“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.” – Francis Chan
Today, I want to talk to you about WHAT really matters to you.
If you are going to live the fullest expression of life possible, you need to become vividly aware of what has meaning to YOU – not your friends or family members. Because it will be different for everyone.
We do a lot of things throughout the year, day, minutes that don’t matter. They have no meaning when it comes to creating the life we truly want.
Like watching mindless television, or endlessly scrolling through facebook, looking at someone you knew in highschool to see how they are doing.
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
What matters most to me… is this 5 minute ritual that I start my day with.
You may have seen my 7 step morning ritual and if so, then you know meditation is an important part of my day.
Before you stop listening and think “I don’t have time to meditate” – I want to show you how easy it can be because the truth is, no matter how busy you are, you absolutely DO have the time. It’s up to you to make it a priority and I want to encourage you to do so.
First, I want you to start with a commitment of trying this out for a week – just 5 minutes a day. If you want to go longer, great!
Find a quiet place to sit with yourself. Maybe that is in nature… maybe it is in your car… I like to sit on a meditation pillow in my living room or somewhere outdoors in the San Diego sunshine. Wherever YOU feel comfortable, that’s where I want you to go.
Sit upright with your legs crossed in front of you if that feels good. Light some candles if you’d like. But no music. You want to eliminate any distractions. Set a timer so you can get used to the timeframe. Eventually, you may not want to use this at all.
Press start on your timer and begin…
Take 3 deep cleansing breaths – deep breath in through your nose and a strong open mouth exhale to release. Repeat this 2 more times.
Now close your eyes if you haven’t done so already… or opt for an awakened meditation, keeping your eyes open (this takes practice to avoid distractions, but I know you can do it!).
If your eyes are open, find an object to focus on. This will help you stay present.
As you breathe in, zoom in on that object and as you breathe out, allow your peripheral vision to expand.
If a mantra resonates with you, use that!
Mantras are great, especially as you get started with meditation. The easiest way to use mantras is to pick 2 words. Something you want more of in your life – and something you want to release
It could also just be a statement that resonates with you such as LET GO.
Your breath is your focus here,not your thoughts so keep this very simple so you don’t allow your mind to wander.
We’ll use LET GO here as an example.
With your lips sealed, take a deep inhale to the word LET…
Exhale deeply thru your nose the word GO.
If you feel like you need to open your mouth to release, go for it!
The goal is to repeat this affirmation as many times as you feel you need. For the purpose of this exercise, you’re aiming for 5 minutes.
NOW – if the thought of this stresses you out in itself, instead, try a guided meditation. There are a ton of FREE ones online. Check out MindfulMuscle.com for a good start. The chakra clearing is a great one to wake up or fall asleep to. It’s 20 minutes, but feels like 5 once you’re focused on your breath.
Guided meditations are a great way to ease into this practice.
Meditation can have powerful effects on the entire body – mental, physical and no doubt, spiritual.
With a regular practice, you can expect to experience some pretty cool things, such as:
1. Peace Of Mind
And more mental clarity. Leave the worries of your day behind you, even for 5 minutes. You will be amazed at how it can reinvigorate you and bring about positive thoughts.
2. Increase Grey Matter In Your Brain
A finding from a group of researchers at UCLA who used high-resolution magnetic resonance imaging (MRI) to scan the brains of people who meditate, found that this practice actually strengthens the brain.
In a study published in the journal NeuroImage, the researchers report that certain regions in the brains of long-term meditators were larger than in a similar control group.
Specifically, meditators showed significantly larger volumes of the hippocampus and areas within the orbitofrontal cortex, the thalamus and the inferior temporal gyrus — all regions known for regulating emotions.
It also lowers cortisol levels, which help to reduce not only stress, but inflammation too!
3. Strengthen Your Pineal Gland – The Center Of Intuition
Meditation helps to create more of an awareness and in doing so, you are able to tap into the deeper parts of yourself and your own KNOWING.
4. Improve Your Immunity
Research has confirmed the beneficial aspects of meditation. In addition to having better focus and control over emotions, many people who meditate regularly have reduced levels of stress and bolstered immune systems.
5. Alleviate Stress and Improve Your Mood
Just 5 minutes a day can shift your entire state of BEING. Don’t believe me? Give it a try and let me know how it goes.
6. Sleep Better
We all know how important this is. Realistically, too many people are not getting enough QUALITY sleep each night. Try meditating before bed to relax and release any stagnant thoughts. If your mind is still racing, keep a journal near your bed and after meditation, write out your thoughts to allow for a clean slate before your bed hits the pillow.
It’s estimated that roughly 14.5 minutes daily focused on mindset practices will help you to become a mental ninja – for most, that’s only 1% of your day!
When you exchange Mindlessness for MindFULness – the entire Universe conspires with and for you.
Mindset is so powerful. It can make you feel bad about yourself…
Or it can catapult you in the direction of your deepest desires and work in your favor to create an abundant and meaningful life.
I know because I’ve been in a dark place.
The way out was to recognize my OWN light… and I see this with people I have worked with as well as people in the Fitlife community all the time.
MEDITATION WAS A TOOL I USED TO CLIMB OUT OF THAT PLACE AND COME INTO THE BEAUTIFUL PLACE I AM NOW. I still use this today.
YOU are so powerful. Your existence is a gift and something to HONOR.
Don’t waste your time here, my friend.
I know that life can get busy – but taking time out to cultivate a MINDFUL life and a MINDFUL heart can radically shift your experience.
The next time that you feel lost or unsure about the course of your life, I want you to stop what you’re doing and BREATHE.
Envision the life you want to create. The more you do this, the clearer it will become in your mind and in your truth. Then let the rest go.
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The Fitlife Team and I would absolutely LOVE to help you on your journey.
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.
-Lynne, Longwood FL
I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!