How To Start Building a Daily Meditation Practice [ 7 Simple Steps ] : Have you ever attempted to form a new habit or learn a new skill.
You probably recognised early on that success required regular practise. That holds true for meditation as well.
Actionable guide to build a Daily Meditation habit
In order to develop a habit, regular meditation is crucial, according to Sadie Bingham, a clinical social worker in Gig Harbor, Washington, who focuses on anxiety. She personally does meditation often.
The majority of individuals won’t feel the benefits right away, so you need to practise regularly in order to start reaping the rewards, she adds.
It might be challenging to begin a daily meditation practise, but most people find it gets easier once they begin to experience some of its numerous advantages.
Still unsure about your ability to include meditation into your daily life? These seven success techniques will help, and they are completely attainable.
Find the right time
You’ll discover that several sites suggest various “optimal” times to meditate. The best time to meditate is actually whenever you can make it work.
You’ll probably only feel frustrated and reluctant to continue if you force yourself to meditate at a time that doesn’t fit well with your schedule and obligations.
Instead, experiment with when you meditate to determine what seems most comfortable for you.
That could occur first thing in the morning, just before going to sleep, during a hectic commute, or during your break at work.
Try to stick to the time you choose, whatever it may be.
Maintaining consistency can assist your new habit blend in with the rest of your regular activities.
You’ve probably seen pictures of individuals sitting in the traditional lotus pose for meditation.
However, not everyone feels at ease in that posture, and it can be challenging to mediate while you’re in an uncomfortable position.
Fortunately, there isn’t a specific position you need to take in order to meditate well.
Instead, simply assume a comfortable, natural position that you can hold. Both lying down and sitting in a chair are just fine.
If you have problems staying motionless while sitting, try standing or walking while you meditate.
Some people discover that concentrating on each phase, like concentrating on breath, enhances the meditation process.
Also think about making a relaxing, tranquil location for meditation, or even design a ritual around the exercise.
Candles, calming music, or pictures and keepsakes of loved ones can all improve meditation.
According to Bingham, “the ritual’s advantages are equally significant, as the act serves as a declaration that your well-being counts.”
Use a podcast or app for meditation.
Do you still have any questions regarding how to actually meditate?
Always consult your smartphone if you’re unsure. Nowadays, there is an app for almost anything, and meditation is no different.
Keep going Daily Meditation Practice
Don’t panic if meditation doesn’t appear to click for you at first; it takes time to develop a new habit.
Explore any challenges you’re facing with curiosity and an open mind rather than looking for excuses why you can’t continue with it.
The difficulties you encounter when meditating can help you develop a more fruitful practise.
Bingham says that developing your acceptance and curiosity in meditation might make it easier for you to apply these emotions to your everyday life.
This may make it simpler for you to regularly cultivate awareness.
Consider it this way: You might feel a little better if you start meditating when you’re feeling anxious and upset.
But if you maintain a regular meditation routine, you could discover that it’s simpler to control your tension before your emotions take control of you.
Recognize when it’s not working
The benefits of meditation might not be felt right away. That is entirely typical.
And no matter how long you’ve been training, occasionally your thoughts will still stray. That is also typical.
Neither of these things precludes you from benefiting from meditation.
It’s actually a positive thing to notice when your attention has wandered since it shows that awareness is something you’re growing into. Simply softly concentrate yourself when this happens.
You should eventually start to experience benefits if you maintain a regular meditation routine.
- Are you prepared to try daily meditation?
- For your first meditation, try this short one:
- Locate a relaxing area where you may unwind.
- Set a three- to five-minute timer.
Start by concentrating on your breathing. Take note of how each inhalation and exhalation feels. Breathe in a manner that seems natural, gently and profoundly.
As soon as your mind starts to stray, acknowledge it, let it go, and shift your attention back to your breathing. If this continues, don’t be concerned; it will end.
Open your eyes when your time is up. Be mindful of your surroundings, body, and emotions.
You might or might not feel different. But as time passes, you’ll undoubtedly realise that you’re paying more attention to both your immediate environment and your personal experience.
These emotions stay for a long time after you stop meditating.Are you ready for a change? Try a body scan or read up on various meditation techniques.
The practise of meditation can be done in any method.Practice in a way that is most effective for you.
So don’t be afraid to experiment with different methods until you find one that works.
You’ll know it’s working when you start observing more compassion, serenity, joy, and acceptance in your life.
Just be patient, as these advantages generally won’t manifest themselves right away.
You’ll continue down the path to success if you keep an open mind and a curious attitude toward yourself.