A Million Thoughts: Learn All About Meditation from a Himalayan Mystic

Often we lose sight of the good in our lives simply because we are not consciously aware of it anymore. In facing our challenges and daily struggles, we forget that there’s more to our life, more to us, than merely living from one day to the next. This self-awareness journal is to help you see where you are going (and if you want to go there) and what all you already have to be grateful for.

This simple journal has a powerful way of building self- awareness, positivity and gratitude in your life. You could fill it every day for 40 days or less as per your convenience. You can use the template above to put it in your diary or you can download a soft copy from my website (omswami.com).

For each day, there are five sections.

I am grateful for: There are two rows in this section. Think about the two things you are grateful for in your life and jot them down here. Try to list two new things every day.

I can be a better person by: Once again, there are two rows. Write down two habits you wish to develop. Even if you pen down the same two habits every day, you’ll end up being more mindful. Gradually, your mind will start shifting towards those actions that are in line with your priorities.

I love myself because: Two reasons why you love yourself. It sounds easy but this section is where most participants have trouble in the meditation retreats I conduct. If you can list two new reasons every day, that will be simply marvellous.

I would love to learn: One skill you would love to learn. A skill you’ve always wanted to but never found the time to learn–playing piano, swimming, dancing, anything.

If I could be I would be: How would you live your life if there were no barriers? Who would you be? It’ll be an insightful exercise, one that’ll tell you what it is that you really want out of life.

Please fill this journal every day and review it at the end of your practice. It will bring about a subtle change in you as you’ll find yourself more positive, calm and focused. The benefit of maintaining this journal is multiplied when you meditate regularly.

Meditation Journal

For months, during my own intense practice, I meticulously maintained a journal of my meditation. It helped me see a pattern and understand if I was progressing on the path. At a glance I could see which hurdles bothered me more than others and if I maintained my state even when I wasn’t meditating. This journal has three charts. The first one is to measure the quality of your meditation sessions. The second is to mark which blocks or hurdles are impeding your growth. And the third one is to see if you are maintaining virtues at other times even when you are not meditating. The charts here are merely templates and you can make your own guidelines from this or download a soft copy from my website.

Please see the first chart below:

It lists six aspects of meditation for each day and session.

Each day has three sessions, M = Morning; E = Evening; and N = Night (just before you go to bed). You are welcome to put only one or two sessions every day. Your session can be as long as you want but it’s important to be consistent. To begin with you could do two or three 15-minute sessions.

The important thing to learn is how to mark yourself. For each aspect, at the end of your meditation, just reflect on it if you could maintain it and give a score accordingly. For example, throughout your session what was the quality of your concentration. If it was superb, give yourself a 7 out of 10, for instance.

The same goes for posture too. If you moved your limbs even once during that one session, deduct at least 4 marks. If you turned your head, deduct another 3 marks against posture. If you simply couldn’t keep your gaze still but kept your posture intact, deduct only two marks. The same goes for mindfulness and alertness too.

If you had sit down thinking that you would’ve meditated for 10 minutes but got up after 5 minutes, it means that the ‘duration’ aspect was compromised. Deduct at least 5 marks for this.

Pay attention to your mood and reflect on it after you complete the session. Could you maintain a smile, a joyous disposition? Score yourself based on how positive you were throughout your session.

Mark yourself at the end of each session.

At the end of 40 days, for example, or even two weeks, you can do a total of each segment and see what your strong points are.

Just like we ranked each session of meditation for its quality, we need to do the same for the various hurdles. It’ll help you see what’s been causing the most problems in your session. Please see the chart below:

Feel free to modify the template. If you only meditate twice or once a day, you can change it accordingly.

After each session of meditation, reflect on the quality of your meditation and mark which hurdles caused greatest distraction.