8 Tips for a Consistent Meditation Practice

So you’ve read the research on meditation and you’re ready to reduce your anxiety and stress, sharpen your focus and attention, and increase your compassion and self awareness. The experts say all you have to do is find some time in your day to sit and tune in to your breath. Sounds easy enough, right? Well, maybe not. Meditation itself is not always the challenge. Rather, incorporating this new practice into your routine and sticking with it long enough to achieve effective meditation is where things can get tricky. That’s why we’re here to help! Here are eight tips for developing a consistent meditation practice:

1. Start small  

Set a time-based goal for your meditation and make it small (say somewhere between one to five minutes). With short, doable time frames, you will be more likely to follow through with your goals and create a solid foundation. As you continue to practice, you can work towards lengthening your meditations.   

2. Pick a time that works in your schedule 

There is no better or worse time to meditate so make it work for you. If you are a morning person and it fits in your schedule, pick a time in the morning. If it makes more sense to fit it in during your evening routine, then that’s great too! It’s all about choosing what is most sustainable for you. 

3. Modify when necessary 

Sometimes life happens and it is not always possible to be in a silent, zen room at the exact time you’ve set to practice your meditation. Keep your deadlines soft and your location flexible. If you’re having one of those days, don’t be afraid to meditate in the car, waiting in a line, in the bedroom, in the kitchen; fit it in wherever and whenever you can steal a moment to tap into your breath. Strive to meditate in some capacity every day. 

4. Design a meditation environment 

Design your environment to make it more conducive to sticking with your meditation. Eliminate distractions by turning your phone on silent and putting away any other technologies, such as a laptop. If you’re at home, you can find a comfy cushion to sit on to make your posture more comfortable or use scents to enhance your experience. You can get as creative as you’d like and try different tactics that work best for you. 

5. Utilize resources 

There are tons of books and apps out there that are designed to help beginners and advanced meditators alike stick with their practice. Apps such as 10% Happier, Calm, and Headspace are great options that provide mindfulness courses, meditation skill builders, and guided meditations. They also occasionally host meditation challenges that can help keep yourself accountable.

6. Manage expectations 

While meditating has a lot of great benefits, they do not happen overnight. Don’t give up if you don’t instantly feel better after meditating for five minutes. It takes time and consistency to see results! 

7. Don’t sweat it when you miss days 

If you fall off your meditation game for a couple days or even weeks, don’t worry about it. You will not have lost any of the gains you had made. The beauty of meditation is it is always ready for you to jump back in and pick up where you left off. Brush it off, and start again.

8. You got this! 

Above all, believe in yourself and know that you are absolutely capable of meditation!

Source: https://www.mentalfloss.com/article/79926/9-tips-starting-meditation-practice-10-happier-host-dan-harris

https://www.themonklife.net/how-to-meditate-daily/

If you have more questions about developing your meditation practice, Dr. Gordon at Pathways NA has the answers for you. Dr. Gordon and his staff are highly trained and educated in meditation training and various mindful based treatments and coaching. Call him for a thorough, comprehensive evaluation and learn about what methods may work for you!