Top tips for staying cool, calm & collected during the Christmas Chaos
With the silly season upon us, I thought I’d take some time to share with you some of my top tips to help you stay cool, calm and collected over the Christmas break…
GIVE YOURSELF A PRESENT
When we think of Christmas, most of us instantly think of spending time with and giving all our loved ones presents. Which is certainly lovely and needed but there’s one very special person we often forget to spend time with and give a present to… ourselves. The one person who probably needs it the most. So my first tip is to make sure you carve out some time for yourself this Christmas. Treat yourself to a massage or time at the day spa. A little solitude can do so much for the soul.
GET CREATIVE
Doing something creative is a wonderful way of bringing yourself into the present moment and when we are absorbed in the here and now, we naturally feel calm and composed. The reason being is because our minds are connected to the task at hand and not wandering around with our thoughts. Some ideas over this Christmas could be to bust out some paints or colouring pencils and have some fun, take a cooking or pottery class, write a song or start a veggie patch.
HACK YOUR MOOD
Sitting in traffic for hours, waiting for a table to become available at a busy restaurant, kids, nieces & nephews doing loops around you… sound familiar? No doubt there’s going to be moments over the coming weeks that are going to be a little frustrating/stressful. But rather than letting these moments get to you, try and flip them around into a positive. For example, take advantage of the extra time spent in traffic catching up on your favourite podcasts. Do a mindfulness exercise while waiting for a table and why not jump in and join whatever game the kids are playing. Sometimes, what starts off as something annoying can actually turn into something that is fun and enjoyable.
GIVE MEDITATION A GO
Of course I was going to recommend this. We all know that meditation can help keep us calm & relaxed but if this is the case, why don’t more of us do it? Or at least stick with it? The big reason is that most of us see meditation as a prescription, not as a pleasure. Therefore, we only really use it when we feel we need it. But meditation is so much more than just something we can turn to when things are stressful. I like to see meditation as my favourite meal. Something I look forward to. Can’t wait to do. Just for the simple fact that it makes me feel good.
Approaching meditation in this manner will not only help you enjoy it more but will actually make it more effective too.
I hope you’ve found these tips interesting and they help you have an even more enjoyable Christmas this year.
Keep an eye on your inbox in the new year too as we have some very exciting news coming soon!!
Big love! 💛
Luke
soulalive.com.au
Top Tips to get the most out of Soul Alive.
Congratulations! Your booking has now been secured 💛
IMPORTANT! You will receive a welcome email with the following link to gain access to the Soul Alive Members Only Insta account (this is where the class will be delivered). However, we have provided it here too for your ease to request access.
https://instagram.com/soulalive_au
Depending on when you booked, you will be given access up to 24hrs before the class start time.
We’ve also put together the following tips to get ready for the session.
We look forward to getting zen with you soon!
💛 Luke and the Soul Alive Team
Tip 1 - Your Meditation position
You’ve probably seen those iStock pics of people sitting cross-legged on top of a mountain and thought that’s how you meditate right? Don’t worry. I thought that too when starting out.
The position you choose to meditate in really depends on how you’re feeling going into the meditation. I would recommend grabbing a normal chair. One that has back support and is comfortable but not too comfortable as you might fall asleep. Activate your core (pull your belly button into your spine), plant your feet flat on the ground and relax everything else. Pay particular attention to relaxing your shoulders. Steady your breath and let go.
Tip 2 - Your mind is going to wander and that’s a good thing
One of the most common reasons why I hear people not sticking with meditation is that they feel like they are doing in wrong. In other words, when they can’t keep their focus on whatever the meditative practice is directing them to focus on e.g. a mantra, their breath etc, they get frustrated and then that thought begins to snowball into a greater sense of frustration and even annoyance.
Here’s the thing though, that point where you actually catch yourself wandering off is an essential part of meditation. It’s like your mind doing a bicep curl. It’s you becoming more self-aware and is something to be celebrated, not criticised. So when this happens, and it will, just smile, congratulate yourself and gently direct your focus back to whatever the meditation practice is asking of you (your breath, mantra etc). Meditation is the act of doing this over and over again with each ‘catch’ strengthening your mind and opening your spirit a little more and more.
