Daily Meditation Practice:
Building a daily meditation practice can help you reduce stress, improve your concentration, and deal with negative emotions that come up in your day-to-day life.
The key to having a successful meditation practice lies in making it into a habit, so that it’s easy to fall into each day without fail.
In order to build the habit of meditating every day, it’s important to follow these 10 tips for building a daily meditation practice that you love so much you want to do it every day!
1) Commit to your practice
Once you’ve decided to begin meditating daily, commit to doing it. Make a plan and stick to it. Commitment is key—if you are truly serious about establishing or growing your meditation practice, don’t quit if things get tough.
It will get easier over time as your routine becomes ingrained and you become more disciplined in your efforts. You may even find that sticking with your commitment to meditate on a regular basis brings with it unexpected benefits.
You might be surprised at how much more productive you can be at work when you spend just 10 minutes each day relaxing and clearing your mind.
You might notice how much calmer you feel during stressful situations, which can help avoid unhealthy habits like eating poorly or smoking cigarettes.
And of course, there are plenty of health benefits associated with regular meditation that can add up over time (such as reduced stress levels). Whatever happens, stick with it! The results will come if you do.
2) Make sure you have somewhere quiet
We’re often used to spending our time on social media and watching TV or other entertainment. When we try to create something different, it’s important to change your environment as well.
Find somewhere quiet that you can spend some time alone with your thoughts. It doesn’t have to be anything extravagant—it could be in your living room, in a back yard or even just sitting outside while breathing deeply.
If you can find a place where you won’t be disturbed, all the better. The point is to take some time away from distractions so that you can focus on what matters most:
yourself. If there are others who share your space, make sure they know when not to disturb you! And if they do interrupt your meditation session, don’t let them get away with it without setting some boundaries!
3) Set aside some time everyday
Setting aside some time everyday to meditate may seem difficult, but it is not as hard as you might think. If you are struggling to find free time then try waking up 10 minutes earlier than usual and spend that 10 minutes meditating. After just one week of doing so you will notice that meditating has become easier because you are in a routine.
Another alternative is to set your alarm clock 15 minutes later than normal which should give you enough time to meditate without cutting into other activities such as showering or eating breakfast. The important thing is just getting started and once you do, meditation will be second nature!
4) Start with small amounts of time
If you’re new to meditation, don’t start with thirty minutes or an hour. Start small and build up your time slowly. Don’t go more than ten minutes if that feels too much—the point of meditating is getting used to doing it on a daily basis, not pushing yourself beyond what feels comfortable.
If you can do two minutes, that’s great! Do two minutes every day, and slowly build up from there until you can meditate comfortably for ten to twenty minutes at a time.
I know it sounds silly—just try it! If it takes you a month to get from two minutes to five, so be it. That’s all part of learning how to relax and enjoy life. The point is consistency .
5) Use an app or be guided
You can’t expect to see consistent results from meditating if you don’t know what you’re doing. There are plenty of reasons to be intimidated by meditation, but not knowing how is probably one of them.
It’s important to find other people who do it and like it, so that you can get advice, swap stories, and hold each other accountable (and feel better about yourself when you can’t sit still).
That also means finding a teacher or community if possible—their guidance will help make things clearer. If you have friends that meditate, ask them to show you how they do it; sitting down in their space and seeing how they handle their practice can be incredibly helpful.
6) Find community, ask questions, build accountability
A great way to learn about meditation is by talking to others who have done it. Connect with others on your social networks or in person and learn from their experience.
Many online groups are dedicated to building a daily practice, so you can ask questions there as well. Take advantage of these resources to learn from people who know better than you do, which will make you more confident when you start meditating yourself.
An added bonus: if other people are counting on you to stick with it, chances are higher that you’ll actually do it every day. If all else fails, ask yourself: What will it mean to not stick with my commitment? How important is my goal?
7) Be flexible and keep it fresh, try new techniques (guided meditation, candles etc.)
The most important thing to remember is that meditation practice is not set in stone. There are many different kinds of meditation, each with its own benefits and drawbacks.
Try different techniques to find what works best for you, and don’t be afraid to try something new if your routine gets boring or stale.
Remember that even just five minutes of mindfulness can help take your mind off your stress and worry, so enjoy where you are at!
8) What if I’m travelling?
If you’re travelling, try to find another space to meditate. Even if it’s just in your hotel room—start by simply finding some time each day where you can be alone.
If that’s not possible, schedule meditation into your day wherever and whenever possible. While meditation is about being present, there’s no reason why you can’t work on developing your practice even when you’re travelling. Just do what you can and stay positive. That’s all part of being in a mindful state!
9) Try not to compare yourself to others
The mental comparison game is never helpful. You’re your own person. If you start trying to compare your meditation practice, even in an I can beat that sort of way, you’ll end up frustrated and demoralized.
Besides, who has time to think about other people when there’s so much to do? Focus on yourself instead. There will always be someone who meditates more or longer than you—and that shouldn’t be your goal anyway!
If you are able to sit down for just five minutes and give it your best effort every day, then you have succeeded at meditation! So pat yourself on the back! This is no easy feat—especially when life seems busier than ever these days.
10) Keep trying. If you want it bad enough you will keep going.
Don’t be discouraged by your first few attempts, or even first couple of weeks. The truth is that most people don’t get it at first.
It took me several months before I really got in to meditation, and then another 6 months before I felt like it was a daily habit.