{"id":108792,"date":"2022-11-14T11:33:56","date_gmt":"2022-11-14T16:33:56","guid":{"rendered":"https:\/\/qa.tergar.org\/lms-dev\/?post_type=blog&p=108792"},"modified":"2023-03-28T14:15:08","modified_gmt":"2023-03-28T19:15:08","slug":"tips-for-lazy-meditators","status":"publish","type":"blog","link":"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/tips-for-lazy-meditators\/","title":{"rendered":"Tips for Lazy Meditators"},"content":{"rendered":"

[vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″ el_class=”head-post”][vc_column_text]<\/p>\n

Tips for Lazy Meditators<\/strong><\/h1>\n

By Tergar Meditation Community \u2022 5 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t

SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”TRY FOR FREE” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

Tomorrow! Tomorrow! I love ya, tomorrow!<\/h3>\n

The idea<\/i> of meditation is nice, isn\u2019t it? By now, most of the general population has heard about its benefits, and even folks who have never tried it typically imagine that it\u2019s a pleasant (or at least healthy) way to pass the time. If you\u2019re reading this, you\u2019ve certainly received at least a few teachings that inspired you to meditate. But for some of us, there\u2019s just one catch: we somehow can\u2019t get around to actually doing it. \u201cOh my, the day went by so fast! Well, tomorrow, I\u2019ll definitely<\/i> make time to meditate.\u201d Tomorrow comes and goes, and meditation gets put off until the next day . . . and the next.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”108793″ img_size=”full” alignment=”center” css=”.vc_custom_1668412529956{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”108794″ img_size=”full” alignment=”center” css=”.vc_custom_1668412552805{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

The 30-day challenge<\/h3>\n

So why is it that, despite your best intentions to meditate, you get stuck in procrastination mode? Because it\u2019s not a habit yet. If you\u2019ve ever tried to get a child to brush their teeth, house-train a puppy, start saving money, or maintain an exercise routine, you\u2019ll know that to fully incorporate something new into daily life, it has to become a habit. In order for that to happen, it needs to be done for about thirty days in a row. If you can meditate for thirty consecutive days, it will become a habit, and you\u2019ll finally get off the hamster wheel of procrastination.<\/p>\n

<\/h3>\n

Set yourself up to succeed<\/h3>\n

What you don\u2019t <\/i>need to do is proclaim to yourself, \u201cFrom today onward, I\u2019ll meditate every day for the rest of my life.\u201d In fact, when you do that, the whole prospect of meditation gets really heavy, and nobody likes heavy things. The same goes for length. If you\u2019re having trouble getting yourself to meditate, for goodness\u2019s sake, don\u2019t promise yourself you\u2019ll meditate every day for an hour \u2014 you might not make it past day three! Far better, at the beginning, to do four or five minutes at a time. If you\u2019re very new to meditation, you might want to start with just one minute. That\u2019s just sixty seconds, for thirty days in a row. Easy and doable is the name of the game!<\/p>\n

<\/h3>\n

Whatever feels right<\/h3>\n

Having established a nice doable goal, all you have to do is get up in the morning. If you want, you don\u2019t even need to get out of bed to begin. You could open your eyes and practice your three minutes of meditation right there, before your feet even touch the ground! But do try to choose a specific time of day to practice, because that will help you maintain the habit. If you\u2019re an early riser, maybe mornings are going to be best. If you\u2019re a night owl, maybe you\u2019ll be more likely to do it in the wee hours. Or it might feel natural to do it during a transitional time, like after school or work, or before you start getting ready for your evening meal. Whatever feels right \u2014 the main thing is it should work for you.<\/p>\n

<\/h3>\n

It’s just awareness<\/h3>\n

One of the big misconceptions about meditation is that it necessarily requires sitting perfectly still on a cushion for a set amount of time. Happily, that\u2019s not true. It\u2019s awareness<\/i>, not stillness or time, that is the essence of meditation. So if sitting poses a challenge for you, no problem, just bring awareness to walking, instead. And if formal meditation is hard for you \u2014 \u201cformal\u201d meaning time that is fully dedicated to that activity \u2014 you can try starting with informal meditation. \u201cInformal\u201d means meditating whenever you remember to meditate. In other words, it\u2019s ninety-nine percent about suddenly thinking, \u201cOh no, I forgot to meditate!\u201d Because the moment you have that thought, there is mindfulness. Awareness is right there.<\/p>\n

<\/h3>\n

Oops, I did it again<\/h3>\n

The human mind is a funny thing. For some reason, framing it as a positive, such as \u201cI really want to meditate\u201d can make it kind of daunting. The obstacles seem to be built right in. More often, the mind takes easily to negative framing, instead: \u201cWhoops, I forgot to meditate\u201d is as easy as falling off a log. Again, realizing you spaced out on your plan to meditate is<\/i> awareness. So if you know you got distracted ten times today, that means you also had awareness<\/i> ten times today. It\u2019s actually something you can feel good about. \u201cI got lost ten times today. Hooray for me!\u201d<\/p>\n