Tip 3 - Progress will come with Discipline & Depth
A common occurrence after you’ve been meditating for a while is you’ll experience small moments of bliss and peace. Although these moments are wonderful they also carry a small trick with them. The desire to want more. Because these moments feel good you’ll naturally want to experience more of them. The next time you head into a meditation session you will either expect these feelings or strive for them to happen. Both efforts will lead to either disappointment or frustration. Which will then have you questioning the process itself or wanting to try a different type of meditation.
This is the exact reason why Soul Alive sessions follow a repetitive process. Although they may vary in the wording and length of sections, the process will stay the same to avoid the temptation of succumbing to our ego’s wants and desires.
I know this sounds simple but it is more difficult to actually do than learn a whole new skill and that is to consistently Show-Up when a session is about to start and then let go of whatever you are wanting the session to do for you. Say to yourself something along the lines of ‘I’m here and ready to let go. Everything is as it should be. It is what it is.’ That’s it.
I’m even resistant to suggest the following because any expectation has an equal opportunity for disappointment. So after I suggest this, forget about it haha.
Other than consistency, progression with meditation will come with the depth of it. How do you go deeper? By simply becoming more curious whilst meditating. Letting go a little further. Dance with your point of focus with no expectation, just effortless curiosity and see what happens.
Tip 4 - Simply enjoy yourself
When I started out meditating I treated it like any other new project or skill. I set out determined to learn and master it, with the aim of it ‘curing’ certain problems I was experiencing and improving other areas I wanted improvement in.
What I soon found out though was that this approach was, in fact, holding meditation back from doing its magic. You see, any ‘want’ or ‘desire’ is attached to the ‘self’ e.g. ‘I want meditation to help me relax.’ and meditation works best when we surrender the self (our wants) and simply accept the moment (the everything in and around us).
So my final tip is also the simplest. Enjoy yourself. Let go of the reasons why you wanted to meditate and just enjoy the process. Go into it expecting nothing and I’m confident you’ll come out of it with more than you can imagine.
Soul Alive's Beginners Guide to Meditation
Well done! Whatever reason has brought you here, you found it in yourself to take that step to do something about it. That really is the hardest part.
I have put together the following steps to help anyone wanting to bring meditation into their lives and experience the wonderful benefits of it.
These steps are very practical and address the most common challenges one faces when starting out with meditation. In saying that though step one seems almost counterintuitive, but I’m confident it’s an important one to try and embrace…
1. LET GO OF THE REASON WHY YOU CAME HERE
When I started out meditating I treated it like any other new project or skill. I set out determined to learn and master it, with the aim of it ‘curing’ certain problems I was experiencing and improving other areas I wanted improvement in.
What I soon found out though was that this approach was, in fact, holding meditation back from doing it’s magic. You see, any ‘want’ or ‘desire’ is attached to the ‘self’ e.g. ‘I want meditation to help me relax.’ and meditation works best when we surrender the self (our wants) and simply accept the moment (the everything in and around us).
So my first piece of advice/step for those starting out or wanting to try meditation is to simply let go of the reasons why you want to meditate and just enjoy the process. Go into it expecting nothing and I’m confident you’ll come out of it with more than you can imagine.
2. FINDING A QUIET PLACE WILL HELP. BUT IS NOT ESSENTIAL.
You can find calmness and connection in any environment. There is beauty in everything that is happening in the present moment. Yes, there’s even peace focusing on the different sounds and happenings of a construction site.
However, when starting out, I would recommend trying to find a quiet as possible place to meditate. Investing in a pair of noise-canceling headphones can help too.
If you have time, there’s nothing better than a quiet spot nature. But if you can’t find such a place, grab those headphones, head to Spotify and search for some meditative music that you like.
3. YOU DO NOT NEED TO SIT LIKE A TIED UP PRETZEL
I’m assuming you’ve seen those istock pics of people sitting crosslegged on top of a mountain and thought that’s how you meditate right? Don’t worry. I thought that too when starting out.
