Understanding the benefits of meditation is one thing. You know it’s great for your mental health, helps ward off depression and anxiety, makes you happier, boosts your intelligence, slows down brain aging, and even improves physical health. Despite all this knowledge, many people still struggle to establish a consistent daily meditation practice. It’s common to meditate for a few days, miss a session, and then realize weeks have gone by without meditating.
The reason behind this is habit. Not meditating is your default habit, something ingrained in you for most of your life. Establishing a regular meditation routine means introducing a new habit that competes with this older, more dominant one. But there are ways to make it easier. Here are seven tips to help you build a solid daily meditation habit.
First, don’t aim too high. Many people think a “proper” meditation session should last 20, 30, or 40 minutes. While those lengthy sessions are admirable goals, there will inevitably be days when life is too busy for that. Instead, aim to meditate for just five minutes a day. Once you’ve made daily meditation a habit, you can gradually extend the duration.
Another tip is to think of your days based on your waking hours rather than from midnight to midnight. This way, even if you get home late, you can still fit in a quick meditation before bed and count it towards that day.
At first, you’ll need reminders to establish this new habit. Prominent reminders are best, like a paper calendar on your fridge. Every time you meditate, put a large, affirming check mark on that day. Over time, you’ll see a chain of checkmarks that will motivate you not to break the streak.
Additionally, it can help to use a mantra to shift your self-image positively. Saying to yourself, “I meditate every day. It’s just what I do,” can internalize this practice as part of your identity.
Guided meditations are also useful, especially for beginners. Let someone else guide you through the process, making it easier to focus and less likely to be distracted.
Remember, any meditation session is valuable, even if it’s not perfect. Distractions are natural, but the key is to just do it. The only bad meditation session is the one you don’t do.
Finally, ensure there’s a reward for sticking to your new habit. After meditating, congratulate yourself. This can be as simple as saying, “Yay me!” and giving yourself a pat on the back. Marking off your calendar is another small but positive reinforcement. The more pleasant associations you have with meditating, the more motivated you will be to keep up with the practice.
These seven tips can help you develop a daily meditation routine and enjoy its numerous benefits. With persistence and the right mindset, you can make meditation a regular, rewarding part of your life.