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  • Zach Fay

    Canadian writer
How Frank Ocean Outsmarted His Record Label And What That Teaches Us About Self-Belief
Musicians

How Frank Ocean Outsmarted His Record Label And What That Teaches Us About Self-Belief

Frank Ocean’s career has been a string of perfectly executed game plans and unique offerings to the music world. His art is timeless, perfectly blended genres with storytelling that is poignant, simple and utterly flawless. He first emerged onto the scene as a songwriter for artists like Beyonce, John Legend, Justin Bieber and Brandy. After signing to Def Jam as an artist, Frank wasn’t able to carve out the space he needed to gain the label's attention and loyalty. That’s when he dropped nostalgia, ultra without their permission and burst onto the scene. The mixtape made Frank an immediate legend and drew buzz from all over the internet. Def Jam simply couldn’t ignore him then. One year later, Frank returns with Channel Orange, the Grammy award winning masterpiece that certified Frank’s ability as a songwriter and outright visionary. His work was effortless, loved by everyone and distinguished as a rare offering by a young artist. He’d cemented himself as a great artist, respected by his peers. Endless and Def Jam RecordingsThen he disappeared for four years. No one heard from him, fans waited anxiously for new music until in August of 2016 a mysterious stream appeared on his website. Fans slowly watched as Frank built a staircase. Towards the end of the stream, his latest album, Endless appeared as the soundtrack.(Frank Ocean's Endless visual album)A beautiful, intricate and yet sometimes disjointed offering. Endless is simply beautiful. However, the project signifies much more than Frank Ocean’s return to music. Frank cleverly used the album as a decoy to get himself out of his deal with Def Jam, and then signed an exclusive contract with Apple Music for a second album (released that same weekend). Though unconfirmed, there’s rumors Frank used a private benefactor to pay back the initial $2 million advance he received before dropping the album, thus retaining the ownership of his releases with Def Jam. After dropping Endless to get himself out of the Def Jam deal, he dropped his real album, Blonde with Apple Music for an earth-shattering $20 million. It is considered by critics to be one of the greatest albums of the 21st century, and was a stunning hit with fans.Blonde's Defining Success“I feel at peace with all that,” Frank explains in an interview with GAYLETTER, “I feel like the best outcome for myself was that outcome, and I feel proud of what I was able to get done with it. I love the music and the art that came out of that period, as well as the visual work. It’s definitely a period I look back on fondly.”“Well, fucking with major music companies, you’re going to be…deflowered. Anytime you get into the business side of the arts, there has to be some degree of objectification or commodification that you’re comfortable with, of yourself and of your work.”The reality is that the music business is just that, a business. Just as labels have found ways to move around artists, Frank found a way to move around them. The plan is legendary, and a huge win for artists around the world in terms of ownership over your art, career and livelihood. (Getty)Frank did something few artists ever get the chance to do, and he came out with a huge financial payoff in the end. He notes however, that purpose and intention are big parts of the journey. It’s important to reflect on where you want to go, specifically and what success really looks like to you. It’s easy to get disillusioned with a career in the arts. “I don’t know about purity. It depends on what you want. A lot of people I talk to about careers in the music industry, their ideas of success have to do with nostalgia. They have to do with tropes of success, things they’ve been shown over the years that represent what a successful career is. I think that helps you become prey, because somebody can manipulate you with those things. Then you may get to a point in your experience where you become disillusioned with those things. So anybody having a clear idea — even if it’s as crass as “how much money do I want to make, specifically?” — I think that’s much clearer than some of these other things that represent success, whether that’s X amount of spins or streams or plaques. Even sold-out venues. If those things don’t help you reach your defined priorities, then what are those things there for?”“That’s how I try to make decisions in my life and career, and, if asked, I share that philosophy with anybody who asks. For me, it’s about Why am I doing this? What exactly do I want from this? And how do I get those specific things I want out of this? And what does success look like on those terms? And what does failure look like on those terms? That’s how I think about it now.”Aftermath of Frank Ocean's Finesse(Getty)Frank’s deal is immortalized in the industry forever. He forced Def Jam to quickly cancel all Apple exclusive deals as payback for the move and proved there’s ways for artists to build their own leverage in this industry. By paying attention, and deeply understanding the game you're moving in, you can create a foundation to build wealth off your art while retaining ownership. The industry was created to confuse people without the resources to understand. Frank is another artist in a long list of great who’ve created blueprints for the next generation to profit off of their work. One of the most important aspects of Frank's success is that he understands his value. He wasn’t willing to settle for less. He’s built a career off of betting on himself. With nostalgia, ultra and the self-released success of his first mixtape, to the unforgettable masterpiece Blonde, Frank has always found a way to stay one step ahead of the competition and industry as a whole. He’s consistently defined success on his own terms and that’s given him the ability to create life as he imagines. Self-belief is at the root of all achievement.