The most important thing to keep in mind when it comes to your meditation position is to just simply be comfortable. You could be lying down or just sitting in a chair. You don’t have to be completely still too. You can stretch and adjust your position to be more comfortable whilst meditating. Particularly when first learning to meditate, just relax, get comfy and enjoy the ride.
4. YOUR MIND IS GOING TO WANDER AND THAT’S A GOOD THING.
One of the most common reasons why I hear people not sticking with meditation is that they feel like they are doing in wrong. In other words, when they can’t keep their focus on whatever the meditative practice is directing them to focus on e.g. a mantra, their breath etc, they get frustrated and then that thought begins to snowball into a greater sense of frustration and even annoyance.
Here’s the thing though, that point where you actually catch yourself wandering off is an essential part of meditation. It’s like your mind doing a bicep curl. It’s you becoming more self-aware and is something to be celebrated, not criticised. So when this happens, and it will, just smile, congratulate yourself and gently direct your focus back to whatever the meditation practice is asking of you (your breath, mantra etc). Meditation is the act of doing this over and over again with each ‘catch’ strengthening your mind and opening your spirit a little more and more.
Ready to give this meditation thing a go?
Download the app below to start with your free week.
Big love 💛
Luke
5 Step Guide + 15min Meditation to Reduce Anxiety
You would think that with all the advancements we’ve made in technology, agriculture, living standards, security, etc it would have made us feel more at ease and content. However, throughout the history of the human race there has been no measurable improvement in our average level of happiness. In fact, levels of depression, anxiety and stress have never been higher! To me this is baffling! We’re an incredibly smart species, yet we still haven’t been able to figure out collectively how to be happy.
This guide lays out specific steps that can be followed in order when you are either feeling anxious or stressed.
Step 1: Three Deep Breaths
We forget the importance of breath. It is the most important element to human life. Period. We can live without food for a few weeks. Without water for a few days. Air? About 15 minutes or so. Yet we take it so for granted. That’s why when ever we’re feeling out of sync with life, e.g. stressed or anxious our breath becomes shallower. So the first and most important step to take when you’re feeling anxious is to stop, and breath.
Three long deliberate breaths is all is takes to settle the nervous system and bring yourself back into balance.
Close your eyes. Breath in as deep as you can through the nose for the count of eight. Hold the breath for another count of eight and then release the breath out through the mouth for a final count of eight. Repeat this three times.
Total time requirement = 3 Minutes
Step 2: One thing you’re grateful for
Once feeling a little settled go straight into thinking (or even better, writing down) one thing your grateful for. The more simple and basic, the better. What this does is it pulls the brain out of worry & anxiety and forces it to think of something that is good and present, right here, right now. Think about the fact that you have supportive, great friends around you, a loving family, maybe the fact that you have the ability to find any answer you wish at you fingertips. These are all blessings and a reminder to yourself that there is always something to be grateful for.
Total time requirement = 2 minutes
Step 3: Fifteen minute walk or jog in nature
Just like thinking of one thing you’re grateful for pulls your mind out of an anxious state. Removing yourself physical from the environment you’re feeling anxious in, increases the probability of sustaining a calmer state. The ideal place I would recommend you take yourself is into a nature setting for 15 minutes. The local park or beach are perfect! Once you’re there, simply walk around and take in everything that is around you. Be curious about everything around you. Examine the different shades of bark the trees. How the clouds are moving above you. Lay in the grass and take a follow the life of an ant for a couple of minutes. Just simply observe and take it all in.
Total time requirement = 15 minutes
Step 4: One Check-In Msg to a friend
On your way back from the park or beach to home or work, write a message to one of your close friends and family members. Simply say that you were thinking about them and ask them how they’re going? When we put the focus on someone else this takes us out of thinking about our own worries and stress.
