Meditation isn’t a one-size-fits-all practice; it’s like a buffet offering different techniques. In this blog post, we will delve into the intricacies of 3 BEST meditation techniques, and their benefits.
Each method, such as THE BREATHING TECHNIQUE, provides a unique approach to achieving mindfulness and relaxation.
Breathing technique involves observing your breath to bringing your mind to a specific point in your body, often referred to as the “center of the body” or the “home of the mind”. It’s like finding a place of retreat and rest for your mind, just like your physical body has a home.
While scientifically this point is said to be two finger widths above the navel, it’s perfectly fine if you don’t feel it exactly there. The most important thing is to feel comfortable and relaxed during your meditation practice.
To practice this technique, you can start by taking a deep, soft, and gentle breath; then exhale to release any negative energy. Try observing your breath for about 5 minutes. As you continue, gently guide your attention towards the center of your body. This may take time and practice, but trust in your intuition to guide you. Explore where your breath naturally pauses or comes to rest. This is the point that signifies the home of your mind during meditation.
The breathing technique offers numerous benefits for both body and the mind. By focusing on the breath, we activate the body’s relaxation response, reducing stress and anxiety.
Equally crucial is THE MANTRA METHOD, involving the repetitive internal recitation of specific words to liberate the mind from any concerns and to foster relaxation.
This technique employs phrases such as “Clear and Bright” or the well-known Thai Mantra “Samma Arahang”, meaning “the right path to the purest state of the mind”. It’s akin to guiding the mind toward the correct route for achieving mental purity and cultivating inner peace. Utilizing phrases like “Hakuna Matata” (meaning “no worries”) or motivational affirmations such as “YOU CAN DO IT” can also contribute to achieving the desired state of relaxation during meditation.
However, it’s crucial to avoid words that may distract or evoke emotions related to specific events, as these can divert attention from the pursuit of inner peace. For instance, using a phrase like “You are Amazing” might inadvertently lead to memories of unappreciative moments and disrupt the meditation session.
Now, let’s engage in this together using the mantra “Clear and Bright”. Spend the next 5 minutes focusing on this mantra, allowing your mind to detach from responsibilities and worries.
Now, let’s explore the third effective meditation technique: THE VISUALIZATION TECHNIQUE. As the name suggests, this method involves visualizing specific images to guide the mind and enhance its control. Our minds naturally gravitate towards various images from the past, present, and future. Meditation provides a means of gaining control over these mental wanderings, aiming to bring the mind to a standstill and foster focus.
In this technique, the emphasis is on focusing on a particular object, preferably a spherical one like the sun, full moon, or a crystal ball. While visualizing something beautiful, like yourself, might seem appealing, it’s essential to avoid distractions. Thoughts about changing your hair color or choosing the perfect lipstick shade can lead the mind astray. The recommendation is to fixate the attention on a spherical object, preventing the mind from wandering into different scenarios and ensuring it remains focused and still.
Choosing the right technique is a personal journey. Inner peace is not about perfection but about finding what resonates with you.
Therefore, I invite YOU to Join “The Mind Stories Session with WPI“ every Monday and Thursday at 7 PM Thailand Time, an initiative by the World Peace Initiative. Let someone guide you through these techniques and discover what works best for you.
Whether you prefer the simplicity of focused breathing, the creativity of visualization, or the rhythmic harmony of a mantra, there’s a meditation technique that aligns with your unique journey toward inner peace. So, take a deep breath, close your eyes, and embark on your meditation journey today.
In our quest for personal growth and self-improvement, we often find ourselves struggling to stay motivated and consistent in our efforts. Passion and enthusiasm alone may not be enough to sustain us on the journey towards becoming the best version of ourselves. However, there is a powerful tool that can help us overcome these challenges and pave the way for real development: MEDITATION.
Before delving into the role of meditation, let’s understand the significance of self-image and self-ideal. Self-image refers to our perception of ourselves in the present moment, while self-ideal represents the future version of ourselves that we aspire to become. It is natural to have the desire to continually improve and bridge the gap between our self-image and self-ideal.