What Is Groupthink? How To Avoid This Common Bias
Motivation

What Is Groupthink? How To Avoid This Common Bias

Groupthink is a common psychological occurrence within groups in which people lean towards a certain consensus despite evidence that points to the contrary. It stems from humans' social need to fit in and avoid tense situations as opposed to being the outcast to a larger group. The term was first used by social psychologist Irving L. Janis in 1972. Tim Grover, author of Relentless and famed mental coach, describes these groups of people as ‘coolers’. People who prefer to stay quiet in the face of crowds instead of defending their own opinions. The phenomenon can be problematic when people begin to distance themselves from their own thoughts and begin to make irrational decisions alongside large groups of people. Being an independent thinker is an important part of making the world a better place and it’s the responsibility of each individual to educate themselves on ways to better consume and understand information. Signs of Groupthink(Getty)False assumptions of unanimity are key indicators of groupthink. If members of the group automatically assume that everyone else agrees with them and are not open to criticism or other ideas, it’s likely that groupthink is occurring. Unquestioned beliefs lead members to ignore possible moral problems and not consider the consequences of individual and group actions. Rationalizing prevents people from re-analyzing their beliefs and can lead to missed warning signs that the conversation is headed the wrong way. Stereotyping leads members of the in-group to ignore or even demonize out-group members who may oppose or challenge the group's ideas. This can make it difficult to stand up and share your thoughts. It’s also common to feel as if there’s no significance to putting forth your opinion, and so it’s better left alone. This causes members of the group to ignore important ideas or information."Mindguards" act as self-censors, and hide problematic information from the group. Rather than sharing important perspectives that can add to the conversation, they keep quiet or actively prevent sharing. This can be for a number of reasons including fear of reprisal, or social anxiety in general. Pressure to conform is often placed on members who pose questions or utilize their curiosity to lead the conversation forward. They can be seen as disloyal or ridiculed for offering new and intriguing information. Often, leaders of a group that are suffering from groupthink can get defensive or rude when questioned on their opinions. Potential Impacts of Groupthink(Getty)Groupthink can cause people to ignore important information and can ultimately lead to poor decisions. This can have consequences in even minor situations such as education where confirmation bias and information literacy take place, however in major situations groupthink can have extremely dire consequences. In the medical, military, or political field, for example, groupthink can lead to negative sanctions towards social groups, hysteria, mass propaganda and more. Undoubtedly,the phenomenon can have high costs in the real world.These include the suppression of individual opinions and creative thought which leads to inefficient problem-solving. The tendency to seek consensus above all else also means that group members do not critically assess the potential risks and benefits of a single decision. They are simply pursuing social acceptance above all. Groupthink also tends to lead group members to perceive their own group as inherently moral or right. The echo-chamber of information psychologically causes the group to feel as if they are making the most educated decision. Avoiding GroupthinkEvaluate all ideas critically: rather than prioritizing ideas that a vocal majority or minority seem to be on board with or those that are suggested by senior team members, evaluate ideas objectively based on merit. Take a variety of opinions, approaches and perspectives to the idea or problem at hand. One good way to do this is by getting all members of the group to write down pros and cons for each idea before deciding on a course of action. Have an open and welcoming discussion and treat all those around you with value. (Getty)As a group leader, keep your ideas to yourself: you may not be aware just how much influence you have on the decision making process, consciously or not. It’s important to give people the floor and make them feel comfortable providing solutions to problems. By keeping your ideas to yourself at first, you encourage the rest of the group to use teamwork and brainstorming to come up with answers to complex problems. Have smaller group discussions: another way to quickly remove groupthink and confirmation bias is to give each person a bigger share of voice in the group discussion. The more people you have in a group, the more folks tend towards the psychological effect known as social loafing, where they expect the other group members to carry the load since there’s a bigger team. By breaking down your groups, you allow for each member to have a share of the voice and present their idea without being lost in the noise. Consider an outsider’s opinion: sometimes, an outside expert can help clarify ideas and pinpoint the strengths and weaknesses of ideas. The advantage of an outside expert is that they aren't a part of your group dynamic and aren't prone to the types of rationalizations that may become second nature to an in-house team. Ultimately, an outsider may have the exact perspective you were lacking and lead you to the solution. Being open to outsiders also creates a culture of openness and objectivity in general, which is undoubtedly beneficial to you and your group. Another way you can encourage teammates to speak up is to give them different ways to contribute to the discussion. Many people with brilliant minds feel more comfortable communicating ideas or concepts through messaging as opposed to interrupting someone or speaking, others prefer to communicate visually as opposed to through texts. Allowing your group to think and communicate in different ways can help prevent negative tendencies. All in all, it’s important to be aware of the signs of groupthink and to build habits that constantly, analyze, rebuild and reform our conversations. By doing so, we give ourselves the best chance of reaching objective and truthful conclusions.

