How would you like to radically reduce and dramatically decrease your overall level of stress… as well as impactfully improve your focus, attention, and overall well-being! Who wouldn't, right?
One of my mentors—whether he’s aware of it or not—is Brendon Burchard, author of several bestselling books, including The Charged Life and The Motivation Manifesto to name a few. After practicing the scientifically proven discipline of mantra-based meditation for over 10 years, he created an effective exercise called the “Release Meditation Technique.” In case you're completely new to this and aren't sure what a mantra is, it's simply a word or sound repeated over and over again to aid concentration in meditation.
Essentially, how it works is for 20 minutes (or for however long you have ), while focusing on your breathing, simply repeat the word “release," first out loud, then in your head. The goal is to release all thoughts, tension, and anxiety.
And thoughts will inevitably pop up during this time. That's totally normal. Just acknowledge them as they come, but keep focusing on that one word.
While this technique works well and is used by many, because it concentrates on letting go and releasing, I can't help but feel as if something is missing. Yes, emptying yourself of worry, tension, and fear is fantastic, but if it doesn’t simultaneously fill you with peace, joy, and love, how can you be sure you won’t be left feeling…empty? So, I made a slight modification. Instead of “release,” simply say the word, “receive.”
When you Open yourself up to receive peace. Tension melts away.
When you Open yourself up to receive joy, fear has no choice but to flee.
And when you Open yourself up to receive love—the essence of life—you can then generously give it away and share it with others. After all, you cannot give what you don’t already have!
Once depleted…you feel defeated…so take time to recharge and receive.
Try for 20 minutes, and for as long as you can, while taking relaxed, focused breaths, say or think the word “receive.”
And if you struggle when it comes to focusing on your breath, what I like to do is alternate between the words "Breathe" and "Receive." That way the only things I'm focused on is breathing and receiving! As you inhale, think "receive." as you exhale, think "breathe."
Here's what that might look like: (Check out the YouTube video above to see.)
Meditation, as with any discipline, takes time and practice. But it's worth it! So make it a daily habit to focus on your breathing at least once a day. Refresh and re-center yourself before any major shift in your events for the day. It not only helps yourself, it helps everyone around you as well.
It may be frustrating at first, so start small. It took me a really long time to get the hang of it. But the benefit far outweighs the struggle. Even if you start with just 2 minutes every morning, then try for 5, then 10, then 15, and work your way up to 20 minutes a day.
All right, I think you’re ready! But don’t take my word for it—put on some relaxing music, or just get comfortable and sit in silence, set a timer for 20 minutes (or for however long you can), and then close your eyes and begin to breathe…and receive.