How to Use Meditation to Strengthen Your Willpower

To the uninitiated, meditation appears to be a relatively easy activity. Most people think it appears boring, but easy. Meditation is anything but. Meditation can be more mentally challenging than taking a cold shower, strenuous exercise, or sitting through an all-day meeting at work.

The urges that cause you to want to overeat, lash out in anger, gossip, or procrastinate are the same types of urges you must learn to overcome to meditate successfully. The urge to quit is great. Your brain tries to rationalize that sitting there is a waste of time.

If you can meditate successfully, you can do just about anything. Most importantly, you learn how your mind works and how it tries to trick you into doing silly things.


Build your willpower through the practice of meditation:

  1. Start with just 15 minutes per day. It’s quite simple. Just sit in a comfortable position. A firm, straight-back chair is a good option. Leaning back in a recliner can work well, too. Just be certain you can be comfortable enough to remain motionless, but not fall asleep. Sitting on the floor in the corner of the room is another popular option.
    • Use a timer so you don’t have to peek at the clock.
  2. Focus on your breath. Close your eyes. Inhale and exhale. Count each exhalation until you reach 10, and then start over. The whole point is to only focus on your breath. Feel the air passing in and out of you. Just keep your attention on the breath. Notice the breath, but don’t think about it.
    • Be aware of your breath, but don’t have any internal dialog about it. Don’t judge it. Just notice it.
  3. Your mind will wander. It’s highly unlikely you’ll even count to five before a thought intrudes on your meditation. It might be about your boss, the itch on your neck, or wondering if you need to do laundry. That’s how poor your ability to focus is.
    • When your mind wanders, just bring it back to your breath.
  4. Notice what happens. Notice how your mind wanders very quickly. You’ll probably find that you can’t reach 10 breaths even once without an interfering thought. Also notice your self-talk. You’ll try to convince yourself that this meditation thing is a big waste of time.
    • Just keep doing your best until the timer alerts you that the session is completed.
    • When the urge to quit hits you, just relax and return to your breath. This is one of the most useful skills you can develop. You can use it anytime you have the urge to do something you know you shouldn’t, like eat a donut or call your ex late on Saturday night.
  1. Add 10 minutes each week. Fifteen minutes isn’t easy. Twenty-five is even more challenging. Imagine what an hour is like. As your tolerance for sitting and focusing grows, keep adding time. Build up to at least an hour of continuous meditation.
  2. Try to maintain the same feeling throughout the day. At the end of a meditation session, you feel pretty good. It’s the only break your brain gets each day. Try to maintain that feeling as long as possible. When you get stuck in traffic, or are annoyed by a coworker, focus on your breath.

Your ability to concentrate, regardless of the distractions around you, can be built through meditation. Meditation teaches you how to overcome your learned urges and tendencies. Your ability to focus can be developed. Meditation is a wonderful tool for building will, discipline, and strength of character. It’s also 100% free!

This concludes our training for today. We invite you to advance your personal development and financial literacy education by subscribing to Holy City’s Battlefield Academy. Get access to resources that will help you elevate your financial IQ, enhance internal / external communication skills, and create a prosperous outlook.

Until next time: God bless, stay positive, and be true to you.

More To Explore

Wellness / Fitness / Health

Getting In Shape: Where to Start

Getting in good shape and maintaining a high level of fitness not only allows you to look and feel better in your clothes, it’s also

Finding God
Spirituality & Religion

Finding God: Stigma, Myths, and Faith

God, a concept that has been discussed, debated, and worshipped for centuries. Yet, finding God remains a deeply personal and often challenging journey for many.


Share This Battle Call

Improve Your Life with HolyCiti Self Mastery Community

Change your thoughts,
change your life.

Receive The Battle Call in Your Inbox

Cultivate strength, insight, and wisdom to live your best life.

The Battle Call

We won’t send you spam. Unsubscribe at any time.

Holy Armory

God is Greater Than The Highs and Lows – Black MagSafe iPhone Case With Card Holder

“God is greater than the highs and lows” is a powerful statement of faith that acknowledges the sovereignty and power of a higher power in our lives. It is a reminder that no matter what highs or lows we may experience in life, God is always present and in control. “God is greater than the highs and lows” is a statement of faith that celebrates the unwavering love and power of God in our lives, and inspires us to trust in His plan for us.

View Product »

Freedom – When people have the Spirit of the Lord, they are free – Embroidered Oversized tie-dye t-shirt

This streetwear essential is more than just a fashion statement—it represents the liberation that comes from having the Spirit of the Lord within you. Whether you’re exploring the city or simply lounging with friends, this t-shirt will become your go-to choice. Join the movement of expressing your faith and individuality through fashion. Don’t wait any longer to claim your piece of freedom—order our Freedom Embroidered Oversized Tie-Dye T-Shirt today and let your style reflect the liberty you possess!

View Product »

Faith – 11 oz White Mug with Color Inside

Faith is a powerful and complex concept that encompasses belief, trust, and hope in a higher power or spiritual force. It is a fundamental aspect of many religions and spiritual practices, providing a sense of purpose, guidance, and comfort to individuals in times of need. Faith provides a source of inspiration and strength that can help individuals face the ups and downs of life with courage, compassion, and resilience.

View Product »