Blue Zones: Life Hacks From The World's Healthiest Countries
Physical Health

Blue Zones: Life Hacks From The World's Healthiest Countries

Health is at the absolute center of who we are as human beings and with a constantly evolving and shifting world, the overall health of our societies continues to be the foremost challenge facing our populations. A majority of the aspects that dictate whether a country’s population is healthy or not depends on the infrastructure in place for them to live peacefully and access healthcare. Many of the world’s populations do not have that privilege, but those that do have been able to find ways to thrive and nurture their communities while living unusually healthy and prosperous lives.What is a Blue Zone?A study conducted National Geographic set out to document pockets of the world’s healthiest people, with these areas qualifying as Blue Zones. Their criteria was centered around a long life expectancy or places with a large number of people who’ve lived to be over 100. The four places that met the criteria of a Blue Zone were Sardinia, an island north of Tunisia in the Mediterranean sea, Ikaria in Greece, Nicoya Peninsula in Costa Rica, and Okinawa, Japan. With a team of researchers, medical anthropologists, demographers and more they studied these populations to find similarities between them. Together they came up with nine factors for a healthy and long life. Move NaturallyThe world’s longest living people don’t necessarily run marathons or lift weights at the gym. They live in naturally stimulating environments that force them to move. Never overburdened or at an extreme pace, their everyday work enables them to get a consistent amount of exercise. (Getty)Purpose“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’ for both it translates to ‘why I wake up in the morning.’” Purpose is extremely important to a healthy body, spirit and mind. It allows us to keep a positive perspective, and a growth mindset towards life. DownshiftHabits that enable us to take a few moments of mindfulness or prayer in some cultures are extremely beneficial stress relievers. Everyone around the world deals with stress but it’s the cultures and people that have rituals to occasionally downshift that stress that end up living the longest. 80% Rule“‘Hara hachi bu’ – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day,” the study explains. Overeating is a large cause for many of the healthy afflictions plaguing particularly western societies. Plant Slant(Getty)Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Wine at 5People in all of the blue zones studied drink a moderate amount of alcohol everyday. Approximately 1-2 glasses often around dinner time. The important thing to note is that any type of overdrinking is not considered healthy. Belong“All but five of the 263 centenarians we interviewed belonged to some faith-based community,” explains the Blue Zones study, “denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.” Religion plays an important role in community, tribe and purpose. It provides a solid mindset to overcome life’s biggest challenges. Loved Ones First(Getty)“Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).” A loving and strong family system is extremely important to a long life. Right TribeHaving social circles that prompted healthy behaviors is a major aspect in living a healthy life. Our social network is a large dictator of where we end up. “Okinawans created ‘moais’–groups of five friends that committed to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.”Longevity DietsThe focus around all of these places, and even in the large communities that surround them is that diet is one of the most important aspects to a long and healthy life. What we put into our bodies is the most significant characteristic that determines that state of our physical and even mental health. It’s important to remember that a natural diet will save you from a majority of life’s greatest illnesses. Built To MoveMovement is also a major aspect to a healthy life as humans were not built for, and did not evolve to be sedentary creatures. Sitting at a desk all day looking over a screen with a hunched-over back is bound to have long term effects on individual and population quality of health. It’s important to work exercise into your daily regimen as a natural movement. One that is consistent throughout the day. Skip the escalator to jog up the stairs, find easy ways to keep your heart rate at above average. Consistent and daily effort into your physical health is important for longevity. (Getty)Key Takeaways for a Healthy Life Although many of the world’s healthiest countries rely on powerful institutions and government funding to achieve a high quality of life, there are important lessons to be learned from all corners of the globe. At its crux, a powerful and natural diet, consistent exercise, are the keystones to a long life. However, research also shows that many other important factors play a part, such as a feeling of belonging, a tribe to rely on, and knowing how to shift stress at the right time so as to not have a serious effect on our health. It can be extremely difficult to take care of ourselves but without our health nothing is achievable. It’s important to note these lessons but also think of ways we can all add to a better global health system for all the world’s citizens.