Total time requirement = 3 Minutes
Step 5: Fifteen minutes of meditation
Surprise. Surprise. I’m sure you knew this was coming. However, I often don’t recommend meditation as the first thing people should when they are feeling quite anxious. Reason being is that there needs to be a release of the anxious energy first, which the above four steps will do. Once this tension in the body has subdued, meditation is a wonderful exercise to sustain a calmer state and decrease the length in time before feeling anxious again.
The following meditation has been specifically created to be used at this stage and can be used daily if need be to develop a calmer presence.
Total time requirement = 15 Minutes
TOTAL TIME REQUIREMENT TO COMPLETE ALL STEPS
= 38 MINUTES
Please try these steps next time you’re feeling a bit anxious. Only 38 Minutes could be difference between a life you enjoy living and one that is a struggle.
Much love, Luke xx
15 Minute Guided Meditation for overcoming anxiety
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We’ve helped hundreds of people reduce their stress & anxiety and begin to live a more balanced and fulfilled life.
3 Quick Tips to Help with Anxiety
You’d think that with how smart the human species has become, the advancements we’ve made in medicine, technology and science, we would have figured out how to deal with such a destructive emotion, right? Yet anxiety is on the rise. 1 in 4 people (1 in 3 females and 1 in 5 men) struggle with it at some level. This has to change! When anxiety is left untreated it can lead to some very concerning outcomes including; depression, loneliness, self-doubt, and even aggression.
I wish I could go into detail on how I’ve been able to deal with my anxiety, but I know I only a short period of time to keep you interested and engaged, so, for now, I’m just going to give you my top 3 suggestions to try when you feel anxiety coming on.
These tips are easy to do and don’t take long…
Go to gratitude: The quickest way to flip anxiety on its head to think of something you are grateful for right here, right now. The more simple, basic, the better e.g. “I’m grateful that I was able to buy a coffee this morning.”
The reason why gratitude works so well in defeating anxiety is that it sits on the complete opposite spectrum to it. Anxiety comes about when we either worry about something that has happened in our past or about something that could happen in the future. Gratitude pulls your mind into the present moment. A place where neither the past or future can dwell.
Breathe: It’s quite incredible what a couple of deliberate, deep breaths can do. It tackles anxiety by slowing you down. Anxiety thrives in an environment that’s hectic. Whether that be your actual physical environment or the one in your head. Taking a few long breaths will simply settle your system and put you into a calmer state of mind. You’ll then be able to deal with or move on from whatever is making you anxious.
Meditate (Surprise, Surprise!): Of course I’m going to recommend this. It’s the number one exercise I’ve seen that has actually helped people with anxiety.
The beautiful thing about it is that it’s a preventative exercise. Something you can do to reduce/even stop anxiety from raising its head again.
The interesting part is making meditation something that you want to do, enjoy doing, can’t wait to do again and again. This why I started Soul Alive. To make mediation not only easier to do, but also enjoyable.
Speaking of which, if you found these tips helpful and want to explore meditation more. Feel free to download the free guided meditation below.
Access a free 15-Min Guided Meditation below that Luke specifically created for those wanting to experience how meditation can help with anxiety, stress and overwhelm.
4 Tips to turning around a crappy day
We all have crappy days and it’s doesn’t matter if you meditate or not, every now and then one of these days is going to pop-up again.
Here are a few of my top tips that I hope help when one of these days comes around again.
The best part is that these tips are not hard and don’t take long action.
Go to gratitude: The quickest way to turning those negative feelings around is to instantly trump them with thinking of some things you’re grateful for right this very moment. Even if we strip everything back to just the most simple fact that you’re alive, breathing. What a gift that is!
Stop and breathe: Speaking of breathing. A couple of deep, deliberate breaths is like hitting the reset button on your computer. It’ll make you feel and operate better. You don’t have to close your eyes, just take 5 deep breaths. In through the nose for 8 seconds, hold for 4 and then all the way out for another 8 seconds.
