The only guidelines that matter are:

1. Sit upright: your body informs your mindset, so sit up as if you’re paying attention to something, because you are.

2. Be stable: there will be plenty of discomfort to endure–don’t create more by sitting in a way you can’t sustain.

Yes, chairs are ok.

It doesn't really matter what your object of focus is. You just need something - anything - as an anchor to the here and now.

When your mind drifts away from it (and it will), bring it back. Over and over and over.

Those are the "reps" of meditation.

Calm, presence, and focus are the gains.

The truth might be that you don’t want to do it. If so, it’s more important to be honest about why than to ignore the question and force yourself forward anyway.

Force will get you off your ass sometimes. Honesty will keep you off your ass.

Giving yourself the option not to get out of bed, or hit that gym, or take that class, takes away the self-dictatorship and leaves only the truth behind.

“Discipline” shouldn’t mean forcing shit.

When we force shit, we create internal friction. The friction will derail you eventually.

“I have to do this” is a battle of you vs you.

“I want to do this” never fails.

But in this case, the “algorithm” isn’t controlled by a corporation trying to cash in on your attention—it’s controlled by an ego that doesn’t want you to feel something you’re scared to feel.

This is where mindfulness becomes a 24/7 tool, not just something you do on your ass.

You can spend minutes or hours “scrolling” mental content, getting a similar fix to what you get by thumbing through your black mirror.

Cultivate gratitude for the people who've seen the best in you when you were at your worst. If you don't know who they are, it's time to pay more attention.

Call it "social mindfulness."