1: Tynan thought mindfulness and meditation were “too wishy-washy and time consuming,” he writes in Superhuman by Habit: A Guide to Becoming the Best Possible Version of Yourself, One Tiny human at a Time.
When he tried meditating, he found it hard to keep his attention on his breath. His mind kept wandering, which left him frustrated and ready to give up.
But then he discovered something that completely changed how he saw meditation.
“If meditation were easy, it would not be as beneficial,” he writes. “Being really bad at it was a good thing. . .
“For one, it meant that I needed it, because I was unable to silence my mind,” Tynan notes.
“And second it meant that I was actually able to practice focusing my mind.”
In other words, having your mind wander isn’t evidence that you’re failing. Instead, practicing bringing your attention back to your breath is the actual goal.
2: Tynan suggests focusing on the process itself. Simply sit with your eyes closed for five minutes in a quiet space. Do your best to focus on your breath.
“For the first minute or two,” he writes, “it can help to subvocalize, ‘breathe in…. breathe out… breathe in… breathe out…'”
Your mind will inevitably wander. The practice is noticing when it does and returning your attention to your breath.
“When you notice that your mind starts thinking about something else, refocus on your breath,” Tynan suggests.
“Your overriding goal is just to sit there for five minutes.
“Any time you do that, you have successfully meditated.”
Starting out, five minutes is a good target. “If you enjoy meditating,” he writes, “you can do it for longer, and if you absolutely hate it, you can start with less time and build up.”
How long does it take to experience benefits from mindfulness?
“If you meditate for five minutes a day, you will notice results within two months,” Tynan observes. “That’s the claim [Kelly McGonigal‘s] Willpower Instinct book made, and it mirrored my experience.”
3: Getting better at getting better is what RiseWithDrew is all about. Monday through Thursday, we explore ideas from authors, thought leaders, and exemplary organizations.
At the end of each week, we’re exploring Tynan’s book Superhuman by Habit about how to install specific, positive habits into our lives.
So what are the benefits of a mindfulness practice?
For Tynan, the biggest payoff is better impulse control. “Friends who also meditate report similar significant increases,” he says.
“It creates a space in between feeling an impulse and acting on it,” he says. “This sounds vague, but once you experience it, you will know exactly what I mean.
“Before, I could be working, and without a single conscious thought, I’d be browsing Facebook, thinking about how I should get back to work.
“Now I catch myself every time and I consciously think, ‘Oh, I’m getting distracted and I’m about to click over to Facebook.'”
Does that mean he never gives in and starts browsing?
No, “but I always notice the impulse, and often counteract it,” Tynan shares.
“Having this ability has helped me become more aware of triggers for distraction and has helped me stop being such a slave to subconscious impulses.”
That’s the difference: The impulse is still there. But now there’s a moment in which he gets to choose what to do about it.
Meditation also helps you stay calm in frustrating situations, like waiting in line or dealing with paperwork.
Another big benefit is that it can boost your willpower. According to The Willpower Instinct, both meditation and daily exercise are great ways to build this strength.
For Tynan, mindfulness is now a positive habit in his life. The practice he once dismissed as “too wishy-washy and time consuming” became a regular part of his life.
“I gave it a shot,” he says, “and haven’t looked back since.”
More next week!
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Reflection: Have you ever tried meditation and assumed you were bad at it because your mind kept wandering?
Action: Sit quietly for five minutes today and focus on your breath. Each time your mind wanders, simply notice it and bring your attention back. That’s not failing at meditation. That’s practicing it.
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