A couple more suggestions with this exercise is to pay close attention to the feeling of the air entering the nose. Really try to notice it as it enters through the nostrils, goes through your sinus and then down into your lungs. Then when you’re holding for 4 seconds, let your gaze focus on something in front of you and just really study it. The shape, texture, colour, just everything about it for a few moments. Then let the breath go all the way out. Maybe even give your body a shake when do this as if you’re shaking off chunks of worry and stress onto the ground.Write it down and then throw it away: Write down whatever is bothering you. It doesn’t really matter how you do. Dot point, an essay, just get those problems down on paper. Once they’re all down, you have 3 options. each is a great physical exercise to moving on and letting go.
Rip the piece of paper up into as many small pieces as you like and then throw it all up in the air while walking in the other direction
Scrunch it up into as small as possible ball. Then laugh at it and throw it in a bin with sass
Burn it. Just be careful with this one
Meditate (Surprise, Surprise!): Of course I’m going to recommend this. I still believe that mediation is one of the most underrated practices anyone can do and it doesn’t require much time or effort.
The power in meditation lays in how it helps you become more aware of your feelings and what you want to do with them. Yes, what YOU want to do with them. You control your feelings and tell them what to do. Meditation simply helps you realise this
There’s always going to be problems, pain and suffering throughout life and we shouldn’t be trying to avoid these experiences. They are necessary and needed part of life for growth, humility and strength. How we handle them though makes all the difference.
I hope these tips have been helpful and you try them out the next time you’re having a crappy day.
Access a free 15-Min Guided Meditation below that Luke specifically created for those wanting to experience how meditation can help with anxiety, stress and overwhelm.
Top Tips to get the most out of Soul Alive
Firstly a BIG welcome to the Soul Alive family! I am beyond excited that you have made the decision to explore your inner world. I’m sure you’re well aware of all the great benefits meditation can bring you so I’m not going to harp on about that any more but instead, give you my top tips on how to deal with the usual challenges and roadblocks I’m sure you’ll inevitably face as you start attending sessions.
Please take the time to read these. Maybe even bookmark this page to refer to it now and then when you feel you are struggling with meditation.
At any point too, feel free to reach-out and ask any questions and I’ll do my best to answer them in a timely manner.
Cheers, Luke
Tip 1 - Your Meditation position
You’ve probably seen those iStock pics of people sitting crosslegged on top of a mountain and thought that’s how you meditate right? Don’t worry. I thought that too when starting out.
The position you choose to meditate in really depends on how you’re feeling going into the meditation. I would recommend grabbing a normal chair. One that has back support and is comfortable but not too comfortable as you might fall asleep. Activate your core (pull your belly button into your spine), plant your feet flat on the ground and relax everything else. Pay particular attention to relaxing your shoulders. Steady your breath and let go.
Tip 2 - Your mind is going to wander and that’s a good thing
One of the most common reasons why I hear people not sticking with meditation is that they feel like they are doing in wrong. In other words, when they can’t keep their focus on whatever the meditative practice is directing them to focus on e.g. a mantra, their breath etc, they get frustrated and then that thought begins to snowball into a greater sense of frustration and even annoyance.
Here’s the thing though, that point where you actually catch yourself wandering off is an essential part of meditation. It’s like your mind doing a bicep curl. It’s you becoming more self aware and is something to be celebrated, not criticised. So when this happens, and it will, just smile, congratulate yourself and gently direct your focus back to what ever the meditation practice is asking of you (your breath, mantra etc). Meditation is the act of doing this over and over again with each ‘catch’ strengthening your mind and opening your spirit a little more and more.
Tip 3 - Progress will come with Discipline & Depth
A common occurrence after you’ve been meditating for a while is you’ll experience small moments of bliss and peace. Although these moments are wonderful they also carry a small trick with them. The desire to want more. Because these moments feel good you’ll naturally want to experience more of them. The next time you head into a meditation session you will either expect these feelings or strive for them to happen. Both efforts will lead to either disappointment or frustration. Which will then have you questioning the process itself or wanting to try a different type of meditation.
This is the exact reason why Soul Alive sessions follow a repetitive process. Although they may vary in the wording and length of sections, the process will stay the same to avoid the temptation of succumbing to our ego’s wants and desires.