WHY? The Struggle for Sustainable Change
Many of us have experienced the frustration of trying to break bad habits and establishing new ones.
The process of self-improvement often requires sustained effort and resilience. It is not as simple as just stopping a negative behavior and replacing it with a positive one. This is where the challenge lies – how can we make lasting changes and maintain consistency?
Meditation, contrary to common misconceptions, is not a religious or cultural practice. It is a mental exercise that allows us to achieve a state of stillness, focus, and inner peace. What initially drew me to meditation was its unique perspective on self-development and its potential to strengthen our willpower.
HOW? Developing Willpower through Meditation
Willpower can be defined as the strength of character or resoluteness to persevere towards our self-ideal. Meditation acts as a catalyst in developing this willpower. By cultivating a regular meditation practice, we can enhance our ability to stay committed to building new habits and sustaining them over time.
Meditation acts as a prop, providing stability and balance on our journey towards self-improvement. It helps us build and reinforce habits, overcome obstacles, and maintain sustainable growth. Just like a hiking pole supports us on a challenging mountain climb, meditation supports our progress towards our goals.
Here are two important benefits of incorporating daily meditation into your self-development journey:
Cultivate a Positive & Growth Mindset: Self-limiting beliefs can often hinder our growth and progress. Thoughts like “I can’t do it”, “I am not ready”, or “I have never done this before” can hold us back.
Daily meditation helps combat these thoughts by fostering a positive outlook on everything. It allows you to cultivate a mindset of growth and resilience, enabling you to overcome obstacles and reach your full potential.
Attain a Calmer and Clearer Mind: Daily meditation helps achieve a calmer and clearer mind. In our day-to-day lives, we often face stress and overwhelming responsibilities at work, school, or in our personal lives. This mental clutter can hinder decision-making and lead to giving up on our goals.
By incorporating meditation into your daily routine, you create space for mental clarity and peace. This allows you to make decisions that align with becoming the best version of yourself, overcoming challenges with a sense of calm and focus.
Daily meditation is indeed a powerful practice for achieving a daily push towards your self-ideal.
Be reminded of the opportunity to meditate with the World Peace Initiative through The Mind Stories Program. I encourage you to join these sessions either on Mondays or Thursdays at 7 PM Thai Time. This will further provide valuable guidance and support on your meditation journey.
Embrace this opportunity to cultivate inner peace and personal growth. Take a step towards a brighter future by immersing yourself in the transformative power of meditation. Remember, the path to self-discovery begins with a single breath.
As I’ve seen tremendous growth on Instagram over the past few years (which I’m certainly not complaining about!), I’ve also seen a rise in angry, unkind, and negative comments. This is to be expected, but when you’ve been doing this for a decade and are only now facing resistance, it’s admittedly a bit of an odd feeling. It’s new. And it’s not great.
Coupled with this strange, new feeling is the notion that, because my brand is all about being positive (a word that clearly has a variety of meanings for people, which we’ll get into in a bit), I’m expected to behave in a certain way. Anything response I give that’s not 100% cheerful, positive, uplifting, or agreeable is almost always followed by some version of, “well, that’s not very positive of you!”
The more I receive that kind of response, the more I realize people don’t fully understand what I mean when I’m talking about positivity. And more and more, I’m receiving comments not only about my responses not being positive, but also about my content promoting what’s known as “toxic positivity.”
Last week, I posted the image seen above on Instagram, and received a surprising number of comments related to toxic positivity, such as…
“You seem like one of those people who tell people with actual depression, anxiety, insomnia, and other mental health issues that they should just think differently and it will go away.”
“I’m really happy for you if a positive mindset brings you further in life, but don’t erase the voice of those who don’t follow your path.”
“Positive thoughts backed by negative emotions is just negativity with a bow on it.”
“Positivity can be toxic. If you are hoping for the best, you will be let down when the worst happens.”
