You have heard it before that maintaining PMA (Positive Mental Attitude) daily is one of the critical factors to living a more meaningful and significant life.  But how can we truly stay up in a down world!  Every morning before I get out of bed, I start my day by practicing motivational mindfulness meditation.

Related Article: How a Motivational Attitude Breeds Success

In the spirit of full disclosure, this is not something that I developed or invented.  I read an interesting article in United Airlines Hemisphere’s magazine on ABC National News Anchor, Dan Harris, who experienced a full-blown anxiety attack “live” on air.

He was filling in on “Good Morning America,” anchoring the news updates each hour. He had done this job many times before, so he had no reason to foresee what would happen next. He was suddenly overtaken by a massive anxiety attack. His heart started racing uncontrollably, he broke out in a strong sweat and he felt like he was dying and that the world was ending.

What he discovered as a result of the anxiety attack has improved his life, because he found “Mindfulness Meditation to improve his life.  He was so much calmer and more motivated that he wrote a national bestseller, “10% Happier”.

Motivational Mindfulness Meditation is a tool for calming the voice in your head. You know the voices I’m talking about. It’s that incessant mental chatter that is constantly ruminating on about the past or projecting into the future and robs us from the joy of living in the eternal now, the present!

Some very successful people’s morning rituals include meditation including Tony Robbins, Oprah, Richard Branson & more. Here are some suggested steps to start you on your way to Motivational Mindfulness Meditation and more peace of mind!

5 Simple Steps To Meditate

1. Find your meditation spot

This should be a private spot free from external disturbances. You should feel safe, at peace and comfortable in it.  This area should be one where there is no distraction, a place where you can clear your thoughts. If you have a bedroom to yourself, it is probably the most appropriate inside your bedroom. After you pick the spot, clean the space around it. Remove any pieces of clutter lying around.

2. Sit in a comfortable position

There are different recommendations on sitting positions, like the lotus position, sitting on a cushion, or in that comfortable, safe and quiet place. I just meditate in a cross-legged position (on my bed) or sit on my chair. I look forward to it because it’s so comfortable and easy. You don’t have to specifically sit in a special way just to meditate. Find a position that’s most comfortable for you.

3. Clear your mind

Clear your mind. Loosen yourself up. Take a few deep, slow breaths.

4. Simply sit and observe

Then, just sit back and observe the inner dialogue playing in your mind. Let them float by. What are you thinking? What are you feeling? Just observe; don’t engage. Many people probably think that in meditation, they have to force themselves not to think and block out all their mental thoughts. It is really quite the opposite.

5. Ending Your Meditation

When you are done with your meditation, slowly ease into the physical state. Start off by being present of the physical reality around you. Next, be aware of your physical body. This can take 15~30 seconds, or however long you need to do this step. Then, very slowly, open your eyes. Get attuned to your surroundings. If you open your eyes immediately and try to resume your physical activities, it might be disjointing and jarring.

 

Instead of resuming your physical activities immediately, you might want to continue sitting in the meditative spot and reflect upon some of the thoughts, feelings or imagery that arose during your meditation. You may also want to just spend a few minutes expressing gratitude toward the things you enjoy in your life.

 

Related Article: 10 Zen Based Habits To Motivate You

 

Sources;

United Airlines Hemispheres Magazine

Dan Harris, ABC News

“10% Happier”, Dan Harris

Celes – The Power of Meditation in 5 Easy Steps