Have you ever set out to develop a new habit or learn a new skill? You’ve likely discovered that daily practice is the key to success. The same principle applies to meditation.
Sadie Bingham, a clinical social worker specializing in anxiety from Gig Harbor, Washington, and a dedicated meditator, stresses the importance of daily practice. “Daily meditation matters because you’re building a habit,” she explains. While benefits might not appear immediately, Bingham notes that consistent practice is essential for seeing results.
Starting a daily meditation routine can feel challenging at first, but many find it becomes easier once they begin experiencing its benefits.
Still unsure about making meditation a daily habit? It’s absolutely achievable—and these seven success tips can help guide you.
Start small
While committing to daily meditation is admirable, there’s no need to jump into 30-minute sessions right away. At first, you might not feel particularly mindful or calm—you might even feel the opposite. That’s completely normal. Start with just five minutes a day to sit with your thoughts. Observe them with curiosity, but without pressure.
“Eventually, you’ll feel drawn to sit and meditate,” Bingham says. It’s a gradual process.
If you never reach 30 minutes a day, that’s okay. Even 10 or 15 minutes of daily meditation can significantly benefit your well-being. Progress at your own pace and enjoy the rewards of consistency.
Find the right time
While some claim there’s an “ideal” time to meditate, the truth is, the best time is whenever fits your schedule.
Forcing yourself to meditate at an inconvenient time can lead to frustration and make it harder to stick with the practice. Experiment with different times—morning, evening, during your commute, or on a break—to find what works best for you.
Once you find your ideal time, aim for consistency. Making meditation part of your routine helps it feel natural over time. Stay flexible, find what suits you, and let consistency guide your practice.
Get comfortable
You don’t need to sit in the lotus position to meditate. Comfort is key—discomfort can distract you from the practice.
The great thing about meditation is that it can be done in any position—sitting, lying down, walking, or even standing. Some people find walking meditation, focusing on each step, just as effective as seated meditation.
Creating a peaceful space with candles, music, or meaningful objects can enhance your practice. These rituals reinforce that your well-being matters, adding depth to your meditation.
Try a meditation app or podcast
If you’re unsure where to start, your smartphone can help. Numerous meditation apps offer guided sessions, calming sounds, breathing exercises, and educational content.
Many apps also let you track progress and tailor sessions to your mood. Popular options like Calm, Headspace, and Ten Percent Happier provide user-friendly tools for beginners and experienced meditators alike.
Keep at it
Building a meditation habit takes time. If you’re struggling, don’t give up—view challenges as learning opportunities.
Instead of focusing on why meditation isn’t working, approach difficulties with curiosity. Bingham suggests that acceptance and curiosity during meditation can enhance self-awareness and mindfulness in daily life.
Think of meditation as a skill that improves with practice. While it can help in stressful moments, regular practice leads to long-term benefits—greater emotional resilience and ease in handling life’s challenges.
Know when it’s not working
Not seeing immediate results or noticing your mind wander is normal—it doesn’t mean you’re failing. Recognizing distractions is part of developing awareness.
While meditation helps many, it’s not for everyone. Some may feel increased depression, anxiety, or panic. If meditation consistently worsens negative emotions, consider consulting a therapist before continuing. Your mental health comes first—explore alternatives that support you better.
Get started
Ready to begin? Try this simple meditation exercise:
- Find a comfortable, quiet spot.
- Set a timer for 3-5 minutes.
- Focus on your breath—notice each inhale and exhale.
- When your mind wanders, gently return focus to your breath. This is normal.
- When the timer ends, open your eyes. Observe your surroundings, body, and emotions. With practice, you’ll become more mindful over time.
Interested in more? Explore body scans or different meditation techniques to find what works best for you.
The bottom line
Meditation is personal—there’s no single “right” way. Experiment with techniques until you find what resonates.
As you cultivate peace, compassion, and joy, you’ll see the power of your practice. Be patient—transformation takes time. Approach each session with curiosity, and you’ll find your path forward.