The most underrated ability is the ability to keep your mind on any one thing at any one time.

When you don’t seek the “next” thing, you learn how to be HERE and NOW.

When you don’t run away from it, you realize how powerful that is.

Look for the gains here and the rest will follow.

#Goals can get in the way of #progress.

When you focus on what you want to happen, you avoid what's happening.

Waiting for the meditation to be over.
Trying to finish the workout.
"Getting through" the pain instead of feeling it.

Drill into the moment over and over, and stack up the real gains.

Put the phone down.
Leave the TV off.
Cut the soundtrack.
End the imaginary conversations in your head.

Raw-dog as much as you can.

Take away as much of the noise as possible for as long as possible and see what happens.

Don't have to shoot for perfection - just push a little harder today.

Meditation can break the hold your phone (and your thoughts) have on you.

Because you learn how to stay instead of scroll.

You stay with discomfort, stress, anger, boredom...

...instead of "scrolling away"— whether it's on your phone or in your head.

#meditation #mindfulness #manup

How many seconds per day are you rehashing the past, rehearsing the future, or just being somewhere else?

And what are you missing as a result?

Distractions are how you protect yourself.

Procrastination protects you from failure.

Overthinking protects you from feeling shit.

Booze/TV/Phone protects you from what's happening in this moment.

Meditation forces you to face what you're avoiding with all that "doing."

#meditation #mindfulness

You don’t have to sit like a Buddha statue in the Target garden section.

You don’t have to punish your hips, knees, or back.

Meditators choose an object of focus like the breath, sounds, or part of the body.

But they don't sit there "thinking" about it.

They just observe it - without analyzing it.

So what's the point?

You're training the ability to bring your attention to something and keep it there.

You'll probably have the thought: "Nothing is happening."

And you're right.

And that's the point.

Only in the absence of the noise, activity, and distraction of “doing shit” can we start to see what’s under the hood.

On the other side of boredom is where it gets interesting. Strap in.

The best way to pick up any habit is to do it right out of bed.

Get up 15 minutes earlier. Not a huge ask.

Meditating in the middle (or at the end) of a hectic day makes it harder. Not impossible, but harder.

Bonus: you'll head into your day calmer & clearer

#meditation #mindfulness #vipassana

Meditation sucks if you’re doing it right.

Don’t go for hour sessions off the rip–you’ll end up meditating for 10 min and daydreaming for 50.

Research (specifically from @amishijha.bsky.social) suggests as little as 15 minutes daily can get results.

Commit to 1-5 min/day to build the habit.

There’s a way to get consistent with anything—working out, meditating, reading, whatever.

Give yourself the option not to do it.

Which sounds wrong, but hear me out.

You can miss everything by being in your head just as easily as by being in your phone.

There’s a “feed” of thoughts, memories, fantasies, rehearsals, trivia, worries, comforts, and other noise constantly streaming in there.

If you've never been stunned by how much slack someone's been cutting you, you haven't grown up.

All of us get by on a few key things. One of them is other people giving us a pass or two. Or a thousand.

Who's been making room for you to fail?

You think the "good part" comes later - after work, after you get that job, when you find that someone, once you get in shape.

This keeps you on the hamster wheel.

Living in the now isn't "stopping." It's stepping off the wheel so you can get somewhere.

Train mindfulness like a muscle.

The first sign that you're held back by fear is clinging to viewpoints.

Being "right" feels safe.

It creates a comforting illusion of order. It offers an explanation for the things that scare us.

If you want to abandon fear, first ask yourself if you have a cozy explanation for everything.

Familiarity can make anything feel safe.

That includes anxiety, fear, anger, self-loathing, abuse, and anything else you put enough reps into (or that someone else put in for you).

When you think you "can't change" something you know is harming you, this is often why.

There's a difference between wanting to change and wanting to grow.

Wanting to change comes from a place of insecurity. You're despising what you don't like about you.

Wanting to grow comes from a place of calm confidence. You're encouraging the best in you to come forward.