I’ve found that if you make meditation a habit, it can help you live a more peaceful life. Although the thought of meditating can be stressful, don’t worry! You don’t have to do a lot to get started. Just a few minutes each day is all you need to begin reaping the benefits of meditation.
This guide will help you start your meditation practice today with simple steps based on proven principles as well as some trial and error experience of my own. It simply takes as little as 10 minutes per day and works by creating a habit. The new daily practice becomes automatic after 30 days and no longer feels like an obligation but rather a part of who you are.
Establishing a meditation habit has several advantages. These include better attention and concentration, less stress and anxiety, better sleep, a stronger immune system, and more!
Now let’s get started with the basics of making meditation a habit for a more peaceful life.
KEY POINTS
- We all know we need to do something to make us feel better and get control of our lives again.
- However, the mere thought of meditating can be stressful and make you feel like you’re not doing enough.
- Here’s a guide for getting started with meditation and making it a habit!
The Benefits of Making Meditation a Habit
You know you need to feel better and regain control of your life. But the thought of meditating can be stressful and make you feel inadequate. Here’s how to start meditating and make it a habit!
Meditation is one of those things we all know we should do, but not all of us do. The thought of sitting for ten minutes every day, closing our eyes, breathing deeply, relaxing our muscles, clearing our minds… But when the chips are down (and deadlines loom), there are so many other things that demand attention.
Did you know that meditation doesn’t have to be hard? Let me suggest an easier way. Yes, there is! And this article will show you how easy it is!
When you make meditation a habit, you’re fully reaping the benefits of this practice.
By having a consistent meditation practice:
- You’ll find it easier to focus and be more productive in all areas of your life.
- You’ll feel less stressed and overwhelmed by everyday problems.
- You’ll be able to handle difficult situations with more grace and calm.
- You’ll enjoy better mental and physical health overall.
- Your relationships will improve, and you’ll get along better with others.
When making meditation a habit, all of these benefits come together to create more peace in your life!
Making meditation a habit for some people is effortless. Making meditation a daily practice for others can be difficult, given our hectic lives and responsibilities.
To get started, all you need is ten minutes per day, anywhere, anytime! The best part about making it automatic after 30 days is that it becomes so easy that you forget how difficult or stressful starting was.
Creating a meditation habit is an investment in your own health and well-being that will pay dividends for years. When feeling overwhelmed or stressed, take a few minutes to relax and re-center yourself. Every day, just a few minutes of peace and stillness can make a huge difference!
Tips for Making Meditation Easier To Stick To
Approach your meditation practice with an open mind without having any expectations
Meditation is like working out. Expectations will be crushed every time meditation becomes too challenging or unenjoyable (and let’s face it, life has many more downs than ups). We will get the most out of our meditation sessions if we go into them with an open mind and attempt new things, even if they are difficult at first.
Make meditation a part of your everyday routine
Making time for it means no excuses (after all, it’s an investment in yourself). This can be done before work or school, after breakfast/dinner, or during your lunch break at work. Creating time for it is vital, not making excuses.
Give yourself small wins to celebrate
Don’t expect to master meditation overnight (or even two weeks). Rather than obsessing over what you didn’t do, give yourself credit for what you did do each day. This will keep your motivation high and discouragement at bay.
Practice meditation with a friend or group
This can be especially helpful when making meditation a habit. It provides social support, accountability, and extra encouragement to stick to the practice. It’s also more fun this way!
Pick a time to meditate that works for you and stick with it
Try meditating at the same time every day – this will make it easier to establish a habit. For example, try pairing your practice with another daily routine like journaling before bedtime or drinking one cup (or more) of coffee during mornings when possible to help alleviate any feelings from being too overwhelmed.
Start with a small amount of time and work your way up as you get more comfortable with the practice
You can’t expect to sit for an hour on your first try! Ten minutes is a good start, and you can practice for another ten or twenty minutes if you want. It’s crucial to make progress and develop a meditation habit. The rewards will outweigh the costs!
Take breaks as needed. It’s alright to take a break if you find your mind wandering or you’re overwhelmed with tension throughout your sessions. Never give up, and always try again the next day.
Establish a meditation space
Choosing the correct environment or location can assist educate your body and mind for meditation, making it simpler to shift into this level of calm. Convert some spare corners into a “Relaxation Area” with essential furniture: fluffy pillows, gentle lighting, candles if that works for you…etc. Make sure they’re clean(ish) so nothing distracts you when you need to concentrate.
When practicing meditation, we should also consider our attire. Instead of restricting objects like belts or tight jeans, loose-fitting clothing allows our skin to breathe. This helps us feel more relaxed and comfortable during our practice. Invest in some cozy attire to help you relax during your meditation sessions!
