CONTEXT

This email is for everyone who could use a little more calm in their lives right now— including me. 😅

Here’s the thing. Being “mindful” doesn’t have to mean sitting cross-legged on the floor alone in silence. The so-called “point” of meditation is to simply get rid of some clutter in your mind.

How? Start by noticing all the clutter in there.

Here are 6 surprising ways to practice mindfulness:

METHOD

1. Walking Meditation

It’s time to debunk a myth:

You don’t need to be sitting still in order to practice mindfulness.

Here’s how this one works:

1. Go for a walk (ideally in nature).

2. Be mindful of every step you take. Pay attention to your breath.

3. Each time your mind wanders, just notice it. Then gently bring it back to your steps. You’ll feel more calm after just a few minutes of this.

2. Eating Meditation

Yes, you read that correctly.

An eating meditation = savoring each bite of your food and being mindful of its taste (rather than rushing through meals to get to the next thing on your list).

How it works:

1. Enjoy a meal alone and put your phone away.

2. Eat slowly. Take small bites of your meal and chew 10+ times.

3. Close your eyes. Notice the texture, temperature, flavor. When your mind wanders, simply bring it back.

3. Loving-Kindness Meditation

This one is so powerful. It involves sending positive vibes to yourself and others.

How it works:

1. Carve out 10 mins in a quiet spot where you won’t be interrupted.

2. Close your eyes and invite more love, health, happiness into your life.

3. Then picture a loved one vividly. Imagine sending them that same love, health, and happiness.

4. Body Scan Meditation

It’s so useful (yet surprisingly rare) for us to spend 10 minutes thinking about our body without any judgment.

How it works:

1. Sit or lay down in a comfortable position. Close your eyes.

2. Slowly “check in” with each part of your body. Notice any sensations or feelings, then move on.

3. Start with your toes and slowly continue up until you reach the top of your head.

5. Sound Meditation

Play soothing sounds, and pay attention to the sensations created in your body.

How it works:

1. Find a comfortable and quiet place. (Noise-canceling headphones come in handy for this.)

2. Play a sound meditation. (I’m a fan of nature playlists on YouTube. The one I’m using now is called Autumn Forest). 🍁

3. If your mind starts to wander, simply bring it back to the sounds.

6. Visualization Meditation

Imagine yourself on this specific day, 10 years from now. What is your dream life, if you had zero chance of failure?

How it works:

1. Grab a pen and paper (or use this beautiful 14-page PDF I built for you)

2. Imagine that it’s March 10, 2035 (exactly 10 years ahead).

3. Describe everything you do, from the moment you wake up. Where are you? Who are you living with? What is your health like? What is your job? How often do you travel? What’s your mindset like?

This exercise is so powerful that I wrote an entire post on it. Many people told me it was the best thing I’ve shared. And 180,000 people have downloaded the free companion workbook in the 1 month since I released it. 🤯

CLOSING THOUGHTS

Mindfulness isn’t about not having thoughts. It’s about noticing your thoughts.

Tim Ferriss often talks about the magic of mindfulness. He once described our daily thoughts as a thunderstorm. Rather than standing in it, meditation is like entering a home and getting to observe the storm through the window.

Try out these 6 methods. Find the one that gives you the best shelter from the storm..

Until next week,

Jade

P.S. Congratulations to all of the Archimedes members who joined this week! This cohort is so incredibly inspiring— full of CEOs, founders, bestselling authors, keynote speakers, and more. Ben Meer, Colby Kultgen, and I truly can’t wait to meet you in tomorrow’s welcome session!

And I’m sending a warm welcome to everyone who joined The Quiet Rich newsletter since last week! Learn more about The Quiet Rich here. 🎉