We’re so excited that you’re interested in starting or deepening your meditation practice. You’ve found the right spot and we can’t wait to support you on your journey!
Our intention is to make meditation easy and to provide you with simple and powerful tools to create profound change in your life with ease.
1. Don’t Go It Alone
Practice alongside experts by listening to guided meditations, such as our 30 Day Meditation audio series. You wouldn’t try to learn to do pilates or tennis on your own, you’d hire a trainer and go through the beginner exercises that they recommend. The same is true with meditation, it can be easier to start with guided meditations and therefore much more likely to become a daily habit!
We invite you to make a commitment to a daily meditation practice. We recommend committing to just 4 minutes a day for at least 10 days (but if you're an overachiever, try for 30!). Small steps lead to big change.
And remember, each day you follow through with your commitment, it increases confidence and makes it easier to continue. We recommend that you take this seriously and honor your commitment. If you get off track, rather than beating yourself up or stressing about trying to catch up, simply recommit and continue with the next day's meditation. Think of it like working out, if you missed running one day, you wouldn't run twice the next day.
A simple Commitment Statement can also help reinforce your new behavior. We encourage you to repeat this one to yourself each day before you meditate: I commit to 4 minutes or more a day to create success in an easier way.
3. Set An Intention
Once you’ve made this commitment it’s important to connect with your intention and bigger “why” since this will sustain your motivation during the MBA Meditation Challenge and beyond.
Take a moment to set an intention for yourself.
What would you like to receive in the next month? Clarity around your life or work? The ability to forgive someone who has hurt you? Being more mindful and proactive instead of reactive? Would you like to go from feeling stressed out and overwhelmed to feeling more relaxed and a greater sense of ease? Have a noticeable increase in your happiness? Think of what you would like, and set that intention now.
4. Create a Sticky Habit
Bad habits are VERY hard to break, so take the easier route and REPLACE one habit with a new one. This is so much easier.
Do you often check your phone first thing in the morning? We recommend moving the phone out of your room and instead replacing that spot on your bedside table with a glass of water that you drink each morning after you meditate. This visual cue can be really helpful in reminding you each morning of your commitment to meditate.
This is a great morning ritual to set yourself up for success the rest of the day. When you meditate before checking your emails or doing anything else, you will start your day by taking care of YOUR needs rather than reacting to everyone else’s demands. This is a subtle yet powerful shift.
Set aside five minutes each day to do this practice, we recommend doing it first thing in the morning right after you wake up.
5. Leverage Community Support
Invite a friend to be your accountability partner. Ask someone to check in with you every day or at least twice a week to see how it’s going. You will be more likely to stay on track with peer support. And you can also take advantage of the strong MBA community to support you through your MBA Meditation Challenge.
Talk to your partner about what might get in the way of you honoring your commitment and then actually write down the ways that you’ll deal with the top 5 distractions that will keep you from following through (staying up too late? checking Facebook? getting distracted in morning emails? Think through what will get in your way and write down what you’ll do to counteract these distractions.
6. Practice Self-Compassion
There is no ‘“Right” way to meditate. Be gentle with yourself. Appreciate yourself for making this commitment. Give yourself a big pat on the back right now just for showing up. When you notice yourself thinking “This is hard” or “I’m not doing this right”, see if you can be kind to yourself instead saying “well, I’m learning something new and I’m doing the best I can.”
Investing in yourself is the most important thing you can do, and you WILL see positive results because of this...be patient and honor your process.
7. Location & Posture
Create a sacred place where you will meditate each day. This could be a cozy corner in your bedroom with a candle lit, or perhaps you do it on the same bench outside during your lunch break at work each afternoon. This place doesn’t need to be perfect or silent, but it needs to be a place where you feel comfortable with your eyes closed and won’t get interrupted.
Feel free to experiment with different postures and locations until you find one that works for you. Sitting in a chair or on the floor or even lying down works so long as you won’t fall asleep!
8. Mind Wandering
During your practice it is completely normal for your mind to wander - so do not worry if this happens. If you have a hard time sitting still, this is also normal. The act of noticing that meditation is not easy is, in fact, an act of mindfulness.
There is no such thing as a bad meditator so be kind and gentle to yourself when your mind slips on to another topic and just say to yourself “oops my mind has wandered and now I’ll focus it back.” There’s no need to be judgmental or harsh towards yourself. The mind was meant to wander, so it’s completely normal for it to do so during these meditation practices especially as you begin your practice.
Please do not multi-task while listening to these meditations. You will not receive the full benefit of the practice. You will be using your phone to link to the audios, and while it may be tempting, we recommend you do not check other email first thing in the morning and instead go straight to the meditation link. It will be easier for you to get into the quiet space of meditation if you do not check email or anything else first.
10. Share Your Experience
You deepen your experience and understanding by sharing your experience with others. We’ll be meditating alongside you and can’t wait to hear from you in the comments! We’ll be responding personally to your comments and questions about your experience so jump right in and let us know how you’re doing. We can’t wait to hear from you! It’s amazing how many people have the same insights, struggles and experiences and benefit greatly from the community conversation - so if you have a question, don’t hesitate to ask, no doubt others are thinking the same thing!
Quick & Important Bonus Tip: Have Fun!
If you’re not having fun, it means you’re “trying” too hard. Relax, laugh at yourself, and see if you can make it enjoyable.