You’ve likely heard, and may even believe, the adage you are what you eat. But how often are you aware that what you think actually drives what you do? How much time do you spend ruminating over the past? Worrying about the future? How much time do you actually spend living your life in the present?

Oh, I know, “Be here now,” you say. Yes, it’s easy to dismiss. But if we stop and pay attention, what happens in our lives really is driven by what we’ve experienced in the past. And if we are driven by our thoughts, then we are driven by our past. I wouldn’t be devoting so many words to the topic if I didn’t know that coming to terms with this truth in a deep and fundamental way can make a dramatic difference in how your life actually unfolds.

 What would it be worth to you wake up and realize your wildest dream really isn’t so wild after all? That you are actually living it?

Would you spend 10 minutes a day? Could you find 20 minutes? Or even 30 or 40?

Let’s start simply. Here’s a 100-minute challenge: Spend 10 minutes a day sitting and becoming aware of your mind when you are not doing anything with your body. Do this for the next ten days. Yes, it’s meditation. And yes, there are as many different ways to meditate as there are meditators.  I’m not espousing any religious sect or theory here. I’m just challenging you to get to know yourself at a level deeper than you may typically experience in your daily awareness. If you are not familiar with meditation, here are a few pointers:

• Set a timer. You can use a simple kitchen timer or download a meditation timer. The important thing is that you don’t have to keep checking the time. You can relax and know that there will be a sound that you hear when the 10 minutes is up.
• Sit. It doesn’t matter if you sit on a chair or on a cushion on the floor. You should be comfortable and your back straight. Imagine a string running up from your sit bones up your spine through the top of your head. There is someone pulling at the top of that string. That should be your posture. If you are in a chair, put your feet flat on the floor, hands on your knees. Support your back if you need to. Look in front of you about 4 feet. Close your eyes.
• Anchor your focus. It helps to focus the mind if you have an anchor. An anchor could be your breath – noting the up and down movement of your belly, or the feel of the breath as it passes between your upper lip and nostrils. If this is difficult, you can expand your awareness to the sounds around you and note ‘hearing.’ Don’t label the sounds, just note hearing. It should be like listening to an abstract symphony.
• Scan your body. Look for any points of tension. Start at the top of your head, and gradually move down to your feet. As you notice any tension or stress you are holding in the body, gently let it go.
• Label your thinking. As you begin to meditate it’s likely your mind will wander. That’s ok. If you are thinking about your grocery list or what you need to pack for your business trip, just note it and mentally label it ‘thinking.’ If you are replaying the argument you had with your spouse last night and you feel an emotion, label it ‘anger’ or ‘sadness,’ and return to your anchor. If you start judging your meditation performance, just note ‘judging.’ Begin again as many times as necessary.
• Write it down. Once your 10 minutes is up. Write down your experience. What were you thinking? Are those thoughts true? Where did they come from? Where in your past was that pattern created? What were your emotions? Are there unresolved feelings with others in your life that need addressing? Are you being completely authentic in your view of your purpose in life and in your relationships? What’s old that can be transformed or let go of? What inspiration needs nurturing?

Many eastern teachers have taught that clarity comes through stillness. Many metaphors are used to illustrate this concept. When we look at our reflection in a pool of water, we see much more clearly when the water is still. Can you give yourself the gift of stillness? Are you ready to take on the 100-minute challenge?

Share your comments here. What did you see? What did you learn? What will you do differently?