Developing a meditation practice takes … practice. Mental fitness is like physical fitness: you need more than a few deep breaths or twenty sit-ups to get lasting results, but the longer you stick with it, the easier it becomes, and the more benefits you’ll notice.
Find a time that works for you
You can meditate anywhere and anytime. The best time of day to meditate is unique to each of us. It can be beneficial to meditate first thing in the morning because you’re able to cultivate a feeling of spaciousness you can bring into the day. Meditating in the evening can help still the mind, and is a great transition to wind down and prepare for sleep. However, if you notice yourself falling asleep during an evening meditation, you might consider shifting to a daytime meditation. You can really meditate any time – morning, after work, after dinner. What’s most important is that you find a time of day that you can stick with for the sake of consistency. Experiment to get a sense of what time of day feels best for you. After all, this is your practice. Make it work for you!
Pair meditation with an established habit
The brain is brilliant at forming connections and you can use this to your benefit when introducing new practices. Building a habit is proven to be easier when you form a connection with something that you already do consistently like brushing your teeth. After a few repetitions, putting the toothbrush away becomes the mental cue that it’s time to meditate. This isn’t magic. You still have to show up for the commitment you’ve made to yourself and won’t always be in the mood for it, but it’s a built-in neurological support you can activate. Take a moment to consider an existing routine that could serve to kick off for your meditation.
Find a comfortable position
Many people sit in a chair, feet flat on the floor. Others prefer to sit cross-legged on the ground or on a cushion. Others prefer to lie flat. Honor the needs of your body. After a long day on the computer, lying on the ground may be a perfect reset for your body. If you meditate in the morning, sitting up tall may invite the gentle alertness required to stay awake and attentive.
Connect with the benefits
We live in a culture of busyness. We’re praised for our productivity and long to-do lists. Taking time apart from the rush to sit in stillness may at first feel counterintuitive, but regular practitioners soon discover that ten minutes spent meditating gives far more than it takes. Some of the rewards that come along with returning to the present moment each day include less stress, more energy, and better sleep. The awareness and clarity that arises through dedicated practice can support habit change, building healthy relationships, and resiliency through life’s challenges. Note how your meditation practice starts to show up in your daily life.
Don’t forget your sense of humor
Meditation is a lifelong journey of self-discovery and transformation. It’s an invitation to watch all of the wacky, unhelpful, and troubling things that your mind does and is the first step in interrupting and shifting the mental habits that cause you pain. Notice if you tend to judge yourself as you learn more about your mind. If so, try to be more gentle with yourself by developing lightheartedness. “Oh look, there goes my busy mind again! Jumping all over the place from thought to thought like a cheeky monkey in the trees!” The more patience, compassion, and humor you can bring to your practice the better!