Thread by Colby Kultgen
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- Jan 17, 2023
- #PersonalDevelopment
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Mindfulness: A Guide For Dummies
❌ The Problem:
We spend much of our time consumed in thought.
Fixating on a past we cannot change—and a future that is out of our control.
Increasing feelings of:
- Stress
- Regret
- Anxiety
Most of the time spent in our heads is unproductive and unhealthy.
We spend much of our time consumed in thought.
Fixating on a past we cannot change—and a future that is out of our control.
Increasing feelings of:
- Stress
- Regret
- Anxiety
Most of the time spent in our heads is unproductive and unhealthy.
✅ The Solution:
Mindfulness.
Creating separation between yourself and your thoughts.
Many people believe that THEY ARE their thoughts.
This is false.
With mindfulness practice, you will come to understand that you are the observer of your thoughts.
Mindfulness.
Creating separation between yourself and your thoughts.
Many people believe that THEY ARE their thoughts.
This is false.
With mindfulness practice, you will come to understand that you are the observer of your thoughts.
🌱 The Benefits:
There are a lot:
- Decreased anxiety and depression
- Improved emotional regulation
- Enhanced focus
- Improved sleep
- Better memory
A study if you want to dig deeper:
📄 onlinelibrary.wiley.com/doi/10.1002/da.23249
There are a lot:
- Decreased anxiety and depression
- Improved emotional regulation
- Enhanced focus
- Improved sleep
- Better memory
A study if you want to dig deeper:
📄 onlinelibrary.wiley.com/doi/10.1002/da.23249
🌊 The River of Consciousness:
Your thoughts are a constant stream.
Flowing rapidly—forming the river of your mind.
You spend most of your time submerged in this river.
Often fighting to keep your head above the surface.
Your thoughts are a constant stream.
Flowing rapidly—forming the river of your mind.
You spend most of your time submerged in this river.
Often fighting to keep your head above the surface.
Now I want you to try something:
Ask yourself, “I wonder what my next thought will be”
Pay attention to it.
Your thoughts probably stalled briefly.
Maybe you felt more "in the moment" — even for a second.
You just observed your mind—You hopped out of the stream.
Ask yourself, “I wonder what my next thought will be”
Pay attention to it.
Your thoughts probably stalled briefly.
Maybe you felt more "in the moment" — even for a second.
You just observed your mind—You hopped out of the stream.
This will be our goal with mindfulness.
To spend more time as the observer—and less time trying to keep our head above water.
👣 Let's look at how to start:
To spend more time as the observer—and less time trying to keep our head above water.
👣 Let's look at how to start:
⏰ Choose a time:
Set a time each day when you meditate.
Try to stick to it.
We want to make the habit become automatic.
Anytime of day is fine—but I prefer the morning.
It sets a nice tone for the day.
Set a time each day when you meditate.
Try to stick to it.
We want to make the habit become automatic.
Anytime of day is fine—but I prefer the morning.
It sets a nice tone for the day.
🪑 Choose a spot:
This could be a chair, a cushion, your sofa, your bed (although I don’t advise this).
This could be a chair, a cushion, your sofa, your bed (although I don’t advise this).
🧘♂️ Choose a beginner program:
You can quickly form your own mindfulness practice.
But in the beginning—I highly recommend doing at least a few guided sessions.
Some options:
You can quickly form your own mindfulness practice.
But in the beginning—I highly recommend doing at least a few guided sessions.
Some options:
🟠 Insight Timer 40-day beginner course (12 mins):
Difficulty: Medium (but amazing value)
insighttimer.com/meditation-courses/course_mindfulness-daily
Difficulty: Medium (but amazing value)
insighttimer.com/meditation-courses/course_mindfulness-daily
📈 How to Expand Your Practice:
🚶♂️ Walking meditation:
A more active form of meditation, where you aim to be present while taking a walk.
www.youtube.com/watch?v=uzOh2ZZp3dg
🍝 Mindful eating:
Yes—this is a real thing.
Put the phone away and be present with every bite.
🚶♂️ Walking meditation:
A more active form of meditation, where you aim to be present while taking a walk.
www.youtube.com/watch?v=uzOh2ZZp3dg
🍝 Mindful eating:
Yes—this is a real thing.
Put the phone away and be present with every bite.
🤬 Let's look at some common problems you might run into:
🤬 “I don’t think I’m doing it right”
Your first few (dozen) sessions will probably be like this.
You’ll be thinking a lot—struggling to stay present—and you’ll wonder if you’re actually doing anything at all.
This is normal.
It will get better over time.
Your first few (dozen) sessions will probably be like this.
You’ll be thinking a lot—struggling to stay present—and you’ll wonder if you’re actually doing anything at all.
This is normal.
It will get better over time.
🤬 “I don’t have time today”
Remember, even 60 seconds of mindfulness practice can have a lasting impact on your mental well-being.
Even 10 mindful breaths would be beneficial.
No excuses.
Remember, even 60 seconds of mindfulness practice can have a lasting impact on your mental well-being.
Even 10 mindful breaths would be beneficial.
No excuses.
🤬 “I can’t turn off my thoughts”
Yeah, that’s normal.
The point isn’t to turn off your thoughts.
It’s to allow thoughts to come and go without chasing each one down the rabbit hole.
Remember, the observer sitting next to the stream.
Yeah, that’s normal.
The point isn’t to turn off your thoughts.
It’s to allow thoughts to come and go without chasing each one down the rabbit hole.
Remember, the observer sitting next to the stream.
That's a wrap!
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1. Follow me @thecolbykultgen for more of these
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