Did you know meditation can help strengthen your ability to bounce back from hardship? According to the National Library of Medicine (an authority in data science research and the most extensive biomedical library in the world), meditation can bolster your resilience. And let me tell you, you don’t have to go to an Ashram or travel to the Himalayas (although that would be kind of cool); you just need to follow this simple three-step strategy.
1. Articulate a Mantra
Get some type of positive affirmation going. Recite powerful statements reflecting how you want to feel or how you want to conduct yourself with others. Here are a few examples you can use to get started:
- I am awesome
- I make a difference
- I can contribute in a significant way today
- I believe in myself and my capabilities
- I am strong, confident, brave, etc.
You’d be surprised! Sometimes, a few simple mantras, repeated over and over, are enough to put you in a positive state and get you moving forward.
2. Do Breathwork
To break free from fear and alleviate anxiety, focus on your breathing: Control your breath. Inhale and exhale deeply. Breathe in through your nose and out through your mouth. This process synchronizes your mind and body, centering you in the present moment. Additional benefits of meditative breathwork include:
- Alleviates stress: Breathwork slams the brakes on stress and can alleviate potential health complications connected with chronic anxiety.
- Balances blood pressure: Deep abdominal breathing elicits your body’s relaxation response, reducing blood pressure in the process.
- Improves mindfulness: Breathwork helps you learn to become more aware of your passing thoughts. As a result, you can better control them instead of unconsciously letting them control you.
3. Use Visualization
Your mind is powerful; however, if you’re like most people, chances are you’re using it to your detriment instead of to your advantage. It’s not your fault—no one teaches us these things. What I do is rather than imagining failure, I start to imagine success. I visualize the situation I’m going into ending really well. Here are a few tips to help your visualization meditation practice:
- Find a silent room where you won’t be disturbed
- Sit down, get comfortable, and relax
- Use your imagination to see yourself as happy and content
- Add as much detail and vivid imagery as you can using your 5 senses
- Take time to practice; like anything else, visualization is a skill that can be learned through time and repetition
Next Step: Start Living Your Flourishing Life Today
Meditation is one of those simple practices that can truly help you flourish. And luckily, it doesn’t take a lot of time or effort. By following this 3-step formula, you will begin the process of improving your life and helping others improve their lives as well. At Certified Flourishing Coach, our empowering, people-first approach helps others flourish in every aspect of their personal and professional lives!
The best part? We bring together a tribe of like-minded people to help guide you through every step of your journey. So, if you’re ready, contact us today to experience a flourishing life.
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