“`html
Understanding why you use technology can help you create a healthier relationship with it. In today’s session, Jay Vidyarthi helps us examine our motivations and find ways to achieve greater balance and purpose in our technology use—without any guilt.
Recent research indicates that our constant engagement with technology can negatively affect our well-being on various levels. However, technology isn’t going away, so how can we navigate this tension and develop a more mindful relationship with it?
According to meditation instructor and tech designer Jay Vidyarthi, “Enjoying technology is perfectly fine. The issue arises when we become so reliant on it that our lives lose balance—and this often happens when a device or app meets an unhealthy emotional need.”
In today’s session, Jay guides us through a reflective practice to uncover our motivations for using technology and to foster intentionality about the when, why, and how of our digital habits.
A Meditation to Understand Your Reasons for Using Technology
Follow along with the guided meditation script below, taking breaks between paragraphs, or listen to the audio version.
- This will be a contemplative exercise. Decide whether you’d like to meditate with your eyes closed in a comfortable position or if you’d prefer to journal. If journaling, grab a piece of paper or open a document on your computer.
- Pause the audio whenever you need more time to settle into your space. There’s no rush to get started, so find a quiet or inspiring place for reflection or journaling.
- Begin by thinking or writing about why you might want a better relationship with technology. What drives you? Is it a general feeling or specific patterns you’re aiming to change? Did any experiences prompt you to work on your tech habits? Are there stories in the media that resonate with you? Or are there positive experiences with technology that bring you joy and purpose that you’d like to revisit?
Are there positive experiences with technology that you want to recapture or enhance in your life?
- Think about how a more mindful approach to technology could benefit you and those around you, whether they be family, friends, coworkers, or even the cashier at the store.
- If you find it challenging to uncover deeper insights, try repeatedly asking yourself why. For instance, start with, Why do I want a better relationship with technology? Your response might be, I want to feel less stressed. Then follow up with, Why do I want to feel less stressed? You might realize it’s because you want to be present for those you care about. Continue this process to uncover deeper truths about yourself.
- As you reflect, notice any feelings of judgment or shame that arise. If you are journaling, take a moment to review your thoughts; if contemplating, simply reflect. Allow any judgment to pass without clinging to it. For example, you may hear self-critical thoughts like, Why do I desire a healthy relationship with technology? It’s because I can’t control myself and I’m addicted. Acknowledge these thoughts, but don’t let them dominate. Maintain curiosity and focus on motivations that promote personal growth.
- As we near the end of this session, try to summarize your reflections into a simple word or phrase. If journaling, draw a line across the page. If you’re meditating, clear your mind. Seek something that encapsulates your motivation and intention for developing a healthier relationship with technology. Be specific and concise.
- Once you have your phrase, commit it to memory or write it down. Then, allow yourself to relax; there’s nothing more to accomplish right now. Enjoy this moment of rest and non-doing.
- When you feel ready, gently open your eyes if they were closed. Stretch or hydrate as needed. If you haven’t already, jot down the phrase you created and place it somewhere visible to serve as a reminder of your intention and commitment to enhancing your relationship with technology.
It’s crucial to remember that improving your relationship with technology doesn’t only involve limiting negative behaviors. It also means actively enjoying the aspects of technology you love, seeking authentic online connections, and allowing any sense of purpose derived from technology to flourish in your life. I hope you found this helpful. Until next time.
“`