and exclusive beginner tips for meditating
It’s not easy being an introvert in a world made for extroverts. It’s loud, busy, and demands a lot of interaction. It’s exhausting to work in a noisy open office all day long and then go to an after-work event in a busy restaurant (because networking is part of the success path, too).
Recharge
I realized fast I can’t live like this. I was exhausted, couldn’t sleep well, and was tired the whole weekend.
I didn’t just try to find relaxing time on the weekend; I introduced a morning routine and new habits without realizing it. They help me prioritize my calmness at the beginning of my day and then slow down in the evening.
Here are the 5 habits I found for myself to recharge from this busy and loud world:
Bathe in the forest
I love walking. It’s not easy to find quiet spots in the city, but it’s possible. I found an amazing park that is so huge, you will always find a quiet place for yourself, and just a few people passing by from time to time.
The Japanese have the term “forest bathing”, and that’s exactly what I’m suggesting: bathe (not literally or naked) in the beautiful nature with its beautiful colors and sounds. Enjoy nature!
Studies have shown that the color green and looking at nature calm us down, and that’s what those walks are for. Not just about moving your body (which is an important bonus), but enjoying the calming environment.
Cuddle up and read a good book
Most introverts like reading books. Because it’s a hobby that helps us recharge.
My favorite spot to read is in my hanging chair on the balcony in the sun. It’s not necessarily calm, but the sun gives me energy, and I can blend out the noise when the book is good.
Reading books improves our imagination, and I love being transported into a story and feeling with the characters. Or if you’re a lover of non-fiction, you can learn a lot from other people’s experiences.
During the colder months of the year, I love curling up on my couch with a cup of tea and a fluffy blanket. It’s the best way to recharge from work and warm up after coming home.
Tell your notebook everything
Whether you’re a writer or journaling, introverts have many thoughts that need to be written down. Our brain is full of overthinking, and by writing, you can empty it, which is a big relief.
I started writing in my 20s, and I’m sure before that, I formed a lot of small wrinkles from being overwhelmed by all the thoughts I had.
Writing helps you process your thoughts and feelings, and by doing that, you realize it isn’t as bad as it sounds in your head, or you will find a solution.
It’s like therapy for me. I have to formulate my thoughts, and by doing that, I realize it’s either not so bad or I find a solution.
We are exposed to so much input daily through watching TV, scrolling through social media, reading, and ads. This can be overwhelming for introverts and highly sensitive people. By writing everything down, you get it out of your brain again. You categorize it by formulating sentences and realizing what is and isn’t important.
Meditate
Meditating is my No. 1 habit to recharge. Of course it is, but a lot of people don’t give it much attention because it’s a skill they need to practice. It’s not calming during the first few sessions.
I get it. I had the same problems with meditating at the beginning:
- spinning thoughts
- music stuck in my brain
- not finding a quiet spot
- drifting off
- falling back to sleep
And that’s normal. It’s a skill, like everything else; you have to train.
But it’s so worth it for introverts. It’s those calm 10 minutes in the morning that keep me sane. (But start with 2 minutes.)
After years of practice, I just have spinning thoughts every few weeks during my meditations. I focus on my breathing, my body, and a mantra like “I trust and relax”.
Here are the tools that helped me train my meditation skills.
Quick tip before starting (so you don’t make the same mistake):
Don’t be mad at yourself if you don’t calm down every time.
There are always good and bad days.
Counting your breathing
To stop your thoughts from spinning, I count my breath.
Breathing in = 1, breathing out = 2, breathing in = 3, breathing out = 4… until 10 and then you start again.
You shift your focus to your breathing, and usually, you stop thinking about other thoughts.
Whenever you drift off again, refocus on your breathing.
Turn on a guided meditation
If you struggle with focusing and falling asleep, I recommend turning on some guided meditations on Spotify (part of podcasts or playlists) or YouTube. There are a lot of great free ones, and don’t worry, they are harmless (it’s not hypnosis).
Recently, I started listening to money mindset and affirmation meditations. There are a lot of amazing ones that help us subconsciously change our mindsets.
Here’s the money mindset meditation I’m listening to: The Ultimate Money Mindset Meditation by David Bayer (Spotify)
And I’m listening to this affirmations meditation (it’s in German): 101 positive Affirmationen für dein Leben von Laura Malina Seiler (Spotify)
Just search for meditations in your favorite podcast listening app or on YouTube and find the ones working for you.
Thinking a mantra
I trust and relax. with my breathing
When I’m more stressed than usual by my thoughts, I breathe and think my mantra with it: “I trust and relax.”
Because I’m stressed from overthinking and worrying, this sentence helps me to trust life and the universe, and this relaxes me a lot.
This sentence needs to be a personal message to yourself and your thinking to slow down.
Scan your body
You can feel your stress in different regions of your body. And the good thing is we can consciously relax our muscles.
My face, shoulders, and chest get tense. I consciously have to recognize and relax it.
A body scan meditation helps you relax all your muscles, even the ones you usually don’t think about (or don’t even know you have).
Start with your toes. Feel into every one of your 10 toes and relax the muscles in them. And you do that with every bit of your body. Move slowly.
“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.”
– Deepak Chopra
Try the tools and find what works best for you. It can vary day to day. I still use them when I struggle to relax. Meditating is a skill you should never stop using and improving. But the practice itself is what makes you relax.
Visualize your dream and take time to think
Introverts are already thinking a lot. I call it the overthinker syndrome. So why do I suggest thinking more?
It’s about consciously taking time to think and visualize. In our busy daily lives, we forget to take a break and just be. When was the last time you just sat in a quiet room to think?
You are overwhelmed because you don’t take the time to process and think things through. You don’t take the time to visualize and define what you want your future to look like.
Take some time today (or on the weekend—set yourself a timer or calendar entry) and consciously think about your goals, what success looks like to you, and just process the present.
In the end…
…it’s up to you what helps you recharge. These are some suggestions that help me recharge daily. Start small, try them, and then check what works for you.
You don’t have to live in overwhelm.
Start with one small habit, 2 minutes a day, and watch how your calmness grows.
You deserve a balanced and full-of-energy life!
Tell me in the comments below what new recharging strategy you will start today!
Less Stress. More Time. Less Overwhelmed!
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