“Positivity doesn’t work because it doesn’t deal with the actual problem.”
If you haven’t heard of toxic positivity before, it’s the idea that suggesting people be only positive, happy, and cheerful causes more harm than good. I agree with that. That’s why you’ll never see me post “good vibes only” or “if you want to be happy, be.” Happiness isn’t my goal in life — and it shouldn’t be yours either. Happiness is great, but it’s an emotion and, depending on your genetic makeup and your current situation, it might impossible to achieve. Positivity, on the other hand is a mindset, and one that can be chosen at almost any time. I’ve written about the differences between happiness and positivity before in “Happiness vs. Positivity: What’s the Difference?” but I thought I’d take some time this week to address my understanding positivity in relation to the concept of toxic positivity.
Toxic positivity is referring to happiness (it should really be called “toxic happiness”); positivity and happiness are very different. As discussed in detail in the article referenced above, there’s a big difference between happiness and positivity. Happiness is an emotion. Positivity is a mindset. Chasing happiness can be problematic (and often leads to unhappiness because, great as happiness is, it’s a temporary emotional state and does not last). Pursuing positivity is not problematic because it is a mindset, not an emotion, and it can typically be accessed no matter what your emotional state might be. You cannot always be happy. You can almost always be positive.
Toxic positivity encourages ignoring negative emotions, but true positivity is not about avoiding, glossing over, or repressing emotions (positive or negative). A positive mindset is about accepting all emotions and doing whatever possible to work through them, understand them, and garner more self-awareness. I, personally, am often very unhappy, anxious, stressed, etc., but I do my best to take what I’ve learned over the past decade of working on being more optimistic to stay positive. The words “be positive!” don’t mean avoid bad feelings. It means do what you can with what you have to make the best of the situation (or at least don’t make it worse).
Toxic positivity presents itself as something anyone can do at any time, but positivity is a mindset that doesn’t often come easily and must be worked at for most people. Though it is certainly very difficult at times, choosing a positive perspective is possible most of the time for most people. Happiness, however, is not accessible just because you want it. If something horrible has happened to you, you can’t just be happy. You can, more often than not, be positive. Certainly there are situations (such as extreme depressive states or in the midst of a panic attack) when optimism does not feel like an option (it can be so difficult at times or the brain might be wired in such a way that it feels impossible), but, more often than not, positivity is possible in a way that happiness might not be. However, it does take work and practice to know how to find optimistic outlooks in difficult times. For a lot of people (and especially for me!), a positive mindset doesn’t come easily and it requires a lot of work to develop it.
Toxic positivity embraces a fake-it-till-you-make-it attitude, but positivity isn’t about putting on a fake smile or feigning cheer. Smiling, acting cheerful, etc. are all about the emotion of happiness. Pretending you are feeling good when you’re miserable is not what positivity is about. It’s important to remember that you can work on positivity; it’s a skill. Happiness is an emotion. Yes, sometimes you can find ways to access it (like doing things or being around people who make you feel happier), but you can’t force it. You can present outwardly that you’re happy, but deep down, you can’t make yourself happy if you’re not. You can, with practice and the right mental toolkit, find ways to be optimistic. Which leads me to the last (and perhaps most important point)…
Toxic positivity aims for good vibes at all times; positivity won’t necessarily make you happy. If you are going through a difficult time, if you are dealing with depression, if you have intense anxiety and it’s been triggered, being positive isn’t going to make you happy. The thing about positivity is: it doesn’t necessarily make things better; it just doesn’t make them worse. Positivity is not the same as happiness and it will not necessarily make you happy. Positivity isn’t a cure for your emotional state; it’s a mindset to adopt when life is difficult (and also when it’s great). It will not change the world around you; it will only impact the way you see it.
Toxic positivity should actually be called toxic happiness because the “just be happy!” attitude has nothing to do with maintaining an optimistic outlook. Positivity is about assessing the situation, understanding your feelings, looking to see if there’s anything you can do to make the situation better, and, if there’s not, doing what you can do make the most of whatever the situation is. It’s not about pretending. And it’s definitely not about happiness.