I know this sounds simple but it is more difficult to actually do then learn a whole new skill and that is to consistently Show-Up when a session is about to start and then let go of what ever you are wanting the session to do for you. Say to yourself something along the lines of ‘I’m here and ready to let go. Everything is as it should be. It is what it is.’ That’s it.
I’m even resistant to suggest the following because any expectation has an equal opportunity for disappointment. So after I suggest this, forget about it haha.
Other than consistency, progression with meditation will come with the depth of it. How do you go deeper? By simply becoming more curious whilst meditating. Letting go a little further. Dance with your point of focus with no expectation, just effortless curiosity and see what happens.
Tip 4 - Simply enjoy yourself
When I started out meditating I treated it like any other new project or skill. I set out determined to learn and master it, with the aim of it ‘curing’ certain problems I was experiencing and improving other areas I wanted improvement in.
What I soon found out though was that this approach was, in fact, holding meditation back from doing it’s magic. You see, any ‘want’ or ‘desire’ is attached to the ‘self’ e.g. ‘I want meditation to help me relax.’ and meditation works best when we surrender the self (our wants) and simply accept the moment (the everything in and around us).
So my final tip is also the simplest. Enjoy yourself. Let go of the reasons why you wanted to meditate and just enjoy the process. Go into it expecting nothing and I’m confident you’ll come out of it with more than you can imagine.
Beginners Guide to Meditation
Almost every day I hear the words ‘Yeah, I really should meditate but….’ which is then usually connected to one of the following ‘I just don’t have the time’, ‘I just can’t get my mind to switch-off’ or ‘I don’t know where to start’.
This tells me that most of us know why we want to meditate (increase confidence, become a calmer person etc), it’s just that we don’t know where and how to begin. That’s why I’ve decided to put together this simple step-by-step guide which I hope breaks down some of the misconceptions surrounding it and how to make it more accessible, relatable and easy to start.
And trust me, it’s easier than you think :)
1. LET GO OF THE REASON WHY YOU CAME HERE
When I started out meditating I treated it like any other new project or skill. I set out determined to learn and master it, with the aim of it ‘curing’ certain problems I was experiencing and improving other areas I wanted improvement in.
What I soon found out though was that this approach was, in fact, holding meditation back from doing its magic. You see, any ‘want’ or ‘desire’ is attached to the ‘self’ e.g. ‘I want meditation to help me relax.’ and meditation works best when we surrender the self (our wants) and simply accept the moment (the everything in and around us).
So my first piece of advice/step for those starting out or wanting to try meditation is to simply let go of the reasons why you want to meditate and just enjoy the process. Go into it expecting nothing and I’m confident you’ll come out of it with more than you can imagine.
2. FINDING A QUIET PLACE WILL HELP. BUT IS NOT ESSENTIAL.
You can find calmness and connection in any environment. There is beauty in everything that is happening in the present moment. Yes, there’s even peace focusing on the different sounds and happenings of a construction site.
However, when starting out, I would recommend trying to find a quiet as possible place to meditate. Investing in a pair of noise-canceling headphones can help too.
If you have time, there’s nothing better than a quiet spot in nature. But if you can’t find such a place, grab those headphones, head to Spotify and search for some meditative music that you like.
3. YOU DO NOT NEED TO SIT LIKE A TIED UP PRETZEL
I’m assuming you’ve seen those istock pics of people sitting cross-legged on top of a mountain and thought that’s how you meditate right? Don’t worry. I thought that too when starting out.
The most important thing to keep in mind when it comes to your meditation position is to just simply be comfortable. You could be lying down or just sitting in a chair. You don’t have to be completely still too. You can stretch and adjust your position to be more comfortable whilst meditating. Particularly when first learning to meditate, just relax, get comfy and enjoy the ride.
4. YOU’RE ALMOST READY. ONE FINAL TIP. YOUR MIND IS GOING TO WANDER AND THAT’S A GOOD THING.
One of the most common reasons why I hear people not sticking with meditation is that they feel like they are doing in wrong. In other words, when they can’t keep their focus on whatever the meditative practice is directing them to focus on e.g. a mantra, their breath etc, they get frustrated and then that thought begins to snowball into a greater sense of frustration and even annoyance.
