Incorporate Meditation Into Your Daily Routine

The Focus Of Week 2: Meditation

Meditation is a skill. Learning to meditate is like learning any other skill. It takes practice to get comfortable. Meditation is training in awareness and getting a healthy sense of perspective. Is not about trying to turn off your thoughts or feelings. Is about learning to observe your thoughts without judgment. Is about having thoughs but consciously decide not to interact with them.

When you meditate on a regular basis, you start to be more mindful. Mindfulness is the ability to be present, to rest in the here and now. To be fully engaged with whatever you are doing at the moment.

Meditating on a regular basis has its benefits. It helps to reduce stress, it controls anxiety,  enhances self-awareness, lengthens attention span, promotes emotional health, generates kindness…

The goal of this week is to start meditating one day of the week for 10 minutes. If the first day goes well, then do it again the next day. Continue to do so, until the end of the week. If you have never meditated before, I recommend you to start with a guided meditation. For example the app ‘Headspace’. The free version has a 10-day basic guided meditation course. You can start with that course and see how you like it. The goal is to incorporate meditation into your daily routine. Personally, I prefer to meditate first thing in the morning. You can search which time feels better for you. But take 10 minutes from your day and do the practice. The ultimate goal would be to finish the 10-day course, but as a starter, let’s focus on the beginning. From there we can decide to continue and finish the course.

Sometimes your focus will wander or you’ll forget to follow your breath. That’s OK. It’s part of the experience. What’s most important is to meditate consistently. It’s one of those things where the journey is more important than the destination.

mindfullness
Picture via Unsplash

Meditation tips
Headspace app
The power of meditation with Andy Puddicombe
Meditation guide by Leo Babauta

Let’s connect on Instagram and give each other tips.

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HOW TO BOOST YOUR CONFIDENCE

Confidence / noun:
A feeling of self-assurance arising from an appreciation of one´s own abilities or qualities.

Since last year I am working consciously to improve my self-love and self-appreciation. In this social media era, it gets hard sometimes, because I tent to compare myself to others, even though I know I should only compare myself to the person I used to be. It is a rollercoaster but I am getting better at it.

Last week on Instagram, I asked my followers “What does confidence means to you” and here are my favorite answers:

 

Ph: Marisa Elisa Photography

 

marisaelisa.jpg Confidence for me is being daring, having trust in myself, that one way or the other you will be able to cope with whatever life has in store for you. Seeing that there is no failure but just growth through good and bad. Having balance in mind and soul 🙏🏼

laurabbehnke Confidence is believing in who you are and what you’re doing without worrying what others think. That’s when you are at your best.

astrid_ray2004 Doing the things you love to do and inspire other people.

vegancouture_ At the core of it is self-love.

alexlight_ldn For me it’s feeling comfortable in my own skin.

sarada.sup Knowing your worth, Knowing your truth, self-love, and self-knowledge.

stylethesustainable Confidence is being happy with yourself and believing in what you do. We could all do with more of it at times! 💙

jonelinf Confidence is knowing that I am ok the way I am. Loving life and excepting that others are the way they are also helps. Confidence often has to do with the way we think others think about us. Letting that thought go is really helpful.

alisson_simmondsConfidence for me it´s to love and trust myself, not caring what others think, being honest and courageous.

We are all clear about what confidence is, but how do we growth confidence in ourselves? Here are some of the things that I do to help me boost my self-confidence:

1. Wear only clothes that you love at all times. 
The last months I have been busy with minimalizing my wardrobe, and one thing I learned is to wear and own only the clothes I love and make me feel good. Even when I work from home, I dress as if I´m going to the office. This helps me to feel good about myself at all times. I also have comfy clothes, but those I leave for the chill nights and Netflix kind of days.

Ph: Marisa Elisa Photography

2. Meditate.
Meditation has helped me to be at more in peace with my thoughts. I still have negative thoughts sometimes, but by meditating it helps me learn not to engage with those thoughts. It is a long process, but I feel every day better and the best thing is that I feel the improvement. I use an app called “Headspace“. At least 3 days per week I wake up 10 minutes earlier and do the meditation exercise for beginners.

3. Stop apologizing for everything.
I realized that I did say “I´m sorry” a lot. Sometimes to apologize for my awkwardness, my nervosity, my been loud… I realized I was apologizing too much for being me! I decided to consciously stop doing this. This has helped me to recognize how I am and to accept and love myself a little bit better. Of course, I do apologize when I do something wrong, I just stop apologizing for been myself.

4. Write on a diary.
Writing has helped me to release unnecessary stress and thoughts. On my diary, I write my struggles and my worries but also I write the positive things that happen in my life. Once I see them on paper I realized how blessed I am and this helps me to boost my self-love therefore my confidence. Besides a normal diary, I started a “confidence” diary from The Happiness Planner (see it here).  This is a 30 question journal that helps you think about your current confidence level and set goals to increase it and be confident in different aspects of life.

Screen_Shot_2560-06-01_at_11.31.30_PM_3b147a3d-a070-4461-bbe3-721463801eef_1024x1024
Ph: https://thehappinessplanner.co.uk

5. Take care of your posture.
Working on the desk, walking, biking and most of the time, I remind myself to stand tall and straight. Once I do it I immediately feel better. I don´t know if its proven, but it’s a little thing that makes me feel good.

6. Exercise your gratitude.
Since I read the book “The magic by Rhonda Byrne” I have been using gratitude and it has improven my life. Being grateful for what I have in my life, for the simple reasons of been healthy, alive, and the people in my life is a humbling thing. It charges me with positivity and helps to improve my self image wich silently helps to boost my confidence as well.

Working on your confidence is a procces and it´s totally normal to feel bad at some points, and that´s ok. We are humans and we love to add a little bit of drama in our lifes. But when you are feeling down, try to accept it, feel bad for a while and move on.

I hope this tips helps you to boost your confidence. If you also have a good tip, please share it on the comments below.

With Love,

Alisson

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