive spirit.

Let me explain further…

Today, the world is a very complicated and hectic place. There’s always something going on. The Internet, social media, television… everything has made it very difficult to unplug.

The majority of people are constantly glued to their smartphones, constantly checking e-mails, text messages, or mindlessly browsing the web.

Whether you want to admit it or not, you probably have (or have had) at least some form of Internet addiction.

I get it. Most people live very busy lives and have a lot of responsibilities. People work. People go to school. People have kids and families. People have errands to run. It seems like we are always rushing and that there is never enough time in the day.

Our minds are always “on”, racing at a million miles a minute constantly thinking about everything we got going on. “What do I have to do next?” “I am really stressed out about XYZ.”

We stress ourselves out far more than we need to. Sometimes we recognize that we are too stressed out and our brains feel like mush. Meditation is often the answer.

How does meditation work?

Meditation gives us a break. It gives us the opportunity to hit the “off switch” for our brains.

It gives our minds (and bodies) a brief moment in time where we can power everything down and completely relax.

Think of it this way.

Would you leave your smartphone powered “on” and continuously running 24 hours a day 7 days a week?

No. You must power it “off” every once in a while. If you don’t, your battery will get weaker and weaker over time. Eventually, you will have a dysfunctional phone.

So the smart thing to do would be to power your phone completely “off” every once in a while.

The same concept applies to us when you think about it. Does it sound like a good idea to have your mind constantly “on” during the day? No. Eventually, the wear and tear on your mind will pile up (before you even start to notice any signs of deterioration).

How do you meditate?

It’s really up to you how you decide to meditate. However, there are a few universal requirements that I think most people will agree on.

1) Find a secluded place where you can completely relax and be alone.

2) Turn off all technological distractions (except for an alarm to alert you when your session is complete).

3) Sit/lay still.

4) Do not think about anything. Instead, focus exclusively on your breathing. Deep inhale. Deep exhale.

Those are the only requirements. It does not matter if you sit or lay down. It does not matter if you keep your eyes opened or closed. It does not matter if you do this indoors or outdoors.

All that matters is that you give your mind an opportunity to “shut off” for a period of time.

How often should you meditate?

Some people advise others to meditate daily. Personally, I do not recommend this. I do not think it is necessary to meditate daily. Furthermore, it’s not practical for most people. We all have too much stuff going on and cannot waste time engaging in complete “nothingness”.

A lot of us simply do not have the time to meditate on a daily basis. There isn’t enough time.

My best advice is for everyone to meditate every 2-3 days for a good 10-15 minutes where they power off the brain and forget about everything they have going on.

Give it a shot. Eventually, you will start feeling calmer and more refreshed.

My experience with meditation.

I started meditating in the fall of 2012 during my first semester of business school. Every day after class, I will sit on my couch and meditate for 20 minutes.

It helped a lot because that was definitely a stressful time for me trying to balance school work with job searching.

It helped me remain calm even when I was a very busy individual. Eventually, I stopped because I dropped the habit completely. Don’t ask me why. One day I just stopped.

Things have gotten very busy for me again lately since I have started Strength By Sonny. As a result, I have started meditating again every few days in order to forget that laundry list of stuff I need to do for this site.

It’s been helping me a lot lately. Hopefully, you decide to integrate into you own life and you can reap the benefits as well.


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  1. Milun
    December 26, 2014 at 11:43 pm — Reply

    I was at a quite beach today and meditated there for about 20 minutes. The sound of the waves is really relaxing. I agree with you some ppl think it’s complicated when actually it’s pretty simple.

    On a different topic, I think you once mentioned that you had trouble growing facial hair; do you have any tips on how to grow a full beard? I’m 18, I have good facial hair except my cheeks are still patchy. Thanks

    • December 29, 2014 at 5:39 pm — Reply

      It’s mostly genetics… Time and diet can help. Start NOW by hammering zinc in your diet. Diet really is everything once you get older. Recently, I’ve been eating steak eggs and beef chili. Hair is healthy and I have a ton of energy.

  2. December 31, 2014 at 1:22 am — Reply

    Nice article, Sonny.

    Been wanting to try out meditation. I found it difficult to remain still the few times I tried it.

    Will give it another go eventually.

    Really calming and therapeutic to realize the thoughts are just transient and constantly passing.

  3. […] you are already in the future, live now. One widely recommended way of living in the moment is meditation. If you either shut off your thoughts for a brief period of time and/or focus exclusively on what […]

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