When people come by this page or follow me on Instagram, they see the bright colors and the cute illustrations and assume that I’m a happy, cheerful, life-loving person without a care in the world. The truth is: I’m just a normal person. I’m someone who has had anxiety my entire life. I’ve been depressed (not just sad, but actually depressed). I’ve had some really bad things happen to me. For the past decade, I’ve been working on living more positively in the present, and I still have highs and lows just like everyone else. I’m happy sometimes, sure, but I certainly wouldn’t classify that as one of my top emotional states. And, as long as I can keep being positive and doing my best to live in the present, I’m okay with that.
A Note about Optimism on Instagram
Writing the article above got me thinking about how my content is perceived on Instagram, so here are a few thoughts on that…
I spend a lot of time creating my posts for Instagram. This isn’t just me doodling for a bit and then posting. When creating the post referenced above, I thought very carefully about the words I chose to use. I specifically did not use “depressed,” for example, because, while it is possible to be depressed and positive, it is often so challenging that it feels impossible. Likewise, I chose the word “can” because it means that it’s an option. If you’re sad, you can be positive, but you don’t have to be. Also, the notion that you can be two things at once is the core message of that illustration. Our emotional states are often very complex, and we should allow ourselves the freedom to feel multiple things at the same time.
When I’m creating something that’s based entirely on my own ideas (not a quote someone else said), a great deal of time goes into really thinking about whether the words I’m writing are true. I’m incredibly analytical by nature, so when I’ve posted something (especially on Instagram), I’ve typically spent a lot of time reflecting on how it might be perceived. I do my best to look at it from a number of points of view and assess if it might be misconstrued or misunderstood. It might just look like cute little drawings to the average viewer, but a lot of thought goes into the words and images I choose.
That being said, I’m also creating things that I need to see, writing words that speak to what I’m struggling with in that moment. Though the Positively Present brand has grown over the years, is still me, Dani, trying my best to cope with my own negative, anxious, and melancholic mind. What is true for me might not be true for everyone else. I’m not a doctor, a therapist, or a guru. I’m not psychologist, authority figure, or philosopher. I’m a creator, sharing my experiences with the world.
So, whether it’s something on my Instagram account or something you’ve seen elsewhere online, I’d urge you think critically and with an open mind before making judgments or remarks about the content. What you see might not speak to you, but it might be true and useful for someone else (and, in the example of this particular post, I know it resonated with a lot of people). When it comes to the content you see on my page or pages like mind, keep an open mind. Take what works for you, and understand that not everything will. And know that, at least in my case, I’ve spent a lot of time thinking about what I post. It might look pretty and light-hearted, but behind every post there’s a lot of time spent thinking, analyzing, and carefully choosing words that I hope will help people (and me!) get better at living more positively in the present — regardless of whether or not we’re currently happy.
Staying present is challenging, even for someone like me, who’s dedicated her life to trying to be more positive and present. Mindfulness is especially when dealing with difficult times, but that’s precisely when we most need to practice being present — when we find it hard to do so!
There is no shortage of tips and tricks for being more mindful, but I’ve rounded up my six favorites. My new book, Into the Moment: A Journal and Coloring Book to Inspire Mindful Creativity, is included in one of them because, from years of experience, I’ve learned just how important mindful creativity can be to making the most of your moments.
Creativity is one of the best ways to practice mindfulness, but it can sometimes be difficult to know how to get started (especially if you don’t consider yourself a creative type) so I created Into the Momentto help with that. It’s a coloring book and journal filled with activities, quotes, and prompts to inspire mindful creativity.
Whether it’s through creativity or one of these other suggestions, I hope these ideas help you find ways to the present moment because, truly, it’s all that we have.
