Self-care Tips for the New Year: How to Incorporate Meditation Into Your Daily Life by Shai Tubali

You’ve been putting off a self-care routine for ages. But this year, when making your 2023 New Year’s resolutions (it's not too late!), consider joining the 200 to 500 million other people in the world and begin practicing meditation. What are a few meditation-based New Year’s resolutions that the average person can make and take on in 2023? 

Here are five self-care resolutions to help you incorporate meditation into your daily life this year: 

1. Meditate Just Before Going to Sleep

Often before we go to sleep, instead of clearing our mind, we watch a movie, check our social media or email, and generally have scattered attention. Then we bring this mess into our sleep. In 2023, resolve to do the exact opposite: Before bed, regroup yourself and bring all your presence into a unified attention that is peaceful, concentrated and awake.

2. Meditate Just After Waking Up

Just as with sleep in 2023, as soon as you open your eyes in the morning, try to move to a sitting position at once, and again, gather your being for one long moment. If you wake up with the aroma of meditation and go to sleep with it, you will begin to influence your subconscious mind and create a thread that connects the three states of waking, dreaming and sleep.

3. Discover Your Chakras

You may have heard of chakras before, but in 2023, make time to truly learn about and discover them! Chakras are the centerpiece of our subtle or “energy” body, and much of the turbulence we feel in our mind and body is the result of these energy centers being unbalanced. With meditation, we can supply our chakras with what they need most – harmony and peace. In my book, I classify all meditations according to their corresponding chakras, allowing readers to choose a technique according to the chakra they would like to activate!

4. Exorcize Your Existential Tension

Existential tension can be thought of as a resistance to being here on earth, incarnated into lives filled with threats, hostile forces, violence and unexpected and uncontrollable changes. So many of the thoughts we have in our minds originate from this existential tension accumulated within our root chakras. However, meditation – especially root chakra-based meditations like the Walking Meditation or Body Scan – heal and relieve this existential tension, and when they do, voilà! The mind grows quiet.

5. Break up With Your Thoughts

When your mind isn’t quiet, I fully give you permission to break up with your thoughts. Why? Because they are not you. The “thinking machine” may have originated as a useful survival mechanism, but today it only produces worry and anxiety, keeping us trapped in constant movement toward fixing something. Instead, sit for meditation, and try as much as possible to externalize this stream of thoughts. Imagine that it is not happening within your head, but rather around you, like birds chirping in a nearby tree.

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