How to Eliminate Distractions For A Successful Zen Session

by Kay Carter,
Contributing Author, Conscious Reminder

We all try to find peace in our daily lives and creating zen sessions is a great way to do so. The problem?

Experiencing the distractions that come from daily life that pull us in a million different directions, with none of them leading to mindfulness. To recenter your mind and body, here are a few tips on how to eliminate those distractions for a successful zen session.

1. Don’t give up

Just because you experience a minor lapse in focus while you’re meditating or practicing yoga doesn’t mean the session is over.

Stick with your session and be sure to integrate your zen sessions at least three days a week, even if they are for short periods of time. The more consistent you are with practicing, the easier it will be.

2. Use guided sessions

Whether you find a great meditation app or simply listen to ambient noise during your session, find something you can focus on during your guided meditation that will allow you to block out any outside distractions.

3. Create a dedicated space

Along with using guided sessions, you’ll want to make sure your personal zen space is void of anything that will allow your mind to stray.

According to House Method, make sure there’s no clutter in the space, keep light levels low, and fill the room with calming essential oils.

4. Focus on your breath

Breathing plays a major role in your zen sessions. Explore different breathing exercises that incorporate counting, such as breathing in and holding your breath for 10 seconds.

Slow your breath and count your inhales and exhales to clear your mind and calm your body. Another strategy is to imagine your head is a cloudy fish bowl. With each breath, the cloud slowly dissipates. Do this for 20 breaths until the bowl clears.

5. Start small and work your way up

Be realistic with the timeframe in which you want to perform your zen session. First, determine that time of the day you feel you’ll be able to get the best results, mentally and physically. Pick a time when you feel the need to recharge while also being able to dedicate a block of time for mindfulness.

Then, play around with how long you have your zen session. You may feel like you can only focus for a couple of minutes before you need to stop, or you may feel like you want to unwind for half an hour. Determine the length of time that works best for you.

6. Create a mantra

Positive affirmations can be overlooked, but mantras can be very powerful when used strategically. Your brain becomes a blank canvas when you meditate and this allows you to input a positive affirmation or mantra into your mind.

You may even want to visualize writing these thoughts into your mind to help you believe the positive things you’re telling yourself. This has been proven to build confidence and happiness. Think of this as your own personal form of “hypnosis” that leads to focused qualities.

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