Don’t be too hard on yourself; some days will be more difficult than others
Meditation is a practice. It won’t always feel perfect, but that’s fine! Don’t give up on yourself, even if things seem difficult at first. If you practice mindfulness in everyday moments, things may turn out better than expected. And in formal sessions, an instructor will guide you through meditation exercises explicitly designed for beginners like yourself!
Keep at it. Even if you don’t feel like it, come back the next day
The strength of meditation comes from making it a daily habit. In reality, 15 minutes of daily meditation improves happy feelings and reduces stress! Even if you don’t feel like taking time off from work or school to meditate, remember that consistency will bring about these benefits.
Find a teacher who can offer you some skills that will make meditating much calmer and less stressful than beginning from scratch on your own! It’s okay if it takes time and practice: just enjoy the benefits of meditating!
Get the free guide Quiet Confidence: A Men’s Guide to Living a Free, Authentic, Joyful, Centered, & Purposeful Life”
This workbook will provide you with an introduction to mindfulness as a foundation for living a more deliberate, authentic, purposeful life of peace, freedom, health, and fulfillment.
You’ll also signup for the newsletter to get valuable content right in your inbox.
Your privacy is respected. Data will never be sold or shared. Unsubscribe at any time.
Advice on How to Make Time for Meditation
It can be challenging to find time to meditate in today’s world. Our lives are full of obligations and stressors that make it hard to find a few minutes to ourselves. Here are a few tips for making time for meditation:
1) Make it a priority. Like you would make time for work or school, make time for meditation. It’s essential, and just like anything else, it will take practice to make it a habit.
2) Wake up a bit earlier. If you can wake up 10-15 minutes earlier than you usually do, use that time for meditation. You may find that you’re more productive throughout the day if you start with a few minutes of mindfulness.
3) Use your lunch break. Today’s lunch breaks are used for eating and errands, making them ideal for meditation. Bring a couple different relaxation exercises with you, so you don’t get bored throughout your practice!
If making it a priority still doesn’t work, remember this: even just five minutes of mindfulness can make you more productive during the day! So take some time off and practice your breathing exercises every once in a while.
It’s important to be kind to yourself when making it a priority- sometimes, we’ll find ourselves hurriedly making it through life without stopping to take a breath. Understand that it will take time to form this habit, and be patient with yourself!
Different Ways to Meditate
When it comes to making meditation a habit, there are different ways to get started. You can try other techniques until you find one that works for you. Here are a few different ways to meditate:
1) Guided meditation. This type of meditation is led by an instructor who will guide you through relaxation exercises. This is a great way to start if you’re new to meditation. Guided meditation apps are an excellent way to get the peace of mind you deserve. Whether it’s difficult for you to stay committed on your own, using a class will help keep things organized and ensure there is no room leftover in your schedule!
2) Breath focus. This type of meditation focuses on the breath. You count each inhale and exhale and focus on the sensation of the breath going in and out of your nose. This is a great way to clear the mind and focus on the present.
To practice breath focus meditation:
- Find a comfortable place to sit or recline.
- Close your eyes and focus on your breath.
- Count each inhale and exhale, starting with 1 on the first inhale and counting up to 10 on the tenth exhale.
- When your mind wanders, simply bring your attention back to your breath. When you reach 10, start over at 1.
If you find it difficult to focus on your breath, you can try focusing on a mantra or word instead. Repeat the mantra in your head as you inhale and exhale.
3) Mindfulness meditation. This type of meditation focuses on the present moment. You observe your thoughts and feelings without judgment and simply let them go.
To practice mindfulness meditation:
- Sit in a comfortable position with your eyes closed.
- Focus on the present moment.
- Bring all of your attention to what you are experiencing right now. The sounds around you or smells in the air, sensations in your body, etc.
- If thoughts come into your mind unbidden, simply notice them without judgment and let them pass.
Put It Into Action
There you have it! Some simple steps for making meditation a habit in your life. The most important thing is to be consistent with your practice and not give up if you don’t see results immediately. It’s important to be kind to yourself in the process- there is no right or wrong way of making this practice into something that you enjoy and benefit from. Like anything else worthwhile, it takes time and patience to see the benefits of meditation. But trust me, they are well worth it!
“Good questions outrank easy answers.” – Paul A. Samuelson (American economist)
- What’s been your experience with meditation?
- What were you hoping for when you first tried it, and what effect did it have on you?
- How do you make time to meditate?
Want more? Get the free guide “Quiet Confidence: A Men’s Guide to Living a Free, Authentic, Joyful, Centered, & Purposeful Life“
This workbook will introduce mindfulness as a foundation for living a more deliberate, authentic, purposeful life of peace, freedom, health, and fulfillment.
