Have you already started doing meditation?
You enjoyed it and practiced for a couple of days straight before missing a day?
You got busy with life and couldn’t find the time to do it?
And now you just feel too lazy to do it?
Can you relate to all of these struggles?
Don’t be too hard on yourself if you do. Because we all can relate to these same struggles.
Just like with anything good in life, meditation has its own obstacles.
But do you stop living when you encounter an obstacle in life?
Rather you try to find out a way to get past the obstacle and with time, you learn how to keep moving despite the obstacles. And ultimately that’s how you WIN in life.
So does it justify stopping the meditation practice altogether when you miss practice for a couple of days?
But we all know how hard it can be to resume the practice after you’ve missed some days.
By now, I hope you already know what meditation exactly is and how you can get started with the practice. You must also be aware of the benefits of a long term meditation practice.
You can read about the 11 scientifically-proven benefits of meditation here.
Meditation practice is arguably the best new habit to form in life, but it is also the most challenging part of the practice. Making it into a habit.
Research studies have specified that it takes about 66 days for any practice to become a habit.
It means that once you practice meditation for 66 days straight, you will start to perform meditation automatically. It will become part of your behavior to meditate.
Imagine getting done with meditation regularly without all the struggles.
Now that sounds very exciting, doesn’t it?
This has been my objective ever since I started my meditation practice.
And, I want the same for you.
So I am going to share all the steps you need to take care of in order to make meditation practice a habit in your life.
Let’s get started.
The objective of doing the practice is more important than anything.
If you have expectations because of which you want to start the practice, you’ll feel frustrated if you don’t see any immediate results. And that’s gonna ruin the long term purpose of meditation completely.
So, let’s remind ourselves about the two main objectives when starting a meditation practice.
- First, your one and only objective when you meditate will be to dedicate all of your attention on one single thing
- And, Second, no matter what happens in your life you will take the time out to meditate every single day
The best time for you to practice meditation should be the time you actually do it and get the most out of it.
You can find out the best time for you to do the practice daily by reading this post.
Next, you must schedule it in your day to day life and practice it at that same time every day. We just can’t deny the words of Michael Hyatt who said, “What get’s scheduled gets done.”
You have to be honest with yourself and dedicate a minimum time commitment to the meditation practice. You can even start by dedicating a minute to it.
The key here is to know how much time you sincerely can commit to the practice every day.
Keep adding more minutes as you progress.
Begin small and challenge yourself to sit for longer, as you get more comfortable.
Every long term habit needs a cue or reminder to help your subconscious mind to remember to perform the habit action automatically.
Just like when you go to brush your teeth after you wake up. You do it subconsciously because you’ve been doing it for a long time.
Similarly, you need to identify an activity that will act as the ‘cue’ to your meditation practice.
It can be anything like waking up, brushing your teeth, morning workout, if you have scheduled time for the practice in the morning.
For me, it’s my morning shower right after I exercise. This helps me to automatically make time for the practice and make sure that I don’t skip it.
Your environment is one of the most influential factors in sustaining a habit in the long run.
You have to find and select a place where you can practice easily without disturbance.
It can be a corner of your bedroom or any other quiet spot in your home.
You can use items like cushions, stones, incense, scented candles, plants, or anything to arrange your meditation space so it feels inviting and peaceful. Check out my recommended list of accessories here.
The aesthetic of the space should inspire you to experience your meditation practice optimally.
There are a wide variety of meditation techniques. The practice should be comfortable and must not feel like an obligation to you.
Trying to force through a meditation practice technique that you dislike is only going to waste your time and energy.
Experiment with different techniques of meditation and find out what you like.
A very good trick to staying committed to any practice is to get an accountability partner.
You can do the same with meditation as well.
Get one of your friends to start the practice together.
You can keep each other updated about your practice daily.
You can also find meditation groups/ communities on Facebook or elsewhere, where you can find support on your meditation journey.
Communities will also give you a chance to share your challenges and inspire others.
A sense of accountability will motivate you to keep going on in your journey.
You should celebrate the progress you make on your journey.
Set intentions for practicing meditation daily and celebrate once you complete it successfully.
It can be something as simple as enjoying a good cup of tea, or coffee if you prefer it.
Take the time to savor it as a reward for your dedication to the practice.
You can set bigger intentions for your practice, say for a week and reward yourself with something which will inspire you to continue your practice.
Keep practicing and celebrating as you gradually make it into a daily habit.
I suggest you keep a journal to track your progress and experience with meditation practice.
You can also maintain a calendar and cross off a day on it each time you meditate.
It will help you to measure your progress and express your gratitude towards the experiences meditation brings to you.
It will also inspire you to not break any practice streak you build along the way.
Neither Taj Mahal nor Rome was built in a matter of days.
Everything grand requires patience. And you are building a project for your life.
In order to make it grand, you have to be patient with yourself.
You may not be able to notice any significant benefits with meditation practice right away, but you must trust the process and continue doing the practice.
Remember the objective is to practice meditation every day.
You’ll reap the benefits once you dedicate yourself to the practice for the rest of your life.
Forming a new habit is never easy but having a process to follow can make it significantly less challenging.
The most important thing to remember is your purpose about taking control of your life and making it grand.
Meditation is a very powerful tool that can help you fulfill your purpose.
Your objective with meditation is to keep going despite the challenges you might encounter on your way.
Making the process seamless and enjoyable will help you integrate a lifelong habit that will offer you a lot of benefits.