How to Meditate: Guided Meditation for Beginners
Meditation

How to Meditate: Guided Meditation for Beginners

Around 15 years ago, I bought myself a copy of Meditation for Dummies. I’d always been interested in starting some form of basic mindfulness meditation, but couldn’t build momentum. Was it as simple as closing your eyes, taking a few deep breaths, and daydreaming, existing in the present moment? To practice meditation, was I supposed to levitate, try out strange meditation postures and turn my back on the world, and set up shop in a cave in the Himalayas? Even having bought the book, to begin meditating didn’t feel accessible or achievable. So I let the book cover gather dust, and my inner peace lapse. Eventually, as mindfulness meditation practices became increasingly popular, I started to use guided meditations to learn how to meditate. Soon enough I took to the practice, and never looked back. Since then, meditation has become a huge part of my life and profession, and I’m fortunate enough to teach others how to develop this powerful skill.In this article, we’ll cover the basics of how to meditate. This is an in-depth guide that will cover the benefits, different meditation techniques, and, most importantly, certain myths about meditation that could cause your practice more harm than good. By the end of this guide, you’ll have a clearer idea of what meditation is all about, and be ready to start your practice, from the comfort of your own home. Or a cave in the Himalayas, if you wish.Benefits of a meditation practiceDid you know both Oprah and Paul McCartney are dedicated meditators? Well, when it comes to the benefits of meditation, the number 3,000 is significant. Firstly, because that’s roughly how many years ago Buddha taught the popular mindfulness meditation technique, who he himself adapted from even older traditions. Since then, millions have verified the effectiveness of meditation, from all types of cultures and backgrounds.Away from the spiritual roots of meditation, there are now over 3,000 scientific studies showing the benefits of meditation. In recent years, research has been boosted by the use of fMRI and EEG scans, which can directly capture the effects of meditation on brain activity. In summarising key findings, UCDavis list 10 standout benefits, which are:Reduced stressImproved memoryIncreased attentionEnhanced willpowerBetter sleepLess painLower blood pressureLess anxietyLess depressionGreater compassion(Yuri_Arcurs / Getty)What’s most significant about the research into the benefits of meditation is that, although the short-term sense of stillness makes the practice itself enjoyable, there are many long-term benefits that spread far beyond 20 minutes of sitting. The four areas meditation benefits the most are mental health, physical health, performance, and spirituality. Let’s look at these in more detail below.Mental health benefitsMany teachers describe meditation as a workout for the brain. Unsurprisingly, the mental health benefits of learning to settle the mind are far-reaching. Studies have found that mindfulness meditation, the most widely researched, can be as effective as drug treatments in treating depression and reducing anxiety. Not only that, but due to an increase in self-control, meditation can be helpful in overcoming addiction. Most remarkably, brain-scanning technology has discovered that the practice of meditation changes the physical structure of the brain. The concentration of grey matter related to emotional regulation, learning and memory, and processing information have been shown to increase following a period of meditation. And, in talking of long-term benefits, a study from UCLA found meditators’ brains don’t show as many effects of aging as non-meditators. The authors say these findings “add further support to the hypothesis that meditation is brain-protective and associated with a reduced age-related tissue decline.”Physical benefitsThe changes in the brain from meditation display the overlap between mind and matter. But the physical results don’t end there. A study from 2012 separated 200 high-risk individuals into two groups: one who focused on health and diet, the other who focused on transcendental meditation. Five years later, the researchers discovered that those who turned to meditation had a 48 percent reduction in their risk of heart attack, stroke, and death.There are multiple studies that demonstrate how meditation can reduce blood pressure, boost the immune system, and lower stress levels. In addition, one of the biggest studies into meditation, with over 3,500 participants, showed that meditators were better able to handle chronic and intermittent pain.Meditators have been found to fall asleep quicker, and experience better quality sleep, too. Considering sleep is one of the most vital aspects of overall health and wellbeing, sitting for a few minutes with your eyes closed before… lying down with your eyes closed, is more than worthwhile.Performance benefitsDue to the brain’s cognitive boost from meditation, performance is enhanced, too. The big benefits