How to Start and Maintain Your Meditation Practice
I still consider myself somewhat “new” to mediation. I’ve practiced yoga, some call yoga a “moving meditation”, but in my 100 degree studio, most classes feel more like hard, sweaty work than meditation. As I’m journeying through the practice of still meditation, I feel more shifts in my life, body, and mind than in ANY other change I’ve ever made. The results are somewhat indescribable, but my top 3 words I would use to describe the shift are:
PRESENCE. INTUITION. PEACE.
You ask 100 people and you may get 300 different words to describe what they get from meditation! But I want to leave you with encouragement and tips on how to start that were helpful to me in staying consistent.
Schedule your meditation
Same time, same space
Start small
Don’t assume you can’t meditate
Be REALLY kind to yourself
Be clear on your intention
Reflect on the benefits
Make yourself accountable
Use guided practices or try group meditation
Why schedule? When developing any habit, the schedule is a must. Pick a time when you can sit in the quiet stillness and be undistracted by the remainder of your to-do list. Life is busy, meditation is important, treat it like any other appointment you intend to keep.
Same/Same? Meditating at the same time and same place each day supports you in developing a consistent practice. Feel free to experiment with different times of the day. One instructor said, “I like the morning because my mind is a blank slate,” and so I went with that. Carve out a comfortable little corner, cushion, or chair, including meaningful or beautiful objects. In time, your body and mind will begin to relax when you enter that space.
How small? Something REALLY doable- like 3-5 minutes. Small goals make it easier for you to succeed, generate confidence and momentum. Once this becomes habitual, you can lengthen your practice and add a couple of minutes. *Research shows it’s more beneficial to meditate daily for 5-10 minutes than once a week for an hour.
Even ME??? I had a friend tell me she was too fidgety to meditate. But she stuck with it and now is so glad she did! Yes, you will have thoughts pop up, laundry, my neighbor said, I need to buy eggs, call mom… and that’s OK! You bring your attention back to your breath and VOILA! You’re strengthening your attention muscles. Practiced repeatedly, you become more mindful throughout the day.
Kindness matters! The longest relationship you will ever have is with YOURSELF. Make it a healthy, loving one. Meditation helps you relate to yourself with patience, acceptance, and kindness.
What’s my intention? Why you want to meditate is important. The more clear you are on your motivation, the more you will be inspired to show up. Meditation is a practice of self-awareness. If you make an excuse to not meditate, kindly recall your intention for why you practice and do your best to follow through.
Mirror Mirror? At the end of your practice, reflect on how you feel and what benefits you are experiencing from practicing. Maybe journal about it. Learn what you love about meditation. IS your mind clear? Are you calm? Are you relaxed, happier, centered? Let these be your reasons to stay consistent.
Medi buddy? One of the best ways to stay consistent is to make yourself accountable to someone who is doing the same thing. Text message: “Hi friend, I just meditated today, you?”
Guided or group? Guided meditations are an excellent way to take all the guesswork out of meditation and help you get the most out of your practice. Group retreats or single classes can also be very supportive and beneficial. Group meditations can be powerful and inspiring!
Resources:
Find what you like and use regularly.
