An update on Meditation practice

A compilation of my meditation practice back in 2017

When I first started this blog, I wanted to document all things personal development related, at the time, I was in a transition of building new habits, I was inspired after reading the book Digital Minimalism by Dr. Cal Newport, and James Clear’s Atomic Habits.

There were a couple of habits that I wanted to work on, social media addiction is one thing (there will be another update soon), but I want to write about meditation, for I find that it is the backbone of how we can be more aware of our behaviours, thus bettering ourselves in all aspects of our lives.

I am not a stranger to meditation. Back in 2017, I’ve hired an online coach Olivier Goetgeluck. He has prescribed daily meditation practice as part of the training program for me. I believe the Universe knew what I needed then, that’s why I was connected to Olivier. At the time, I had no problem adhering to all the physical training he has prescribed for me, but I struggled with the meditation practice.

I remember how anxious I felt each time I had to start meditating, thoughts were constantly running through my head, it felt as if I was having an anxiety attack, I remember I could barely sit for 3 minutes in the first 1-2 weeks.

I’ve made great progress overtime, I’d meditate for 20-30 minutes atleast 3/4 times a week, sometimes I even took my practice outdoor. I felt so proud of myself, it was even more satisfying that any fitness achievement.

After 6 months with Olivier, I eventually moved back into powerlifting/physique training, I tried to keep up with the practice, but I relapsed. I was doing it very sparingly, until I stopped doing it completely.

Fast forward to March this year, after reading Atomic Habits, meditation was the first habit that I wanted to cement. There are so many helpful tips from the book, but the three main points that has helped me the most was :

Master the art of showing up

Repetitions

Habits Tracking

To summarize the three points as listed above : I only have to show up, duration didn’t matter as much, with that, I’ve gained enough repetitions, which then help the habit stick. I’ve also used bullet journaling to help me stay accountable.

Referring to my blog posts on meditation, I’ve started back in early April, I’ve probably only missed 3-5 days since then. I prefer to do it first thing in the morning, before I even brush my teeth, for 20-30 minutes a day. On days that I have to go out early for work, I simply move it to the end of the day.

It is the single, most powerful tool you can use anywhere, anytime to improve your mental well being, better than any supplementation or medication intervention.

What are the benefits ? I didn’t really care about all the scientific research on meditation, although they may help further convince you to start. What I’ve noticed with myself is that, I am much more aware of my behaviour. Take driving for example, I used to be very hot headed on the road, other drivers used to piss me off easily, not anymore. I use to look for distraction (browsing on the phone…horrible, I know) with every brief stop in between traffic lights, I’ve stopped doing that either…there are many many other examples, but you get the idea.

That doesn’t mean I don’t get frustrated and angry. I do, more often than I like. It’s definitely much more easier for me to catch myself thinking certain thoughts, if I feel angry, I would be giving myself a pep talk, :”Why are you angry? It’s not going to help the situation.” By then, I would have already calm down. This has been incredible in terms of managing my emotional intelligence…thou I have to admit, I am forever a work in progress.

That’s the whole point, when we aim to become a better human being, there is no final destination, it’s a constant work in progress.

I will be going for a meditation retreat, probably not as hardcore as 10 days silent retreat, (I just can’t do that to Anya) but a weekend away just to learn to skill would be very beneficial for me. I feel I am finally ready.

And I hope I’ve convinced you to start.

 

 

Week 2 : Coffee abstinence, Deep work, time blocking method

I still can’t believe years of coffee addiction is eradicated as easily as sweeping the dust off the floor. Another week flew by without coffee, and I have never felt better.

I still need abit more time to see how my sleep pattern progress, the noticeable difference for me currently, is my energy level, as mentioned previously, I no longer experience the highs and lows, my energy level feel more stable throughout the whole day.

As with all other habits I’m trying to build, the biggest takeaway for me is to just grind through the beginning, cup by cup, day by day, use substitute if you need (for me, it would be low caffeine tea/cocoa drink), eventually the habit will stick.