of meditation include increased attention span, memory access, and mental sharpness. Another significant benefit of meditation on performance is its ability to promote divergent thinking — this style of thinking is open, receptive to new ideas, and more likely to join dots and find creative solutions.Spiritual BenefitsWhilea growing body of research is showing scientific evidence for the benefits of meditation, spiritual traditions have understood the importance of stilling the mind for millennia. While I value meditation being taught away from a spiritual context, there is an abundance of wisdom that complements the practice and can support a deeper spiritual connection — to yourself, and to the world around you.Personally speaking, meditation completely transformed my worldview. I was an atheist before I started my practice. But having had a feeling of “coming home” when I started meditation, I was then motivated to explore the teachings that added context to the techniques I was learning.Myths about meditationWhen teaching meditation, it’s common that the biggest hurdle for most people isn’t the practice itself, but the myths, stereotypes, and misconceptions they have about meditation. Without gentle guidance, these myths prevent a lot of people from beginning or prevent them from building momentum once started. Below are common myths about meditation that can hinder your practice:Myth #1: You can be good or bad at meditation(Patrik Giardino / Getty)You’d be amazed how many people start a meditation practice and then give up because they believe they’re “no good” at it. Part of the reason for this is a culture that encourages a mindset of success that is linked to certain outcomes. That might be a certain level of productivity, or having a high level of a particular skill.Meditation goes against most modern conventions. Even the practice of being in total acceptance of whatever surfaces during meditation is difficult for most people, because they have a preconceived idea of what being “good” at meditation is all about. That could include beliefs around being able to sit perfectly still, or having no thoughts for extended periods of time.A solid foundation for a meditation practice is to understand there’s no such thing as being good or bad at meditation. That’s not to say there aren’t good or bad techniques, but that’s a different matter altogether.Myth #2: The purpose of meditation is to silence the mind Although meditation and mindfulness are now popular in the West, it’s likely you’ll have some stereotypes of Zen monks sitting in a state of bliss for hours on end. The strong and often unconscious link between meditation and “zen” states is one that can create expectations about what meditation is supposed to be like. The biggest expectation is that the purpose of meditation is to silence the mind.Understandably, it’s an attractive goal. Who wouldn’t want to reduce the background noise and turn off the self-critic? The purpose of meditation is to fully witness the mind and all of its noise. That’s it. The beauty is, the more you can relax into this state of acceptance, and witness thoughts, feelings, or emotions in their fullness, then the mind begins to settle all by itself.There’s a grain of truth in this myth. Meditation does quieten the mind. But this inner-stillness is a byproduct of steady, relaxed practice. One of the paradoxes of meditation, that most Zen monks will smile at, is that any attempt to quieten the mind will likely see the mind become even busier! And let’s not forget, there are other forms of meditation, included movement meditation, whose goal is to energize the body and mind through calm and purposeful breathing or movement. Not all meditation is the same!Myth #3: Meditation makes me anxious (or sad, or angry…)I hear this a lot. People turn to meditation because they’re attracted to the idea of switching off the mind, or finding inner stillness. They hear of the benefits and they’re ready to get started. Then, they begin meditation, and at some point they start to notice a strong surfacing of difficult emotions, from anxiety to sadness to anger. The meditation practice is then blamed for these emotions. The truth is, meditation is a powerful technique that often surfaces deeply suppressed emotions or memories. This can be disconcerting. And without quality instruction or guidance, it can be difficult to know where to turn. Sticking to the qualities of the technique will allow these emotions to be processed and to lose their hold. But this comes with an important caveat.Meditation isn’t always the answer for people who find themselves confronted with challenging emotions. In days gone by, monks or spiritual disciples would have had a guru or advanced teacher to lean on for support. Our culture doesn’t offer the same type of support, and it could be that the surfacing of such emotions is too much to handle alone.When this is the case, I’d recommend seeking a professional — either a therapist, if this is linked to trauma or intrusive, overwhelming emotions, or a meditation teacher. Myth #4: Meditation