The Written Word: a Path to Self-Discovery?

In 2009, researchers asked 49 college students to take two minutes on two consecutive days to write about something they found to be emotionally significant. After completing the writing (four minutes in total), participants registered immediate improvements in mood and performed better on standardized measures of physiological well-being. The study concluded that merely “broaching the topic on one day and briefly exploring it the next” is enough to put things in perspective.

This study, combined with others, is a strong argument for journaling. Writing things down helps free your mind, organize your thoughts, process emotions and access a world of possibility.

businesswoman with a note-book
While journaling, you’re not trying to communicate with somebody else. Instead, the goal is to let your thoughts flow, without judgment, to see what comes up. To do this, all you need is a few minutes and, perhaps, some prompts. To get started, create a few open-ended phrases to get the pen moving. Here are a few examples:

• I am aware that…
• What motivates me is…
• I am inspired by…
• Today, I aspire to….
• What hurts me is…
• I wish…
• Others are…
• Love is…

Then give yourself a certain amount […]

Simple Gratitude

November brings a holiday in the United States to give thanks, but the act of being grateful deserves more attention than only one day of the year. Even during difficult times, most of us still have something or someone in our lives to appreciate. It’s easy to underestimate gratitude, but research shows that people who exercise gratitude are more likely to be productive, optimistic, generous and compassionate.

Some of the most compelling science to show the benefits of gratitude has explored its expression in a variety of ways: asking participants to think about a living person for whom they are grateful, to write and deliver a letter to someone for whom they are grateful or to keep a gratitude journal. In all of these studies, participants demonstrated increased happiness over time.

Like gratitude, it’s also easy to underestimate the power of intention. Without intent, we couldn’t scratch our noses, get out of bed, or call a friend. What we manifest begins with intention, so cultivating gratitude through meditation can be especially rewarding.

How do you combine the two?

Initiating meditation by setting an intention of gratitude, such as “I intend to practice gratitude for …” or “My intention is to appreciate …”, is a good place […]

Replacing Self-Criticism with Compassion Through Metta Meditation

Everyone has an inner critic. The voice inside that says “you can’t do it” or “you’re not good enough.” For some, this voice is a whisper – just a nagging doubt in the back of the mind. For others, it’s stronger. It’s a constant voice that hurts confidence and eats at self-worth.

What’s your relationship like with your inner voice? Are you happy with it? Like any other relationship, this relationship can also be changed. Instead of tearing you down, this voice can help build you up. It can help you build your confidence, boost your self-worth and increase your overall happiness.

So, how can you transform your inner critic into your inner champion? Through metta meditation.

What Is Metta Meditation?

Metta meditation is “kindness meditation.” It’s any kind of meditation that encourages and develops compassion.

Most traditional types of metta meditation focus on developing compassion towards others. However, this same meditation can actually be turned inward – and be directed at your own inner voice.

Here’s the meditation. For self-critical people, it’s often easier to start by loving others rather than themselves – so that’s where this meditation starts.

  • Start by doing one to two minutes of breathing meditation. Let yourself settle into the present moment.
  • Now, […]

5 Tips for a Deeper Meditation Practice

Want to dive deeper into your meditation practice? In this blog post, we’ll talk about five different ways to take your meditation practice deeper and further.

Training and Developing Your Compassion

Compassion is a trait that can be developed if you put your mind to it.

What is Resistance (in Meditation?)

In the mindfulness community, the term “resistance” is commonly used word. But what does this term really mean?

How to Mindfully Navigate Disagreements and Arguments

A good disagreement can actually help move the organization forward, while bringing everyone involved closer together.

What to Focus on During Meditation: 20 Ideas

What you focus on can make a big difference on your meditation experience. So why not experiment with what you focus on?

How to Use Meditation to Improve Your Public Speaking

Meditation can help you develop key qualities of great public speakers.

Finding the Right Meditation Style for You

With so many meditation styles to choose from, how do you choose the right one for you?