Think Like a Monk: Train Your Mind for Peace and Purpose Every Day

by Jay Shetty

“If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.”

Where affirmations change the way you speak to yourself, mantras change the way you speak to the universe.

The world isn’t with you or against you. You create your own reality in every moment.

I can think of no better tool to help you find flexibility and control than meditation. Meditation helps you figure out what move to make in the dance. In meditation, we find clarity on who we need to be right now, in order to be our best in the moment. Our breath connects with our minds, our souls are uplifted in song, and in that place of energy and unity, we find answers.

Start with twenty-one minutes once a day, using a timer to give yourself seven minutes each for breathwork, visualization, and mantra. When you are ready for more, expand to twenty-one minutes twice a day, ideally first thing in the morning and last thing at night. Make sure you always begin with breathwork. Like a warm-up before you exercise, it should not be skipped!

Take a deep breath. Breathe in for a count of 1 - 2 - 3 - 4. Breathe out for a count of 1 - 2 - 3 - 4. Align your body and your breath by breathing in for the same amount of time as you breathe out. Do this for what feels like five minutes. At first you might want to set a timer with a pleasant tone to signal that the five minutes have passed. Ask yourself, “What am I grateful for today?” Breathe in gratitude and breathe out negative, toxic energy.

Now visualize a joy-, happiness-, and gratitude-filled memory. Think of five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Absorb the love, joy, and happiness. Take the love from that moment and visualize it flowing through your entire body. From your feet, to your legs, to your hips, to your stomach, to your chest, arms, back, neck, and head. Give love, joy, and gratitude to each part of your body. Do this for five minutes. Ask yourself, “What is my intention for today?” Is it to be kind, to be confident, to be focused? Set that intention now.

Repeat the following to yourself 3 times each: “I am happy about who I am becoming. I am open to all opportunities and possibilities. I am worthy of real love. I am ready to serve with all I have.” To finish your practice,...

To imagine your own death gives you a bird’s-eye view of your life. Try a death meditation whenever you are questioning whether or not to do something—to make a significant change, learn a new skill, take a trip. I recommend that you always do a death meditation at the beginning of a new year, to inspire new paths in the upcoming year.