IMG_1307

IMG_1306

Time Blocking Method

I’ve had a pretty hectic week, Anya’s holiday threw me off my routine, and I thrive on routines. I had to learn how to adapt to not let it stress me out too much. I am also experimenting with Dr. Cal Newport’s “Time Blocking” method, where you schedule your day hour by hour, and I must say, I am enlightened how it has helped me to feel more centred, especially with my “deep work” time.

Everybody have different obligations to full fill everyday, and we each have our own preferred schedule. We can apply the concept to tailor to our own needs.

I want to share the example of my typical day.

If I am not out on the field on an assignment (which takes either half or whole day depending on the nature of the job), most days, my schedule is flexible, depending on how I arrange it. It’s hard not to feel overwhelmed when you are a freelance worker like I am, as I don’t really have a rigid “9-5” working hour.

First, I decided to simplify my life into few sections :

 

 

Daily Tasks (this includes Anya, food preparation, eating, daily rituals such as meditation or walks etc)

Digital Tasks (emails, watapps, social media management, so on and so forth)

Deep work (I reserve this time exclusively to work on my personal project, which I will share in future)

Work (photo processing, client’s follow up, etc)

Family time

Reading. I have also included reading into my daily routine, and I even separated them into two categories : Leisure reading vs non leisure reading)

From 5pm onwards my routines is more clustered, but atleast I’ve planned out the bulk of my day.

I usually draft out my day the night before, or the morning itself. I do not do this everyday, especially over the holidays, and like today, where we spent the entire day just doing family stuffs.

Digital Tasks

There are certain things that I am not rigid, esp with watsapp messages. Sometimes I do reply messages, even thou I schedule my “Digital tasks” in the afternoon, before I start my work.

It’s still a struggle for me currently, separating my life away from “digital tasks” instead of letting it grapple with my attention throughout the day intermittently. I will elaborate more on my experience with social media addiction soon. (yes watsapp is a social media tool, alot of Asians don’t realize that, esp Malaysians)

I realize I don’t need to be 100% all the time, things comes up and schedule does changes, but atleast this gives me a sense of how I can spend my day more efficiently.

PS : After Digital Minimalism I went on to read Deep Work by Dr.Cal Newport. I highly recommend you to read both books, I am particularly grateful for all the practical tips that I can immediately apply to my life, and they have already improved the quality of my life tremendously. 

 

Atomic Habits : Meditation

These days, I really look forward to sitting down and writing on this blog, although I think I lack focus and my blog posts feels rather scattered, but these words, they represent a fragment of my present thoughts.

IMG_1190

Instead of a “tick”, I now use a rating system for my habits bullet journaling.

Progress on meditation 

I have moved up to tracking the quality of certain habits I’m trying to cultivate (such as meditation and reading), instead of just tracking the days I do them because I have been very consistent with them. Just weeks ago, I was struggling with sitting still for 5 minutes, these days, I start everyday with a 20 mins meditation and on days I feel agitated and flustered, I’d often end my day with a short 5-10 minutes meditation as well, even thou I am often interrupted by my lovely toddler Anya.

It feels rather vague, tracking quality instead of quantity with meditation, however, after weeks of experimenting with it, I am confident to say I can now distinguish between a poor session vs a good one. Some days I am simply “not there”, despite forcing myself to sit longer, while some sessions feels short but I am more present and focused.

The benefits I have noticed definitely motivate me to keep the ritual going : less anxiety, better concentration, better anger management, (if you have a toddler like mine, you’d understand) I just feel more level-headed.

Meditations comes in many forms, I particularly enjoy meditating in the car (eyes open, transfixed at one point, in between traffic light). I began enjoying walking and driving without any music or podcasts, I have gotten used to letting my mind wonder (content with being bored) instead of reaching for distraction every minute of the day. Each night, we’d sit in the park and watch Anya play, and we enjoy a brief conversations about our day without the distraction of devices.

I stop thinking about wanting to “fix” myself. I am a constant work in progress, but I am not broken in anyway.

“I like to think the best of me, is still hiding up my sleeves” John Mayer