is about resultsA similar thread of the idea of being “good” or “bad” at meditation is focusing on results or outcomes of the practice. This is a myth that is easy to fall into, especially with growing bodies of scientific research displaying a host of benefits from meditation. It can become tempting to meditate just for the results or benefits. In a similar way of trying to silence the mind, attempting to meditate for its benefits can cause difficulty.To explain this in a different way, there’s an element of faith with meditation. Even away from its deeply spiritual and metaphysical roots in Eastern traditions, there has to be some trust that the technique is beneficial. Results aren’t always immediate (although often the shift is noticeable after only a short period in meditation) and the focus always has to be on the practice — which might feel too simple to be beneficial.Buddhist teacher Sharon Salzberg shares a beautiful story that highlights the need for patience with the results:“I was running around upstairs in the flurry of having to leave. I was standing in one of the bathrooms and I dropped a jar of something, which shattered into a thousand pieces. The very first thought that came up in my mind was: ‘You are really a klutz, but I love you.’ And I thought, ‘Oh wow! Look at that.’ All those hours, all those phrases where I was just dry and mechanical and I felt like nothing was happening. It was happening. It just took a while for me to sense the flowering of that and it was so spontaneous that it was quite wonderful. So: Not to struggle, to try to make something happen. Let it happen. It will happen.”Meditation techniques(PeopleImages / Getty)“Praying is talking to the Universe. Meditation is listening to it.” – Paulo CoelhoNow we’ve got a few myths out of the way, it’s time to explore different meditation techniques. Although the practice itself is fairly straightforward, there are certain techniques that have stood the test of time. They’re verifiable and have shown concrete results, and you’ll find them included in many books on meditation. Following the techniques below will help add structure to your practice:Mindfulness meditationThis is arguably the most popular form of meditation. Although the terms are usually lumped together, there is a distinction between mindfulness and meditation. Mindfulness is based in Buddhist philosophy. It’s the quality of being aware and present, with a non-judgmental attitude towards thoughts, feelings, and sensations. It applies to all moments. Meditation, on the other hand, is dedicated time to practice the quality of being aware.Mindfulness meditation uses an “anchor” as a place to focus attention. It can be the breath or a particular part of the body, such as the feeling of your feet on the floor. Using the anchor to refine concentration, you then start to notice when your mind wanders, and return attention back to the anchor. The technique is noticing distraction and returning focus, repeated over and over again.Body scan meditationA body scan meditation is similar to mindfulness meditation. Rather than use an anchor to focus on, you use meditation to scan your body from head to toe. As you bring awareness to different parts of the body, you’ll notice a richness of sensations and feelings that you might not have noticed previously. Again, the mindset of relaxed, non-judgmental awareness is required.This is an eye-opening practice, because it shows how, when on autopilot, we become disconnected from the body and all of its ever-changing, alive sensations. It’s also incredibly grounding, as it tends to move attention away from the mind, into the body. I personally find that this quietens the mind.Loving-kindness meditationAnother Buddhist practice (also called the Metta Bhavana), loving-kindness meditation is a heart-centered technique of cultivating kindness, love, and compassion to ourselves and others. The full Buddhist technique encourages the development of “sending” compassion. It begins with yourself, then moves onto someone you love, then someone neutral (such as the person serving you coffee), and then onto someone you dislike (the most challenging!) before moving onto all beings.There are two techniques to work with this. The first is to picture these people in mind, whilst reciting a mantra, such as: “May you be happy, may you be well, may you be peaceful, may you be loved.” You repeat this a few times for each person, including yourself. Another technique is to use visualization, such as imagining a bright white light, which represents love, compassion, and kindness, and seeing it radiate from your heart to theirs.A few pointers with this technique: most people struggle a lot with sending loving-kindness to people they dislike, and even more with sending it to themselves! This is sadly common. It can pay to start the technique by focusing on people you love, before leveling up to yourself and those you have challenging relationships with.Mantra meditationJust like how mindfulness meditation uses the breath as an anchor, mantra meditation uses a silent phrase to refine