8 tips for building a consistent meditation practice
“A quiet mind is all you need. All else will happen rightly, once your mind is quiet. As the sun on rising makes the world active, so does self-awareness affect changes in the mind. In the light of calm and steady self-awareness, inner energies wake up and work miracles without any effort on your part”
If you’re here, you’ve probably been hearing a lot about the benefits of meditation, and you’ve probably even done some research on the subject. Regulate anxiety? Reduce stress? Sharpen focus and concentration? Increase compassion and self-awareness? It all sounds terrific, and all you must do is find time to sit in silence and focus on your breath. If only it were that simple!
Meditation has been practiced for thousands of years and has been scientifically proven to offer numerous benefits for the mind, body, and spirit. From reducing stress and anxiety to improving focus and emotional regulation, the benefits of meditation are vast. The act of meditation itself is relatively easy. The challenge for most people is consistency; sticking to your daily practice long enough to reap the benefits of meditation.
In this blog post, we will explore some tips for cultivating a consistent meditation practice.
1. Write down your intention.
Journaling is a powerful way to gain clarity around your ‘why.’ Why do you want to meditate in the first place? Write down how you think a meditation practice will add value to your life. Do you want to improve your focus? Reduce stress? Cultivate more patience? This list can be a powerful motivating force that you can refer back to whenever you need a little inspiration. consider journaling after your practice if you had any significant or profound experiences.
2. Schedule your practice
Consistency is key when it comes to building a meditation practice. Set aside a specific time each day to meditate. This could be first thing in the morning, during your lunch break, or before bed. Choose a time that works best for you and stick to it.
3. Create a safe space for stillness.
Creating a meditation space is quite essential. Over time, your mind will begin associating this spot with your meditation practice. Then, whenever you sit in this space to meditate, your mind will automatically start to calm down and tune in. To reduce distractions, keep the meditation space simple and minimalist.
Check out my Pinterest board for some meditation space inspiration.
4. Use Mala beads to count 108 breaths.
Mala beads are an excellent tool to help you tune in, maintain focus, and stay present during meditation. Personally, I prefer to start my meditation by counting 108 deep and slow breaths with the help of Mala beads, and then I put them aside and continue to sit and observe for an additional 5-10 minutes. This technique is highly effective in quieting an overactive mind and bringing it under control. For more info on how to use your Mala beads in your meditation practice, check out this guide.
5. The 1-minute meditation rule.
When it comes to building a consistent meditation practice, it's important to start small. Don't try to meditate for an hour on your first day. Instead, start with just a few minutes each day and gradually increase the time as you become more comfortable with the practice. This will help you establish a routine that you can maintain over the long term.
Committing to meditation, even if it's just for one minute, can be a catalyst to sustain the momentum and rhythm of your daily practice. This will gradually build upon itself and lead to an improvement in focus, presence, and emotional balance over time.
6. Don't Judge yourself.
One of the most important aspects of a meditation practice is being present with what is. Being OK with things as they are instead of wishing they were different. Meditation is not about having NO thoughts but rather observing them without judgment and returning to your breath as an anchor.
7. Celebrate your progress!
As you establish a regular meditation practice, celebrate your progress. Take note of how you feel after each session and acknowledge the benefits that meditation is bringing to your life. This will help motivate you to continue practicing.
8. Don't give up.
Consistency is key to building a meditation practice. Even if you miss a day or two, don't give up. Simply start again the next day and keep going. Meditation is a journey, and the benefits come with consistent practice.
In conclusion, building a consistent meditation practice takes time and patience, but the benefits are worth it. By getting clear on your intention, scheduling your practice, finding a quiet space, using guided meditations, not judging yourself, celebrating your progress, and not giving up, you can establish a regular meditation practice that will bring peace, calm, and clarity to your life.
I truly hope this inspires you.