Make Mindfulness Meditation Engaging with Gamification
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Chapter 1: The Challenge of Maintaining a Meditation Habit
For those who are just starting with meditation and find it hard to stick with it, there’s a clever strategy to consider: gamifying your practice.
I often engage my granddaughters, aged 8 and 13, in a fun challenge called, "Can you remain silent for one minute?" Initially, they take a moment to settle down, and once they’re ready, I start the timer. Typically, they can hold their silence for about 15 seconds before giggles and movement take over. Despite failing most of the time, they enjoy the game. Occasionally, they manage a full minute, and their sense of accomplishment shines through. Little do they know, I’m subtly introducing them to meditation.
Section 1.1: Understanding Why Many Abandon Meditation
A primary reason individuals discontinue their meditation practice is the lack of daily commitment. Unlike hobbies such as crafting or collecting, meditation requires consistent engagement.
Quieting the mind is a vital self-help practice that sharpens creativity and intuition—your gateway to consciousness. Just as you wouldn’t ignore heart medications, you shouldn’t overlook meditation, which serves as essential mental upkeep without adverse effects.
To truly benefit from meditation, one must commit to it daily.
Many people attempt meditation sporadically and don’t grasp its importance, resulting in a drop in practice frequency. This pattern mirrors issues faced in exercise or weight loss routines. If you skip several days, the habit often fades away, leading to lost opportunities for personal growth.
Daily Meditation: The Key to Habit Formation
The secret to solidifying a new habit—typically around 60 days—is daily practice. However, maintaining a meditation routine can be challenging for newcomers.
Why is this the case? Initially, meditation can be quite uncomfortable. The expectation is to relax, yet the reality can be quite the opposite. Your ego resists the stillness required for meditation, and you may find yourself confronting the chaos of your own thoughts.
Meditating often feels like a struggle against an inner child that refuses to stay still. Although many adults can sit quietly in various situations, dedicating a set time to sit with one’s thoughts can be daunting.
Too many people insist they cannot find just 15 minutes in their hectic schedules filled with Netflix and other distractions. They avoid meditation because it feels overwhelming, and as a result, they never improve at it.
As Naval Ravikant insightfully states, "Only through suffering do you have change and self-improvement."
Section 1.2: A Simple Solution to Stay Committed
To avoid slipping away from my meditation routine, I utilize a meditation application called 10% Happier. This paid app offers numerous guided meditations and a timer for unguided sessions, helping me to maintain my daily meditation commitment.
Why do people engage in games? They enjoy winning. By tracking my meditation streak with this app, I experience daily victories, and longer streaks fuel my desire to maintain them.
Chapter 2: The Role of Guided Meditation
The first video, "Mindfulness and Gamification," explores the intersection of gaming and meditation, offering insights into how to make meditation more enjoyable and engaging.
The second video, "Meditation Is A Video Game (Here's How You Win)," presents an audiobook that provides strategies for integrating meditation into your daily life as a rewarding game.
Using the unguided timer feature, I can monitor my meditation streaks, which currently stands at 568 consecutive days. This straightforward approach effectively keeps me engaged in my practice.
If you miss a day, don’t stress; allow a guide to assist you. Having a soothing voice leading you can significantly enhance the experience and offer valuable techniques for improving your meditation practice.
Many meditation apps, like Headspace and Waking Up, offer similar features. If you’re interested, feel free to reach out for a guest pass for 30 days of full access, no credit card required.
Final Thoughts: Gamification as a Motivational Tool
If you prefer not to use an app, consider marking your meditation days on a wall calendar—just as effective!
Meditation asks for one simple thing: daily commitment. If a playful approach helps you stay consistent, it’s absolutely worthwhile. The benefits you reap will be substantial.
Thank you for taking the time to read this!
Gary
August 2022