Self-regulation: Follow a disciplined daily structure – same day, same time, same amount of time, same practice – for a week.
Prudence: Closely adhere to every standard meditation instruction in your practice, e.g., posture, airflow, placement of hands.Humility: At the onset of your practice, remind yourself of the impermanence of life as you reflect on your mortality and the mortality of those you love.
Forgiveness: Before each meditation, spend time deliberately “letting go” in which you breathe out and release tension, stress, blame, and defensiveness. Leadership: In preparation for each new meditation period, organize a step-by-step structure that you’d be willing to follow. Fairness: Practice offering benefit “to all beings” on the planet during your meditation (this include human, animals, plants, and other organisms). Teamwork: Practice meditation with another person or as part of a meditation group or spiritual community. Social intelligence: For each meditation period, mindfully reflect upon those who are suffering empathize with the sufferer. Kindness: Weave in compassion practice (self-compassion and compassion for others) in each of your meditation practices. Love: Offer up each meditation experience as a loving dedication to someone alive or deceased consider choosing a different person each time. Zest: Merge sitting meditation and mindful walking (e.g., walk, then sit, then walk). Honesty: See each meditation experience as an opportunity to break through at least one internal blind spot to see yourself more clearly. Perseverance: Challenge yourself at the onset of each meditation period to overcome any obstacle that arises, e.g., mind wandering, sounds, body tension, etc. 
Bravery: Keep challenging yourself! Gently challenge your body positioning (e.g., how you sit, how you cross your legs), breath with muscle tension, face inner discomfort, and challenge yourself with the location of your practice, e.g., with different types of weather, in loud and quiet environments. Perspective: Merge mindfulness with a philosophical reading. Love of learning: Merge mindfulness with a meditation reading. Judgment: Investigate distractions that arise in your mind for several seconds, before returning to your breath. Curiosity: Never stop exploring what is rising and falling in your present moment. Creativity: Practice a variety of sitting postures, different ways to follow your breath, and alternate paths for managing mind wandering. Then find the tip for your top strength and try it! These ideas apply to most mindfulness practices – breath meditation, walking meditation, and so on. Find the Mindfulness Tip for Your Top Strengthsįirst, choose one of your signature strengths. Try using your highest character strengths – called your signature strengths – to help you make the most of your meditation time. Why Use Strengths in Meditation?īy turning to your strongest internal qualities, you can supercharge your meditation practice. I am here to say that you can overcome these obstacles to your mindfulness practice and that using your character strengths is one way to start. They don’t have time, they forget or they feel it’s too difficult (their minds wander too much). When I survey participants in my mindfulness programs,there are some common mindfulness challenges people report.
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