Joining a group will automatically boost your meditation practice (fizkes / Shutterstock.com)
So you’ve read the research, seen the videos and downloaded the apps. Maybe you’ve even taken part in a session or two. You’re convinced: meditation is the bee’s knees, and you want it in your life. The only problem is… you just can’t seem to make a habit out of it. The bottom line? It’s not easy. Arguably all of the best things in life take at least a little effort - and meditation is no exception. But getting into the swing of a daily meditation practice is definitely an achievable goal.
These five meditation tips will help you get past the initial discomfort of working a new practice into your daily life and have you looking forward to each session - and reaping the benefits - in a matter of weeks.
MEDITATION TIP #1: GO ON A RETREAT
Whether it’s a few hours at a meditation center the city or a full 10-day Vipassana course, getting yourself to a retreat is the best way to kickstart a practice. A block of time spent meditating will fast get you past the difficult “out-of-shape” phase and to a point where that feeling of “flow” comes more easily.
WHY IT WORKS: Meditation simply feels easier after a retreat - which is going to make you more motivated to sit every day.
MEDITATION TIP #2: FIND A GROUP
After your initial meditation retreat experience, the best way to keep it up is to find a group that sits regularly - once a week generally works. Meditation is much more powerful in a group, and you’ll often get the added opportunity of learning from an experienced teacher.
WHY IT WORKS: Being part of a community is an effective motivator - both in terms of getting you to the weekly meetings and meeting your daily meditation goals.
MEDITATION TIP #3: SET A DAILY ALARM
This one is super simple. Set a daily alarm on your phone or watch for a time that you’re most likely to be free. It might be first thing in the morning, the middle of the day or the evening - depending on your schedule. As soon as the alarm goes off, if you’re available - just do it! Sit down and meditate. If you’re in the middle of something important, give yourself a break - there’s always tomorrow!
WHY IT WORKS: The daily reminder keeps meditation at the forefront of your mind, and the more often you do it, the more likely you’ll be to do it the next day.
MEDITATION TIP #4: ATTACH PRACTICE TO ANOTHER ACTIVITY
Pick something you do every day - for example shower, drink coffee, or put your children to bed - and make a deal with yourself to meditate straight afterwards. You can even tell yourself gently in your head “shower then meditate, shower then meditate” to get your mind on board.
WHY IT WORKS: By attaching a new habit to an existing habit, meditation will become part of your daily routine quicker.