<\/h3>\n

The end of excuses<\/h3>\n

Almost every activity requires a specific time, setting, or object. You can\u2019t get dressed at the exact same moment as you wash dishes, or sleep while you\u2019re navigating a freeway cloverleaf.\u00a0 You can\u2019t eat a stone, or walk a dog without a dog. When we\u2019re feeling lazy about meditation, we instinctively reach for this conditionality as an excuse. \u201cOh, I only have ten minutes left before I have to leave. The environment\u2019s not right. It\u2019s too loud in here. I\u2019m too busy to sit down. My back hurts . . .\u201d And on and on. However, because all meditation requires is awareness, it\u2019s the only activity other than breathing that you can do anywhere, at any time, with any object. You could, for instance, meditate for a single moment, while moving through a chaotically loud space, by bringing awareness to the ache in your back. There\u2019s no excuse necessary, because it\u2019s so simple!<\/p>\n

<\/h3>\n

\u00a0Start anywhere<\/h3>\n

At the beginning, you can practice with a single object, like your breath. But gradually, over time, you\u2019ll be able to expand your practice and bring that awareness to any phenomena. All it takes is being inspired to develop a habit. After that, meditation is easy.<\/p>\n

[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]\u201cHow confusing that our habits promise so much comfort, even when they work against us.\u201d<\/span>[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8 vc_hidden-xs”][vc_column_text css=”.vc_custom_1668414370803{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

MEDITATION INSTRUCTIONS FOR BEGINNERS<\/h3>\n
    \n
  1. Keep your spine loosely straight and let your body relax. If you find that you can\u2019t relax, just allow that you can\u2019t relax \u2014 that in itself is to be relaxed!<\/li>\n
  2. Notice that you are breathing and simply continue to be aware that you are breathing. You don\u2019t need to focus on any particular sensation, just know that you are breathing. You can allow other thoughts, feelings, and sensations to come and go freely \u2014 as long as you remember that you are breathing, your meditation is doing fine.<\/li>\n
  3. It\u2019s normal to quickly get lost in thoughts, memories, plans, and so on. But as soon as you notice that you were distracted, you are already back in awareness! Now gently return your attention to your breath. Let this process continue again and again, over and over, with short intervals of awareness repeated many times \u2014 aware, forget, aware, forget, aware, forget \u2014 for the duration of your session. Every time you notice that you were distracted, you\u2019re strengthening your meditation muscles.<\/li>\n
  4. Practice short sessions regularly. Doing five to ten minutes each day is a great way to start; you can experiment with increasing the length of the sessions as your confidence develops.<\/li>\n<\/ol>\n

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    Tips for Lazy Meditators by Mingyur Rinpoche<\/h3>\n

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    Theory and practice of meditation, step-by-step.<\/h4>\n

    [\/vc_column_text][vc_column_text el_class=”free-text-blog” css=”.vc_custom_1625157098798{padding-bottom: 20px !important;}”]Learn meditation under the skillful guidance of world-renowned teacher Yongey Mingyur Rinpoche at your own pace.[\/vc_column_text][vc_column_text el_class=”txt-link-landing btn-mb20″]LEARN MORE <\/a>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”92705″ img_size=”full”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-post”][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]<\/p>\n

    About the Author<\/h2>\n

    By Tergar Meditation Community Team<\/a><\/h3>\n

    Tergar Meditation Community supports individuals, practice groups, and meditation communities around the world in learning to live with awareness, compassion, and wisdom. Grounded in the Tibetan Buddhist lineage of our guiding teacher, Yongey Mingyur Rinpoche, our online and in-person programs are accessible to people of all cultures and faiths, and support a lifelong path toward the application of these principles in everyday life.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_hidden-xs”][\/vc_column][vc_column width=”10\/12″][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_hidden-xs”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re reading this, you\u2019ve certainly received at least a few teachings that inspired you to meditate. But for some of us, there\u2019s just one catch: we somehow can\u2019t get around to actually doing it. \u201cOh my, the day went by so fast! Well, tomorrow, I\u2019ll definitely make time to…","protected":false},"featured_media":108794,"template":"","tags":[126,145,141,127,230,231,128],"blog":[122],"class_list":["post-108792","blog","type-blog","status-publish","has-post-thumbnail","hentry","tag-awareness","tag-formal-meditation","tag-habit-of-meditation","tag-how-to-meditate","tag-lazy","tag-lazy-meditator","tag-meditation-for-beginners","blogs-how-to-meditate"],"acf":[],"yoast_head":"\nTips for Lazy Meditators - Joy of Living Online<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/tips-for-lazy-meditators\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Lazy Meditators - Joy of Living Online\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re reading this, you\u2019ve certainly received at least a few teachings that inspired you to meditate. 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