Zen suggests that when sitting, you simply sit. If enlightenment comes it comes. But you should stop striving for it. There should be no expectations of growth, change, happiness, or insights. You should sit for sitting’s sake, or more specifically, you should just sit…

Before we progress into the advanced practice component of this book, it is important to address some common myths and misconceptions about mindfulness. Below you will find some of the questions, beliefs and concerns people have prior to starting a mindfulness practice, as well as some of the things they wished they knew earlier on….

‘‘‘To the mind that is still, the whole universe surrenders.’ – Lao Tzu

One of the goals of our meditation practice is to bring the mindfulness state off the meditation mat and into our everyday lives. Just as we lift weights in the gym to be strong in daily life, we meditate formally so we can be mindful in daily life. But there need not be a distinction between the end of a formal session and the rest of our day. Indeed, with practice we will be increasingly able to become mindful at any time. First with small glimpses, and then over longer periods of time…

‘‘We have only now, only this single eternal moment opening and unfolding before us, day and night.’ – Jack Kornfield

Knowing if you are meditating correctly is uniquely challenging. Unlike most other pursuits, it is completely internal, and the results are entirely subjective. You could watch two people sitting, one in deep meditation and the other lost in a daydream, and not be able to tell who was doing what. In fact, the day dreamer may emerge from their sit appearing more refreshed and relaxed than when they began, whereas the meditator may appear exhausted….

Some days, meditation can seem like a chore. It can feel like you are totally out of focus for the entire session. That your mind is wandering out of control, and it is all you can do to stop yourself from getting off the mat and ending the session early. Perhaps you are plagued by embarrassing memories, find yourself bombarded by strong emotions, or are simply falling asleep. Whatever the reason, that meditation session just sucked. Please do not stress, this happens to everyone. It is not a sign of regression, or that you are meditating incorrectly. The truth is that you can only have the meditation you are having. Whatever happens, happens and that is okay.

For some people, their meditation practice is greatly enhanced in the presence of others. Getting together with a group of like-minded people to practice can be quite rewarding. A good meditation group will be motivating and help keep you accountable. It is one thing to skip a session when you are alone, but quite another when you have agreed to meet up with a group. This is a form of positive social pressure and is a great tool to harness the positive effects of peer pressure. What is more, when you are meditating with others, you will have a wealth of experiences and resources to draw upon should any questions or concerns arise.

Some of the most common questions about meditation relate to posture. ‘How should I sit? Should I open or close my eyes? What do I do with my hands? Can I use a chair and a cushion? What if I don’t have the flexibility?’ Depending on the tradition of your instructor, you will receive different answers to these questions, some of which will be contradictory, all of which will seem very convincing.

I lift every morning and often train at night as well. Beyond the gains to my strength and fitness, lifting has taught me lots about life. It has reinforced certain things and confirmed others.

Here are ten life lessons I’ve learnt in the iron church: