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Meditation as a Tool for Overcoming Personal Limitations


A lot has been said about the impact of meditation on human health. However, one aspect that is rarely mentioned is psychological exploration. It is the ability to overcome your own emotional and psychological limitations, automatic reactions, and to examine aspects of your psyche that may interfere in different areas of life.


When Can This Be Useful?

• If you have made a decision but still haven’t acted on it. (Procrastination)

• If a certain scenario triggers negative emotions, even though there seems to be no logical reason for it. (Emotionally negative pattern)

• If you simply want to better understand your attitudes or beliefs in a certain area. (For potential optimization)


In all these cases, meditation on a question can be helpful.


How Does It Work?

Very simply: ask a question → meditate → get insights. If needed, repeat the process.

Example Practice (Using Public Speaking Anxiety as an Example)

  1. Find a quiet place where you won’t be disturbed.

  2. Sit in a comfortable position. (Traditional meditation postures work well, but choose what suits you.)

  3. Set a timer. (I use Insight Timer; there’s also a web version. A good duration is 15 minutes. You can add interval sounds every 5 minutes for extra focus.)

  4. Set an intention. For example:


“I want to understand why I experience negative emotions during public speaking. In order to live a full life, be happier, and better serve those around me.”


I like this structure because it shifts the focus away from the ego.


  1. Just observe. Notice thoughts, images, ideas, emotions, and bodily sensations. Do not actively interfere or judge yourself. If you feel like thinking about something in the context of the question, you can, but usually, the brain does the necessary work on its own if you don’t interfere.

Results


If the issue is simple, one session might be enough to gain insights and see the situation from a different angle. If the problem is deeper, you may need several sessions.

Example from Experience

I had a real fear of publishing my first piece of music—to the point of a panic attack. I used this technique for two weeks, and as a result, I recalled an experience I had before the age of one. Of course, this was an extreme case, requiring significant effort.


In most cases, such deep work is unnecessary. This practice provides fast and effective results and helps you move forward.


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I want to make a confession. I am a routine junkie. If I see something remotely interesting and helpful, I will probably try it. And I am like this for 20 years.

After trying almost everything under the sun, and after working with many people, I think I’ve found three routines that are universally useful for most people in most cases. By useful, I mean that they can improve their quality of life in almost every scenario.


1. Intense Physical Activity

Yeah, it’s banal. But it’s incredibly useful for so many things. It reduces anxiety, depression, and improves cognition, learning speed, focus, mood, lifespan, libido—you name it, intense physical activity probably improves it. Intense physical activity is also effective for addicts trying to stop their addiction because it releases similar chemicals—only without trying to kill you.


2. Meditation

There are many types of meditation, but even the most basic one—focusing on your breath for 10 to 15 minutes a day or even occasionally—tends to improve almost every aspect of your life. It enhances attention, improves mood, and helps with stress management. It improves focus, lowers cortisol levels, and has a wide range of benefits backed by large-scale studies. Meditation is risk-free, free of cost, accessible in almost every situation, and affects nearly every part of your life.


3. Journaling

As with intense physical activity and meditation, there are many different types of journaling you can explore. For now, I’ll focus on free journaling—writing down or using voice memos to externalize the content of your brain in a free-flow format. Personally, I used a fountain pen and paper for a long time (recommended by my coach), but now I use the speech-to-text function in ChatGPT for journaling.


The main benefit of journaling is externalizing your thoughts and gaining perspective. It’s like clearing a mental buffer. It brings clarity, quiets inner chatter, and helps you identify what’s important and what’s troubling. Journaling is also backed by science—what researchers call the Pennebaker Effect has shown that expressive writing can significantly improve mood, aid in healing trauma, and enhance mental well-being.

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