Get the Weight Off Your Mind in 10 Minutes a Day

If that title has the ring of a typical fitness course to it, there’s a good reason. There are a lot of similarities between mental fitness and physical fitness. A mind burdened with useless attitudes is as unhealthy as a body blanketed with layers of fat. And wouldn’t you know, just like there are guaranteed prescriptions for bodily fitness, there are indeed several foolproof prescriptions for mental fitness. It’s two of those mental fitness prescriptions that I am going to touch upon now.  They are uncannily similar to certain prescriptions for physical fitness. You’ll see…

The mental fitness prescriptions I’m talking about are mental weight training and a balanced mental diet.


Prescription 1: Mental Weight Training

AerobicMentalExercise So what is mental weight training? It’s making your mind do a specific exercise on a daily basis for 10 minutes. It strengthens your mind when you do it. The more you do it, the stronger your mind becomes. You see how it’s similar to weight training ?

Let’s give it a whirl. To start with, just sit in a place where you will not be distracted by outside elements. Tell everyone around you that you do not want to be disturbed for 10 minutes; switch your phone off or tell someone else to answer it and say you are busy, and if possible close the door to the room in which you are sitting.

Now close your eyes and watch your breath. Breathe slowly; be conscious of your breath flowing into your nostrils, streaming into your lungs and then slowly flowing out of your lungs and out through your nostrils. If your mind gets pulled off in a different direction while you are trying to do this, don’t worry, it’s natural. What you have to do is give more importance to your breath-watching. The only reason that your mind gets pulled off onto other subjects is that you think they are more important than your breath-watching exercise. Trust me and re-align your priorities.

Perform this exercise for 10 minutes every day. Over time (maybe even in a week), you will find that at the end of the 10 minutes your mind feels wonderfully refreshed. How long it takes for this obvious phenomenon to occur basically depends on how well and how many times you perform the exercise. ‘How well’ means how good your concentration was (recap what I said about distractions). In a nutshell, the more regular and less distracted you are, the faster you will get results.

If you keep the exercise going for some months, you will find that the refreshed feeling persists long after you’ve gotten up and gone back to the rest of your daily routine. The fact is that you would have become a somewhat calmer person on the whole.

After that happens, you’ll start wanting that calm all the time (I mean, who doesn’t want more of a good thing?), for which there are more methods, but first please do what I have just described, that will be plenty for now…


Prescription 2: Follow a Balanced Mental Diet

GodMentalDiet Feed your body a balanced diet and your physical health will be great. Feed your mind a balanced diet and your mental health will be terrific. It’s as simple as that.

So what is a balanced mental diet?

A balanced mental diet consists of inputs that do not upset your mind but instead enhance the performance of your mind.


Inputs that upset your mind (this is not an exhaustive list):

  • Violent or depressing movies, songs, speeches and writings
  • Hanging out with people who have a negative, violent or antisocial attitude
  • Abused drugs.


Inputs that enhance the performance of your mind (again, not an exhaustive list):

  • Movies, songs, speeches and writings that carry a positive message about life
  • Hanging out with people who are cheerful, non-violent, positive and productive
  • Studying the teachings of those who have attained inner peace.


I totally understand if you think what I’ve just said is simplistic, fanciful or maybe wacky. PLEASE don’t dismiss it out of hand… I’ve learned these techniques from great Masters; I’ve practiced the above mental weight training and balanced mental diet myself and can vouch for their efficacy.

Give both of them a shot, keep at it and you will definitely see progress and great results!

To your good life,



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10 Replies to “Get the Weight Off Your Mind in 10 Minutes a Day”

  1. Lucky, this was a great post. I love how you describe the mental weight training. Sometimes wiping our mental slates clean can feel like the most difficult task on our to-do list, but the way you described the process makes it much more approachable to those who may be resistant to meditation. It’s more Jedi mind-training and less yogic. Although I personally love both approaches, I could see how some would find “mental weight training” less intimidating than “meditation.” Thank you so much. Great tools!

    1. Glad you liked the analogy, Erin. My personal experience has confirmed the absolute correspondence between weight training and realizing one’s true identity. All one requires is to give self-realization a very high priority in life, if not the top priority!

  2. This has always been a part of my daily routine, Lucky… and I can personally vouch that it does really work. :o)

    It maybe just a simple breathing meditation technique but it is very effective in creating wellness for both body and spirit. Coupled with positive love thoughts filling up your consciousness, who will go astray with this?

    Thank you for sharing this… blessings of much positive love energy and light to you always.

    Goddess bless.

    1. Glad to hear you are at peace, Moonlith. I’m happy that others will be calmed by the tranquility you radiate.

  3. I love this! Have not done the breathing exercise in years and will start it again. I did drop all the negative people in my life just recently and that has already had a positive impact on me:)

  4. Oustanding presentation – a new perspective through which to view tried & true practices for living authentically and simply.

    Living lightly, treading lightly…allowing awareness to tip toe lightly through our experience…it’s a way of being that requires gentle devotion.

    Thanks for serving as a reminder that these muscles are always under the surface – ready to be built, eager to become stronger from our prompting.

    1. I’m very happy that the post was of benefit. From your comment I can tell that you have already put much thought into the subject —

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