The benefits of meditation are greatest when practiced daily. However when you start meditating it can be a challenge to maintain a consistent morning practice. It may take a little time to build your practice.
In the beginning particularly you will encounter resistance and make excuses not to meditate. Be aware of this and gently remind yourself of the benefits of meditation and how much better your day will be for doing the practice. Beginning your day in a calm, relaxed state can help you achieve more in your day and in a shorter period of time. Be patient with yourself and to help you along, here are some tips on how to cultivate a regular meditation practice so that it becomes part of your day.
1. Choose your meditation space
It’s best to find a quiet location where you won’t be disturbed. Make this your go to place for meditating, like a little sanctuary.
2. Same time every day
Pick a time for your practice in the morning and the evening and stick to it. Build this into your daily schedule. Having a set time helps to create the habit. Setting a reminder on your phone can help remind you and if you use a diary make sure to schedule the time there.
3. What is your why?
Why do you want to develop a meditation practice? Write down why this is important to you. Make it so compelling that on the days you feel less inclined to practice this will inspire you back into meditation and help you to push through the resistance. You can also create an affirmation to help you train the mind. Affirmations are written in the present tense so you write them as if you already have it. Affirmations usually start with ‘I Am….’
4. Make a deal with yourself
Commitment is key here to a daily practce. Make a pact with yourself to return to your meditation place at the same time every day. This is non negotiable. Just like brushing your teeth, you do it every day. It can help greatly to write down this commitment e.g. I now commit to having a consistent meditation practice at (time) every day. When we write down our intentions on paper it helps to reinforce it in the wiring of the brain. So get out your pen and paper and make that commitment!
5. Thoughts are ok!
As you meditate, you will inevitably find that your mind drifts away and becomes distracted by sounds or thoughts. It is normal for the mind to wander. Do not try to stop or resist your thoughts or “empty your mind.” Whenever you become aware that your attention has drifted away, simply observe the distraction/thought without getting stuck in the drama of it and then gently bring your awareness back to your breath – the inhale and exhale.
6. Sit in a comfortable position
Whether you sit on a chair or on the floor, be sure to sit in an upright comfortable position. If you are uncomfortable then you will be distracted and unable to meditate. Make sure to have any supports you need like a cushion or block to support your knees or back before you begin. Also, it is good to wear something to keep you warm as you sit.
7. Track your daily progress
Have a journal and write down each day the time you meditated, how did it feel and what did you notice about your day that was different. There is a lit of research around the benefits of tracking progress. Tracking your progress helps you to stay focused and gives you inspiration to keep going on the days you may not feel like it.
It also helps to have a repeat a mantra while meditating. If you would like to know more about how to setup your own meditation practice then please take a look at my meditation series – Meditation and Mindfulness.
Ideally, meditation can be done first thing in the morning upon rising and then again at the end of the day, preferably prior to dinner. In general it is best to meditate on an empty stomach.
I like to start my day with meditation, before I get into my day. This helps me feel centred and calm throughout the day. The evening meditation can help to release any stress or tension from the day.
Overall, be kind and gentle with yourself, practice non-judgement as best you can and smile at any resistence! Like any new skill or habit you wish to create, the more you do it the more it becomes normal and natural. Keep going and you will reap wonderful benefits in your daily life!
Maria King