Here’s the thing though, that point where you actually catch yourself wandering off is an essential part of meditation. It’s like your mind doing a bicep curl. It’s you becoming more self-aware and is something to be celebrated, not criticized. So when this happens, and it will, just smile, congratulate yourself and gently direct your focus back to whatever the meditation practice is asking of you (your breath, mantra etc). Meditation is the act of doing this over and over again with each ‘catch’ strengthening your mind and opening your spirit a little more and more.
5. I’M READY! WHAT TYPE OF MEDITATION SHOULD I NOW TRY?
When it comes to choosing what type of meditation to practice I like to refer to it like choosing a type of exercise. There are so many different variations yet they all lead to the same place, a happier, healthier you. It’s just finding a style that suits you the best. Some of us prefer going to an F45 class whereas others prefer going to the gym by themselves. Meditation is no different. Try out different types and find a style that you firstly enjoy and secondly, connect with.
The type of meditation we guide people through at Soul Alive is a blend of different types to try and reach as many different types of people as possible.
Download Soul Alive below to start your free week.
With love,
Luke
Top Tips when starting out with Meditation and Developing a Healthy Mindset
If you’re reading this then you’ve probably visited Soul Alive before but were a bit unsure whether you should give it a go. You may have questions/queries floating around in your head like ‘I just don’t have the time’, ‘I just can’t get my mind to switch-off’ or ‘I don’t know where to start’.
This tells me that you know you should meditate but just don’t know where and how to begin. Am I right? That’s why I’ve decided to put together this simple step-by-step guide which I hope addresses the usual challenges surrounding meditation and how to make it more accessible, relatable and easy to start.
Once you’ve read it, then hopefully you’ll feel more confident in giving Soul Alive a try. Let’s begin!
1. LET GO OF THE REASON WHY YOU CAME HERE
Yes you read that correctly and I know you just got here, but this would be my number 1 tip to anyone starting out with meditation. What ever reason brought you; to decrease your stress, improve your sleep, be more productive etc. Let all of that go right now and think of one thing for now, I’m just going to simply enjoy this process.
When I started out meditating I treated it like any other new project or skill. I set out determined to learn and master it, with the aim of it ‘curing’ certain problems I was experiencing and improving other areas I wanted improvement in.
What I soon found out though was that this approach was, in fact, holding meditation back from doing it’s magic. You see, any ‘want’ or ‘desire’ is attached to the ‘self’ e.g. ‘I want meditation to help me relax.’ and meditation works best when we surrender the self (our wants) and simply accept the moment (the everything in and around us right now).
So my first piece of advice/step for those starting out or wanting to try meditation is to simply let go of the reasons why you want to meditate and just enjoy the process. Go into this journey expecting nothing and I’m confident you’ll come out of it with more than you can imagine.
2. FINDING A QUIET PLACE WILL HELP. BUT IS NOT ESSENTIAL
You can find calmness and connection in any environment. There is beauty in everything that is happening in the present moment. Yes, there’s even peace focusing on the different sounds and happenings of a construction site. Meditation is simply the art of bring your attention into the present moment.
However, when starting out, I would recommend trying to find a quiet as possible place to meditate. Investing in a pair of noise-canceling headphones can help too.
If you have time, there’s nothing better than a quiet spot nature. But if you can’t find such a place, grab those headphones, head to listen to a Soul Alive meditation.
3. YOU DO NOT NEED TO SIT LIKE A TIED UP PRETZEL
I’m assuming you’ve seen those istock pics of people sitting crosslegged on top of a mountain and thought that’s how you meditate right? Don’t worry. I thought that too when starting out.
The most important thing to keep in mind when it comes to your meditation position is to just simply be comfortable. You could be lying down or just sitting in a chair. You don’t have to be completely still too. You can stretch and adjust your position to be more comfortable whilst meditating. Particularly when first learning to meditate, just relax, get comfy and enjoy the ride.
