Tips for meditation and daily routine to avoid PMO

Petros,

I am not master at meditation but I have found that it takes a bit of time until you will start to notice any effects from it. When you meditate you are changing connections in your brain just as you are doing when rebooting from PMO. It takes time. My suggestion is to stick with it. When you do it, don't force it. Don't try to not think about anything. Just sit - and be. If you notice you are having intrusive thoughts, acknowledge them. Then let them go and try to clear your mind again. Meditation is a skill and like any skill, you need to work at it to get better.

 

Hello Petros,

I've kept a meditation practice of varying intensity over the past 7 years, so I have to help to offer. I will say, the practice of meditation will not the the silver bullet to overcome this addiction, but many find it is an enormously helpful tool to have in your bag. Often times, you'll find that the awareness you gain by meditating will be enough to realize when the urges hit that "wait a minute, I can step around this and grow instead."

For the type of meditation I practice, the focus is to observe the mind's behavior, sans-judgment. The reason being that once we judge the mind's behavior, we get emotionally invested and pulled into it's activity, whether it's relevant, useful or otherwise. The best way to begin is to find a place where you can sit comfortably, but alertly, settle in, and pay attention to what happens in your mind. It's bird-watching, but instead of birds you're observing your brain's activity so you can become aware of it.

Focus on the rhythm of your breath--in, out, in, out and keep a one-pointed focus on that. The state of mind you will "want" in meditation is that of being wholly focused, without exerting yourself to be so. There will be many time when you'll finish your practice and think "that wasn't a good session"--this is actually fairly irrelevant; what's important is that you practiced and were present in the experience.

Send me a message if you need more detailed help with this!

 

I have been practicing meditation for the past month consistently. Been attempting it however, for over a year on an off. The Meditation i have been practicing over the last month however, is not conventional, which usually teaches you to focus on your breath when distracted etc etc.

Instead, you first start with a few deep breaths to relax yourself and do a body scan to relax your body, You then consciously practice compassion, followed by gratitude, then forgiveness, followed by creative visualisation where you picture how you want your life to be in 3 years time, then picture the perfect day ahead and then finally finish off, asking whatever you believe in, to give you energy and power to help you achieve your desired state of being ( this could be god, universe, whatever you believe in)

What have we as humans being doing over the past 100 years ? We have been looking after our body to make it cleaner, look "Perfect" and feel healthy. Go back 100 years and wed stink, have bad breath, yellow teeth etc. So we look after our bodies, but we fail to look after and develop our "MINDS"!! What do most of us do ? We wake up every morning feeling groggy and instantly feel anxious about the day ahead, our future worries us etc etc, and this is depressing. We need to start training out minds! This is where the 6 phase meditation practice comes into play....

This was all recommended in a book i read called "Code of the extra ordinary mind" by Vishen Lakhani. I HIGHLY recommend this book as it will dive further into lifestyle choices, defeating rules set by society and effective mediation for anyone who is depressed, stressed, anxiety fuelled, seeking validation, approval off of others... list goes on.

Personally, this 6 phase mediation has helped me massively ( understatement ) I practice this meditation every night before bed. Ive shot from being depressed and anxious to being so happy in life. People who used to piss me off with stinky attitude no longer affects me, instead i empathise with them. Im so much more social, confident and so connected to life! The practice of gratitude combined with forgiveness has some immense benefits on the mind, EVERYONE should be doing it! I also have a morning routine which consists of a 2 minute cold shower as soon as i wake up (gets me out the groggy mood) i then listen to my favourite music while preparing for work and the happiness flows through my day.

Most importantly, what has this done while on my PMO journey ? In the past i would relapse, go back down the sad route of regret etc etc, you all know that route. What happens when i relapse now ? I can honestly say i don't feel sad, regretful anymore. I notice it as a lesson that can be learned and stay happy all the way!

I fully believe its our mindset which is destructive in the first place and we blame PMO on most of it. If your not training your mind and developing it the right way, you will suffer for a long time.

 

meditation is one way to control your focus during the day, calming the thoughts.
If someone told the Dalai Lama that sitting while meditating is bad...well...
The point about meditation is to become aware of something and focus that awareness, you can do that in any possible way, like hanging upside down xD

I´ve written a thread about 2 habbits that changed the game for me, yet I had no urges in my current streak which feels a bit like cheating, but hey, doing exercises always pay of in a certain way.
Here is the thread: https://www.nofap.com/forum/index.p...abbit-to-make-reboot-100-times-easier.113146/