focus and attention. Although the word mantra has become part of everyday speech, its Sanskrit origins lie in Buddhism and Hinduism. Split into two parts (“man” = mind and “tra” = vehicle), the sacred meaning of a mantra is a vehicle to transcend the usual mental activity, leading to deeper levels of presence and awareness. It can be an entire phrase, a word, or a syllable. Different meditation techniques place different values on the mantra itself. The popular transcendental meditation (TM) technique uses a mantra that has no inherent meaning, which helps the practitioner avoid being caught up in additional thoughts. However, some, such as the loving-kindness meditation above, use mantras that have a deliberate purpose.Walking meditationThis offers a nice bridge between focused meditation, and mindfulness applied to every moment. Walking meditation is a practice of being fully aware, present, and non-judgemental as you move through the world. You might try this in a meditation space, walking in circles, or while out walking through nature. Buddhist teacher(d3sign / Getty)Thich Nhat Hanh is one of the pioneers of mindful walking. He explains:“Walking meditation is first and foremost a practice to bring body and mind together peacefully. No matter what we do, the place to start is to calm down, because when our mind and our body have calmed down, we see more clearly. When we see our anger or sadness clearly, it dissipates. We begin to feel more compassion for ourselves and others. We can only feel this when body and mind are united.”A simple practice is to walk slowly, placing attention on each step. Attempt to align your steps with your breathing at a rate that feels comfortable for you. For example, you might take three steps for every exhalation. Hanh recommends a mantra to assist the practice. For each inhalation, try “I bring peace to my body” or “I know Mother Earth is in me”.Which type of meditation is right for me?There’s no one-size-fits-all meditation. I always recommend people try different techniques and see what feels like a good fit for them on an intuitive level. For most beginners without a teacher, this is best achieved through guided meditations. If you find a teacher or course that is accessible, it’ll offer you a solid structure to build the foundation of your practice.A technique that feels enjoyable but encourages enough discipline to concentrate the mind (for example, to avoid “meditation” being an excuse to sit and daydream!) is a perfect balance. There’s no dogma when it comes to your meditation practice, so feel free to have flexibility. But I’d stick to one technique for a period of time to give it a chance. And, although I’ve shared that meditation isn’t about results, it does help to have an idea of your goals, or intentions, with starting your meditation practice. Are you looking to understand the psyche? Are you looking to reduce anxiety? To ease stress? To feel more compassion or love for yourself and others? My personal journey with meditation began by using the Headspace app, which offered guided meditations based on mindfulness meditation (with elements of loving-kindness meditation, too, due to creator Andy Puddicombe’s Buddhist background). After using the app for a while, I started to meditate alone. Then, I attended a Vipassana retreat which was a nice extension of what I’d learned, before serendipitously finding a teacher who shared a transcendental meditation technique with me.That now forms the basis of my meditation practice. But, I get a lot of nourishment and joy from loving-kindness meditations (particularly with visualization) so I make sure I add that to the end of my practice or go through spells where heart-centered meditation is the focus, especially if I’m being hard on myself, or my heart feels closed. After some exploration, you have to do what works best for you. If you find it more helpful to meditate while doing advanced yoga poses, then go for it!In conclusionNow you’re equipped with knowledge and hopefully clarity on how to meditate. We’ve explored common myths that can keep you stuck, covered the benefits of starting a practice, and shared a number of meditation techniques. All that’s left is to get to action, to set aside time to start applying what you’ve learned. It’s easy, right?(Khosrork / Getty)Not quite. As Ram Dass said: “If you meditate regularly, even when you don’t feel like it, you will make great gains, for it will allow you to see how your thoughts impose limits on you. Your resistances to meditation are your mental prisons in miniature.” Building consistency with a practice is part of the practice. For so many people, making time to sit in silence and meditate is the hardest part.I encourage you to be patient as you establish this new habit. Let go of any idea of being good or quieting the mind. Just do your best to find five to 10 minutes each day to sit and start practicing a technique, and give it time for the results to take care of themselves. Be easy on yourself if you skip a session or if you struggle to concentrate — it’s all part of the journey!