Establishing a Meditation Practice

Are you completely new to meditation? Read my post here on how to start a meditation practice and this post on finding a comfortable seat.

If you have tried meditating before, why did you stop? Were you too busy? Always interrupted? Were the benefits not immediate enough? Did you go on vacation and prioritize other experiences? 

In meditation, thoughts/feelings/memories arise and often distract us before we remember that we are meditating and regain our concentration. We can apply the same principle by returning to the meditation practice despite some time away. 

The following are some of my top recommendations for establishing a consistent and regular meditation practice:

1. Try different styles of meditation to find what works for you.

There are many ways to meditate. Some people like to sit, walk, or recline. Others enjoy chanting and mantra. Some practitioners candle-gaze while others dance. Let go of the feeling that one form is superior and release the idea that your meditation practice must look exactly the same each time. In the beginning, consistency helps us observe the benefits of a particular style, but in time, you’ll intuitively choose what feels right. 

2. Try guided meditation using an app. 

My favorite app is Insight Timer (no affiliation to us at Insight Psychology!). With an enormous library of free meditations, a customizable timer, and options for silence or ambient noise, this app is a cost-effective and meaningful place to start. Insight Timer also tracks the minutes spent in meditation and offers stars as incentives to reward your efforts (you can also turn this off). Smiling Mind, a free and basic app similar to Headspace, is another great tool. 

3. Find a space and make it feel sacred.

Designate a specific space for meditation. I like to have a cushion or towel to sit on, a few objects nearby that are special to me, a candle for ambiance and candle-gazing. Keep a journal and pen nearby to record insights, impressions, and your experience. Ideally, even your space will begin to elicit a feeling of relaxation and signal time for yourself. 

4. Establish a regular time of day and commit to your practice.  

Pick a time of day and commit to it. Choose a time of day with minimal distractions and disruptions. Just after waking is often best as this is the time before activities or people begin to disturb us. Set an alarm and wake up before the rest of the house. 

5. Track your progress and use the psychology of habit-building to help you succeed.

Many practitioners benefit from tracking their meditation sessions (or any habit for that matter) or incentives. Some people like to make X’s in boxes; no one wants to break the streak! Others promise themselves an incentive for completing a certain number of sessions. For a practical guide to establishing habits in general, I recommend reading Atomic Habits by James Clear. 

6. THE GAMECHANGER: When you are too busy, set the timer for a single minute. 

The best advice I ever received about establishing a habit was Christine Carter’s 1-minute rule. When establishing any habit, it is equally important to practice the routine as it is to complete the activity. You can manage 1-minute no matter how busy you are. As an added bonus, that single minute keeps you from feeling discouraged and keeps the streak going. 

There is an old Zen proverb (the exact origin is unclear) which says “You should sit in meditation for twenty minutes everyday - unless you're too busy; then you should sit for an hour.” If you are too busy to meditate, it means you need that time for yourself even more! Sit for that one minute, and perhaps you’ll realize you can stay a bit a longer. Even if you truly can’t on a particular day, you’ve practiced the routine which makes it more likely that you will return to the practice again tomorrow. 

What tips or tricks have helped you develop a consistent, regular practice? This doesn’t have to be specific to meditation. Share your suggestions for establishing habits in the comments below! 

For personalised support with deepening your meditation practice, establishing habits and routine, or exploring the different styles of meditation, book a session with Steph today!