Establishing a Daily Meditation Habit
Meditation. It’s one of my non-negotiable daily practices. It’s something I come back to every single day, and it has really helped me with stress reduction, but also in getting to know myself better and how to focus on what really matters to me. There’s no better way to set the tone for your day, or let go of it in the evening.
There are many reasons medication is beneficial for our health and well-being, but science agrees. Meditation is a great way to improve focus and sleep, deter age-related memory loss, and even decrease blood pressure. It can also help enhance self-awareness and help control how we react to stressors in our lives. (Read more on the blog here.)
If you’ve always wanted to try it, but struggle to get started, check out these six steps to create your own meditation habit.
Do it First Thing in the Morning
Meditation can be done at any time, in any place. Often, people say they don’t have time to meditate. But literally, you can do a one minute meditation before you even roll out of bed. Try getting up a few minutes early, take the time for yourself, and you’ll see just how much of a positive influence meditation can have on the rest of your day.
Do it Anywhere & Everywhere
While it’s nice to have a dedicated quiet spot, it’s definitely not necessary to meditate. You can meditate while waiting for the bus, on an airplane, in your bed, or anywhere you need a quick break. Try taking a few deep breaths wherever you find yourself the next time you feel anxious or stressed. Notice how taking a few seconds to pause and focus on your breath can calm your entire body.
Know Your Why
As with any new habit, it’s helpful to define why you want it in your life. Knowing why meditation is important to you will make your efforts more meaningful. Are you looking to reduce stress, focus better through the day, or maintain a healthy mind? There are many reasons for wanting to start meditating- figure out what yours is, write it down, and remind yourself of it when your struggling to find the discipline to do it.
Start Small
You don’t need to meditate for hours a day to reap the benefits. Even a short meditation can calm your mind and refocus your energy. Don’t feel obligated to meditate a certain amount of time each day- just get it in. Start small- there are many 1 or 5 minute meditations out there that will give you the same benefits as longer ones.
Create Space
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It might help you to have a designated spot to go to for meditation. It doesn’t have to be a separate room, or an elaborate set up. Perhaps you have a quiet corner where you can set out a yoga mat or comfortable cushion. Having the space already set up can make the space more inviting and easy to return to on a regular basis.
Track Your Progress
Keeping track of a new habit is a great way to measure your progress. You can write it down, use a goal tracking app, or even track your sessions in a meditation app such as Insight Timer. The goal here is not to be perfect, but to improve and be consistent. Set small goals at first, and work into larger ones.
Focus on Your Breath
The biggest complaint I hear from those new to meditation is that their mind wanders. This is completely normal, and it happens to everyone. When you find your thoughts starting to wander, acknowledge the thought, and then refocus on your breath and the air going in and out of your body.
I hope these suggestions help you in your meditation journey. Please let me know what you’ve found most helpful in meditating consistently, and what keeps you coming back.
References:
https://www.healthline.com/nutrition/12-benefits-of-meditation