4. YOUR MIND IS GOING TO WANDER AND THAT’S AN ESSENTIAL PART OF MEDITATION
One of the most common reasons why I hear people not sticking with meditation is that they feel like they are doing in wrong. In other words, they can’t seem to keep focused on whatever the meditative practice is directing them to focus on e.g. a mantra, their breath etc and they then get frustrated. This frustration begins to snowball and eventually leads to them giving up.
Here’s the thing though, that point where you actually catch yourself wandering off is an essential part of meditation. It’s like your mind doing a bicep curl. It’s you becoming more self aware and is something to be celebrated, not criticised. So when this happens, and it will, just smile, congratulate yourself and gently direct your focus back to what ever the meditation practice is asking of you (your breath, mantra etc). Meditation is the act of doing this over and over again with each ‘catch’ strengthening your mind and opening your spirit a little more and more.
5. HAVING A ‘MEDI BUDDY’ WILL HELP
Even though meditation is very much a ‘inner game’, having a friend or a few people that can support you when starting out can go a long way.
This is a core reason why Soul Alive was built, as I found a lot people were struggling to stay motivated with meditation as the pre-recorded apps weren’t offering that personal touch and accountability.
Every Soul Alive class is delivered live by an experienced teacher,where you have to opportunity to ask questions, give feedback and mingle with other SA members. There’s also private community group where members can share their meditation journey, life struggles and wins.
I hope this guide has been helpful and if you have any further questions, please feel free to email me at lukem@gotsoul.com.au
With love,
Luke
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Turning around a crappy day
We all have crappy days and it’s doesn’t matter how long you’ve been meditating for, every now and then one of these days is going to pop-up again.
What meditation can do though is when one of these days do come around it can give you a little break between feeling crap and trying to figure out the answer and that gap is highly underrated. First of all, it can dissolve the worry/pain of the problem you’re experiencing and then give you a nice tail-wind heading into your problem solving state.
The best part is that it’s not hard and generally doesn’t take too long.
Go to gratitude: The quickest way to turning those negative feelings around is to instantly trump them with thinking of some things you’re grateful for right this very moment. Even if we strip everything back to just the most simple fact that you’re alive, breathing. What a gift that is!
Stop and breathe: Speaking of breathing. A couple of deep, deliberate breaths is like hitting the reset button on your computer. It’ll make you feel and operate better. You don’t have to close your eyes, just take 5 deep breaths. In through the nose for 8 seconds, hold for 4 and then all the way out for another 8 seconds.
A couple more suggestions with this this exercise is to pay close attention to the feeling of the air entering the nose. Really try to notice it as it enters through the nostrils, goes through your sinus and then down into your lungs. Then when you’re holding for 4 seconds, let your gaze focus on something in front of you and just really study it. The shape, texture, colour, just everything about it for a few moments. Then let the breathe go all the way out. Maybe even give your body a shake when do this as if you’re shaking off chunks of worry and stress onto the ground.Write it down and then throw it away: Write down whatever is bothering you. It doesn’t really matter how you do. Dot point, an essay, just get those problems down on paper. Once they’re all down, your have 3 options. It’s powerful physical exercise to moving on and letting go.
Rip the piece of paper up into as many small pieces as you like and then throw it all up in the air while walking in the other direction.
Scrunch it up into as small as possible ball. Then laugh at it and throw it in a bin with sas.
Burn it. Just be careful with this one
Meditate (Surprise, Surprise!): Of course I’m going to recommend this. I still believe that mediation is one of the most underrated practises anyone can do. As I said earlier, there’s so much magic in that ‘space in between’. It’s simply connecting to the moment and the more you tap into it, the more aware you become of your feelings and can decide how you want to affect them (notice I didn’t say ‘how they affect you’. You affect them! This way of thinking changes the game)
There’s always going to be problems, pain and suffering and we shouldn’t be trying to avoid these. They are necessary and needed part of life for growth, humility and strength.