How to Be in the Moment
Avoid Over-Scheduling Your Time. The more slowly you’re able to do something, the easier it is to be mindful while doing it. But if you have lots on your plate and your planner is jam-packed, it’s going to be hard to go slowly. Whenever possible, keep your schedule open and give yourself extra time to get things done. Not rushing will allow you to slow down, which leads us to our next point…
Be Grateful For Life’s Little Delights. When you’re going slowly, you’re able to more easily notice the little things in life. If you’re driving slowly, you’re going to see autumn leaves floating down from the treetops. Regardless of your pace, do your best to look around you and notice the little things. Start a gratitude journal if you can. They’re cliche, but they really encourage mindfulness.
Switch Up Your Regular Routines. When you’re doing the same thing day in and day out, it’s hard to be mindful. Everything gets set on autopilot. When you can, try to take a different route to work or school. Or do a task in a different order. Or try something new for a meal. When you’re experiencing something new (or from a new point of view), it’s easier for your mind to pay attention and be in the moment.
Tune Into What You’re Feeling In Your Body. Your body is a gateway to the present moment. When you take time to notice what you’re feeling, you’re instantly bringing yourself into the moment. If you find yourself struggling to be mindful, take notice of what your body is feeling, and you’ll be connecting to the moment. The great thing about this is that you always have your body with you so you can use it as a mindfulness tool wherever you are!
Do Something Mindful & Creative. For me, the easiest way to bring myself into the present moment is to do something creative. When I’m creative is when I’m most likely to get in the flow state (that state of mind when you’re so engaged in the present that you forget about time altogether). If you struggle to feel creative, check out books like Into the Moment that can help you connect to your creativity.
Spend Time In Nature (Without Your Phone!). Of course, you’ve heard it before: connecting with nature helps you return to the moment. It’s a mindfulness cliche, but it’s for good reason. Being in the natural world, even if it’s in a city park surrounded by skyscrapers, helps ground you into the moment. When you find yourself disconnected from the present, put your phone away and step outside. You’ll be back to the moment in no time!
These are only a few of the many ways you can make it easier to practicing being present, so if none of these feel like the right fit, I highly recommend you peruse the mindfulness section of the blog for additional ideas. Staying present is so important, and it’s rarely easy to do, but the effort is worth it.
Want to support Positively Present? Here are some ways to support the work I do!
It’s time for the 14th Annual Positively Present Gratitude Challenge! I love focusing on gratitude throughout November, and doing this Challenge is one of my year’s highlights. If you’re new to this Challenge, here are the details (as well as info on each prompt):
THE CHALLENGE DETAILS
“Challenge” is just a word.
The goal is to focus on (and share, if you want!) something (a photo, illustration, quote, etc.) every day, using the prompts to help you feel more grateful. Feel free to get creative. You can make up your own prompts, do them in a different order, etc. Gratitude is the point so do whatever works for you!
Join in at any time.
You can start the challenge on November 1 and do it for the whole month, or you can start the challenge any time that works for you and follow along at your own pace. I see people discovering and partaking in the Challenge all year, so don’t feel limited to the 30 days of November!
Use the hashtag #Gratitude30.
If you share your pics on Pinterest, Instagram, X, Facebook, etc., tag them with #Gratitude30 if you want others can see them. Click on the hashtag and you’ll be able to see how others interpret the prompts every day. Because this hashtag has been used for over a decade, there’s tons of inspiration to explore!
THE 2024 PROMPTS…
DAY 1: Comfort
For the first day of the Challenge, focus your attention on the things that comfort you. Try to be extra thankful for the things that help you get through difficult times!
DAY 2: Animals
Today’s goal is to appreciate the incredible diversity and beauty in the animal kingdom. Focus your gratitude on your favorite animal today.
DAY 3: Time
Reflect on time today, giving your attention to the ways you spend your time and how you manage time. Today’s the day to appreciate the moments you’ve been given.
DAY 4: Routine
For today’s prompt, pay attention to the routines you enjoy in your life. Be grateful for the little daily routines that keep you going. Little things can create big joy in the day-to-day.
DAY 5: Hope
Hope is essential for getting us through difficult times. Considering how hope has helped (or is helping) you through life’s challenges. Be grateful for the hope that inspires you.
