Your Brain’s Most Overlooked Workout

I continue to learn about the benefits of meditation. A few moments each day to sit and reflect and listen to our bodies and our minds to gain clarity and direction.

I’ll be honest. I’m terrible. I’m working to build a habit to include at least one minute of meditation every day. This week’s podcast will be on building habits, and I never mentioned my desire to add meditation into my daily routine.

My non-negotiables include walking the dogs, at least 30 minutes of exercise, weekly blogs, reaching out to ten people every week. But one minute of meditation? Sorry, no time for that! 

I always seem to find an excuse: too sleepy in the morning, can’t tune out the noise during the day, too tired right before bed.

But here’s the truth: science backs up the benefits of meditation. A minimal amount of research will show that neurologists, psychologists, the Mayo Clinic, the Cleveland Clinic, and other health professionals all agree that mindfulness reduces anxiety, improves emotional control, may help overcome addiction, can reduce blood pressure and chronic pain, improve sleep, and the list goes on.

Then why is it so hard?

Dr. Judson Brewer says that meditation is about changing our relationship to thoughts, not eliminating them or judging them. In fact, if your mind begins to wander during meditation, acknowledge the thought without judgment, and come back to the stillness.

It’s part of the practice.

So how do we make it easier? Start small. Start with one minute per day and continue to build up to ten minutes per day. Remember, you have 24 hours to find that ten minutes.

Pair it with something you already do. James Clear talks about “habit stacking” in his book Atomic Habits. I’ve decided that I will build in time between my morning dog walk and my workout. I will sit quietly in my home gym before I begin my workout.

And create accountability. This is where you – my readers – come in. If you’re a regular reader of my blog, please hold me accountable! Reach out and ask me how I’m doing with my meditation. I’m putting it out there right now: I will commit to daily meditations. I also promise to report back in a few months on how those meditations have helped. If you’re willing to help, send me a DM and I’ll share my progress.

I also want to share a great meditation I read this morning. I’ve often talked about box breathing to reduce anxiety: breathe in slowly for four counts, hold for four, out for four, hold for four. Repeat. Adding to that routine is breathing in the “yes.” Meaning, what are your hopes, dreams, and goals? Breathe those in as your yes. As you exhale, breathe out the doubts, fears, and maybes.

I realized recently that I achieved everything I set my mind to. If I didn’t achieve it, part of the failure was due to mindset. Breathing in the yes includes breathing in the emotions you already feel for the future you desire. Think about athletes who envision winning the gold medal or lifting the championship trophy weeks, months, or even years before it happens. You have that same power within you.

Then breathe out the negative emotions, the voice that says you can’t do it, you’re not good enough. That voice is a lie! You can get rid of it with meditation.

Dr. Gary Soffer from Yale Medicine says that if meditation were a pill, every doctor would prescribe it. I take numerous supplements every day to support my physical body. I’m excited to add meditation as a supplement for my brain—not as a chore but to build my brain power.

Your brain is the most powerful muscle in your body. If you train it, it will produce the results you so desperately desire.

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If you're interested in learning more about my coaching and training services or how I can help you turn your visions into business realities, email me at doris@dunnwise.com, reach out via DM or visit my website at www.dunnwise.com. And be sure to listen to the Leaderish Podcast for great insights on Leadership.