Give It a Try.

Hi Friend,

A few months ago, I was once again feeling annoyed and frustrated with myself for not being consistent with my meditation practice.

I have no excuse. I know the power of quieting the mind. I know the incredible benefits of a mediation practice. And yet.…

Something different was called for.

I decided that what I was craving was a little … structure. A little … novelty. A little … playbook.

And so I created my very own meditation ritual, and I call it 4-4-4-4.

4 minutes of box breathing +
4 minutes of chanting* (or quiet mantra repetition) +
4 minutes of gratitude +
4 minutes of creative visualization (or “manifesting”) =
16 minutes of meditation

This structure has solved a problem that has haunted me for decades.

I love box breathing, because it gives my mind something to focus on as I relax and get present.

I love chanting OM or another mantra to engage my vocal chords and create that mind/body connection.

I love counting my blessings and realizing just how much there is to be grateful for.

And oh, mannnnn do I love a good creative visualization. I have some Big Hairy Audacious Goals I’m trying to hit, and I love visualizing myself knocking down every single one of them.

Once I’m done with my 16 minutes, I work on whatever is most likely to help me realize those BHAGs.

I’ve shared this with several clients recently, all of whom report they are 4444ing their way to a more consistent meditation practice as well.