Have you ever set out to develop a new habit or learn a new skill? You’ve likely discovered that daily practice is key to success. The same principle applies to meditation.
Sadie Bingham, a clinical social worker specializing in anxiety treatment and a dedicated meditator from Gig Harbor, Washington, stresses the importance of daily practice. “Establishing a daily meditation routine is crucial because you’re building a habit,” she explains. Bingham notes that while benefits may not appear immediately, consistent practice is essential for seeing results.
Starting a daily meditation practice might feel challenging initially, but many find it becomes easier as they begin experiencing its numerous benefits.
Still unsure about making meditation part of your daily routine? It’s absolutely achievable, and these seven success strategies will help guide your journey.
Quick navigation
Begin with small steps | Identify your optimal time | Ensure comfort | Explore meditation apps or podcasts | Persist with practice | Recognize when it’s ineffective | Begin your practice | Key takeaways
Begin with small steps
While establishing a daily meditation routine is commendable, there’s no need to start with lengthy 30-minute sessions. Initially, you might not feel particularly mindful or peaceful – you might even feel far from relaxed. That’s completely normal. Simply aim to spend five minutes daily sitting with your thoughts. Observe them with curiosity, without pressure.
“With time, you’ll naturally feel drawn to meditate,” Bingham notes. It’s a gradual process.
Don’t worry if you never reach 30-minute sessions. Even 10-15 minutes of daily meditation can significantly benefit your wellbeing. Progress at your own pace and enjoy the rewards of consistent practice.
Identify your optimal time
While various sources suggest “ideal” times for meditation, the best time is simply whenever fits your schedule.
Forcing meditation at inconvenient times may lead to frustration. Experiment to find what works best for you – morning, evening, during commutes, or work breaks.
Once you find your ideal time, maintain consistency. Regular practice makes meditation feel as natural as any other daily habit.
Ensure comfort
While the lotus position is iconic, comfort is paramount. Discomfort can distract from your practice.
Meditation can be done sitting, lying down, walking, or standing. Some find walking meditation, focusing on each step, as effective as seated practice.
Creating a peaceful space with candles, music, or meaningful objects can enhance your practice. These elements reinforce that your wellbeing matters.
Explore meditation apps or podcasts
If you’re unsure how to begin, numerous meditation apps offer guided sessions, soothing sounds, breathing exercises, and educational content.
Many apps track progress and allow customization. Popular options include Calm, Headspace, and Ten Percent Happier.
Persist with practice
Developing a meditation habit requires patience. View challenges as learning opportunities rather than setbacks.
Approach difficulties with curiosity. Bingham suggests this fosters self-awareness and mindfulness in daily life.
Regular practice yields long-term benefits, helping manage emotions and navigate challenges more effectively.
Recognize when it’s ineffective
Initial struggles or wandering thoughts are normal and indicate growing awareness. Gently refocusing strengthens mindfulness.
While beneficial for many, meditation isn’t universally suitable. Some may experience increased depression or anxiety.
If meditation consistently worsens negative emotions, consider consulting a therapist before continuing. Your mental health comes first.
Begin your practice
- Find a comfortable, quiet space
- Set a 3-5 minute timer
- Focus on your breath, noticing each inhalation and exhalation
- When distracted, acknowledge thoughts and return to breathing
- After the timer, observe your surroundings and how you feel
Explore different techniques like body scans to find what works best for you.
Key takeaways
Meditation is personal – experiment to find what suits you. As you cultivate peace and awareness, you’ll appreciate your practice’s value. Progress takes time; approach each session with openness.
Quick navigation
Begin with small steps | Identify your optimal time | Ensure comfort | Explore meditation apps or podcasts | Persist with practice | Recognize when it’s ineffective | Begin your practice | Key takeaways