DAY 6: Weather
What’s your favorite kind of weather? Today’s the day to think about what you love about that kind of weather. It’s also the day to do your best to enjoy the current weather, too!
DAY 7: Creativity
Today, celebrate your own creativity as well as the creativity of others. In what ways are you creative (and not just in an artistic sense)? Appreciate the life you’ve created for yourself.
DAY 8: Growth
Turn your gratitude toward growth today. Consider how much you’ve grown through since this time last year? Appreciate how far you’ve come and how much growth is possible in the future.
DAY 9: Friendship
With today’s prompt, celebrate the joy of friendship. Reflect on how your friends have improved your life, and tell your friends how much you love them today.
DAY 10: Nature
Use today’s prompt to notice all the incredible aspects of nature that you’re thankful for. Find and focus on your favorite elements of the natural world.
DAY 11: Health
Appreciate all of the ways your body is healthy, and allow yourself to feel how you feel about any parts that aren’t working as well. Be thankful for every healthy moment.
DAY 12: Work
Work isn’t always the first thing we’re thankful for, but today celebrate the tasks that give us purpose (and income). Appreciate the ways you make work work for you.
DAY 13: Kindness
Today’s World Kindness Day! Celebrate it by appreciating the kindness you’ve given and received. If possible, commit a random act of kindness today.
DAY 14: Change
Change can be both good and bad, but today think about the changes in your life that have led you to better things. Notice what wouldn’t be if you hadn’t embraced change.
DAY 15: Music
Music is a powerful force. Make time today to appreciate (and listen to!) the music you enjoy. Reflect on how lucky you are to experience these sounds and lyrics in your life.
DAY 16: Food
If you can, indulge in your favorite food today. As you take your meals today, consider how grateful you are to eat food that energizes and satisfies you.
DAY 17: Seasons
Changing seasons guide our lives. Use today to reflect on your favorite time of year and why you enjoy it so much, and try to find something to appreciate in seasons you don’t love as much.
DAY 18: Adventure
Today, appreciate all of the adventures you’ve had in your life, big and small. Consider what kinds of adventures you hope to have in the future (or even today!).
DAY 19: Love
Love comes in so many forms! Today, focus on the various types of love you experience in your life, and take some time to share love with others today.
Today, give gratitude for your favorite hobby. How do you spend your free time? What do you love most about your hobby? Be thankful for the time to do something just for fun.
DAY 22: Memories
Turn your focus to your favorite memories today. Appreciate how fortunate you were to have those experiences, and, if you can, try to make a new memory today.
DAY 23: Home
What do you love about your home? Today focus on the positive aspects of where you live, and remind yourself to be grateful for a roof over your head.
DAY 24: Beauty
Seek out beauty wherever you can find it today. Consider the most beautiful things you’ve ever seen and how lucky you were to see them. Point out beauty to others if you can!
DAY 25: Ideas
Today, consider how many ideas have had to come together to create the life you’re living. Reflect on big ideas — what you believe, value, etc. — and the small ideas, too.
DAY 26: Feelings
Emotions influence you every single day. Consider the many feelings you’ve experienced, and appreciate how lovely it is to feel a range of emotions.
Take notice of the people in your life (biological, chosen, or otherwise) that you call family. Today, celebrate the ways these people shape and improve your life.
DAY 29: Joy
Today, appreciate the moments of joy in your life. Even if you’re not feeling joyful now, recall all of the happiness you’ve had before. (And know you’ll have more in the future!)
DAY 30: Self-Love
For the final day of the gratitude challenge, focus on the ways you love and take care of yourself. Remind yourself how worthy you are of your own love, and do something kind for yourself today.
As a reminder, these prompts are just suggestions. Feel free to make up your own prompts or mix these up. If you’d like to share your gratitude, don’t forget to use the hashtag #Gratitude30 so we can see your posts. So excited to spend the month of November focusing on all the things we’re thankful for!
