#21 - Meditation as a Habit (Part 1)

Meditation is a powerful and somewhat misunderstood tool in improving our health and wellbeing. Perhaps the challenge with meditation is that the effect can only be felt after a longer practice period which can be months or years. The scientific evidence is however there. Meditation simply is a must tool for everyone interested in their health and wellbeing.

Join Aki Ranin and me in this very deep discussion. Part 1 of 2.

Getting started with breathing and meditation (05:00 to 16:00)

• The differences between breathing and meditation

• The role of thought leaders in meditation incl. Sam Harris

• Differences between meditation apps incl. Headspace and Waking Up

• Justifying the time investment each day

Building a meditation habit (17:00 to 36:00)

• The highly subjective nature of learning to meditate

• The role of guided meditation in the beginning to build key skills

• Gritting through the unavoidable slumps towards a sustained habit

• Relinquishing the search for peak experiences in meditation

• Learning to accept meditation and reality as it happens, not as you wish

• How to find the right teacher or content to guide you through the first 30 days

• The difference between using meditation apps and building your own practice

• Comparison between exercise and meditation as the magic pill

• The importance of subjective motivations and enjoyment in sustaining habits

• Stacking and layering habit cues to reinforce your habit

• The difference between seeking comfort and accepting discomfort

Benefits of Meditation: Scientific research (36:00 to 45:00)

• Mental performance to get an edge on the competition

• Stress relief by separating external stimulus from the internal reaction

• Longevity benefits through a lower stress response, hormones, and telomeres

• The difference between exercise and meditation in controlling stress

• Brain health and dose-dependent effect on brain waves and wiring

• Managing the emotional rollercoaster of life through decreasing dependence on dopamine hits

• Rewire your brain

• Read more on our blog post on Meditation incl. links to research studies

Benefits of Meditation: Subjective experience (45:00 to 51:00)

• The importance of short-term subjective benefits vs. scientific benefits

• Being comfortable with solitude and your own thoughts

• Relief from smartphone addiction and the lost art of doing nothing

• Read more on our blog post on subjective experiences and skills of meditation.

Awareness of body, emotions, and thoughts (51:00 to 58:00)

• Checking in with your body to be aware yet accept pains and aches

• Finding physical representations of negative emotions within your body

• The meditation skill of managing anxiety through acceptance

• Mental check-in to be aware and accepting of persistent thoughts

To be continued in part 2!

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