Focus on Framing, Sit and Think, Look to the Bears
Hi Folks! Connor and Nick here from Healthy Living With Nick and Connor. Thanks again for being on our email list, it means a lot, and we are excited to share our weekly email with you. We hope you enjoy it! Here is what we hope you take away from this one:
To ensure you are getting a jumpstart out of the gate on goals and projects, spend a little time on first getting the framing right
Call it whatever you want, meditation, mindfulness, sitting quietly by yourself and thinking; it is a critical part of wellbeing.
Make sure you are sleeping well. If you are a poor sleeper, arguably nothing will be more important than working on getting it straightened out. Learn to sleep like a bear.
Starter Mindset Tip: Focus on Framing
It’s hard to say it as well as Albert Einstein, who said, “if I had an hour to solve a problem and my life depended on it I would spend the first 55 minutes determining the proper question to ask”. The way we frame a problem or challenge in our mind determines the outcome almost before we begin. Before diving into a challenge or committing to a new habit, it’s crucial to take the time to frame it properly. The way we think of any task, shapes our approach and ultimately determines our success. A well-framed mindset can turn setbacks into lessons, and effort into growth. By taking the time to set the right perspective from the start, we align our actions with purpose, making the journey not only more effective but also more sustainable.
Health Recipe: Sit and Think
Timing: Daily
Level of Difficulty: Challenging
Serving Size: Small- Medium
Spiciness: Intermittent zings
INGREDIENTS
You and a quiet place
REASONING AND BENEFITS
Developing a routine of sitting with our thoughts in a quiet place can help break through many walls in our minds, and improve awareness which will help in all areas of life. As far back as humanity goes, there has always been some sort of mindfulness practice. They stand the test of time for good reason. Mindfulness meditation cultivates present-moment awareness, reducing stress and enhancing mental clarity. By observing thoughts without judgment we foster emotional resilience and improved focus, and can help get to the core of what may be bothering us. Regular practice strengthens the mind’s ability to remain calm under pressure, promoting overall well-being.
INSTRUCTIONS
Start with setting up a time and quiet space for this activity. Mornings are ideal.
Close or soften your eyes. Start by focusing on your breathing as a place to begin.
Choose the meditation style that suits you; mindfulness meditation where you simply observe your thoughts without judgement, guided meditation where you use audio to guide you through a practice, mantra meditation where you repeat certain words or phrases, body scan meditation where you bring awareness to different parts of your body, or one of many others. You don’t need to know anything about these styles to begin, but can grow into them.
Start with 5 minutes.
Start to become aware of what thoughts come and go, and instead of fighting them acknowledge them and return to your practice. Some thoughts are worth sitting with and allowing yourself to sort out why they continue to pop up.
Bring the practice to a close and try to keep up awareness of your thoughts throughout the day.
PRO TIP: Don’t stress about keeping your mind “blank” meditation is about presence, not perfection.
* Close your meditation practice with a small intention for the rest of your day such as patience, or awareness.
**This practice, like anything, gets easier with time. The ultimate goal of meditation is to become more aware of your own brain and its coming and goings.
*** Try to track your meditation habit and see if you become more present and more relaxed.
Dessert Quote:
“The single most important thing for optimizing brain function is sleep” – Andrew Huberman
