How I Made Meditation a Daily Habit (and you can too!)
Even if you’re aware of all the wonderful benefits that meditation can bring to your life, turning it into a daily habit can be a real challenge. There’s always a long list of reasons why you don’t have time to meditate today - you’re not the only person struggling with this though. Creating new habits is tough!
As someone that spent years trying to make meditation a daily habit, and having finally succeeded, I wanted to share a few top tips that helped me achieve my goal.
1. Create a space you love going to
Creating a calm, tranquil space in which to meditate can improve your ability to focus, and also increase your desire to return again and again. I set aside an area of my bedroom that is dedicated exclusively to yoga and meditation – it is always clear of clutter, has a candle ready to light, and a basket full of useful props (mediation cushion, yoga mat, blanket). I associate this space with the positive mental state of calm that I am able to cultivate here, and as a result I look forward to returning to this space and practicing every day. Is there an area in your home that would lend itself nicely to a mediation space? How can you make it feel calming and appealing to visit?
2. Pick a time that works for you
Repeating an activity at the same time every day makes it easier to create a habit. Think about brushing your teeth: you do it in the morning and in the evening, without thinking about it. The ideal time to meditate will vary from person to person - have a think about what works best for you and your schedule and then commit to that time (and if after a week it’s not working, don’t beat yourself up, just try another time, until you find something that does work). For me that time is first thing in the morning (I get up, stretch and do a short meditation before breakfast) and last thing in the evening (I brush my teeth, meditate, then get into bed). It has become part of a routine that I don’t need to think about - I just do it.
3. Set yourself reminders
Even after you’ve created your calm space and found the right time, you may not always remember your intention to meditate. How might you remind yourself? Some people like to set calendar reminders or alarms. Personally, I like to leave my meditation cushion out when I go to bed, so I see it first thing in the morning. I also like to use post-it notes; I stick these colourful reminders on mirrors and doorframes, so I see them as I walk around the house.
4. Use an app
When you are starting out, guided meditations can be a lot easier than self-practice. There are so many great apps out there and finding one you like can be a wonderful tool. Personally, I love using the Waking Up app (they offer discounts for anyone that cannot afford the full fee). The “Daily Meditation” function means I don’t need to spend any time deciding which meditation to do; I just sit on my cushion, open the app and hit play. Other apps include Insight Timer, Headspace and Calm, plus you can always search for guided meditations on YouTube. In order to avoid being distracted by my phone (which I try to keep out of my yoga and meditation space), I keep a very old, barely functioning iPad to use exclusively for meditation and yoga.
5. Start small
There is no denying that staying focused during meditation can be extremely challenging when you are starting out (don’t worry, it does get easier). Don’t make it even harder by suffering through a 30 minute mediation in the first months; if it feels too challenging, the chances are you’ll give up before you even get going. The idea is to create a habit and build on it. I started out with short five minute meditations and built up to 10 minutes (and then longer). Maybe one minute is all you can manage at first, and that’s ok - it’s better than nothing!
6. Make it as easy as possible
Do yourself a big favour and make things easy! Remove as many obstacles as possible! For me this means leaving my meditation cushion out the night before – it not only serves as a gentle reminder, but also means there is one less step between me and my meditation each morning. I also like to know exactly what meditation I will do before I sit down – this is why I use the Waking Up app with its “Daily Meditation” function. If you know exactly what you’re going to do, plus where and when you’ll do it, then you’re much more likely to get it done!
7. Tap into the bigger “why”
Even once you’ve followed all of the above steps, it can still take time to build a meditation habit (you’re not alone in this). Remembering your bigger “why”, or reason for practicing, can be a great tool to get you on the meditation cushion each day. What are you hoping to achieve, in the long term, by meditating each day? Think beyond yourself – are there loved ones that will benefit from the changes you will see within yourself? How will the new version of you, that meditates daily, make a positive impact on the world? Remember this when you don’t feel like meditating (and then commit to just one minute).
8. Don’t give up!
Short-term consistency isn’t linear – there will be plenty of ups and downs. You are guaranteed to miss a day, however dedicated you are. The truth is - it really doesn’t matter! What matters is the action you take afterwards. Do you give up entirely? Or do you start again the next day? Even now that I have created a strong habit for myself, I sometimes miss a day – but I know that it doesn’t matter, as long as I get back on my cushion as soon as I can.
