I wholeheartedly believe that meditation helps me to be a wiser, more at ease, gentle person. And I don’t do it.
Well, sure, I do … but not with the discipline and consistency befitting of the benefits I perceive. Instead, I meditate sporadically — from zero to seven times per week.
I suspect some of you know what I mean. So today, I’d like to share a few of the best tips I’ve dug up.
Here are five suggestions for crafting a more regular meditation routine:
Create a realistic framework.
First, most meditation teachers suggest having realistic logistics preset.
In other words, have a set time, place, duration (say 10 minutes per day) and term (maybe for two weeks). When that term is up, you might tweak the time and duration: Maybe just Monday through Friday. Perhaps more or less time per session.
Again, it’s important to be realistic. Twenty minutes daily for six months sounds like a solid plan, but the advice that lands with me is to start small. Aim for genuinely doable.
Now, if it’s hard to nail things down in your life (I hear you), consider which workarounds might help.
For example, I can’t pull off a set time every day, but I’ve realized that I can pair my practice with something else I routinely do — like working out. I’m now playing with meditating immediately after exercising, even if it’s not in my designated spot. We do the best we can.
Meaning is motivating.
Susan Piver, a New York Times bestselling author and renowned meditation teacher, says another key to developing a consistent practice is to periodically reflect on how it’s helping. She says some contemplation of what’s happening as a result of the practice can help perpetuate it. I’ve heard others suggest that we get clear on why we’re on the cushion. It’s the same idea. The meaning we derive is great motivation.
To put this into play, consider your purpose now and reflect on any observable effects at the end of your term.
The 12-second rule.
This is another great Piver tip.
She says that when we “screw up” by missing a day or two, we should let ourselves feel guilty and awful about it — for 12 seconds. Then cut it out.
I love this one.
It’s so easy to get even more derailed when we internalize our defeat for our inevitable departures. I might alter this tip to allow bad vibes for “up to” 12 seconds, but either way, I like it — for meditation and more.
Join a group.
Meditation seems like a solitary activity, but I can attest to the magic that happens when a bunch of people are willing to drop their guards and open their hearts together. It’s palpable, and it’s a great inspiration.
Consider meditating with other people or joining a virtual group. Even online sessions can have a powerful effect.
You’re welcome to join my group. I lead short, 15-minute “mini-meditation Monday” sessions at 10:30 a.m. on YouTube. Sign up here to get the week’s live link and recordings.
Do something settling before your practice.
Another one of my favorite teachers and bestselling authors, Martha Beck, talks about the importance of having a ritual that starts to prepare you for meditation.
This could mean lighting a candle, saying a prayer, reading a page from a relevant book, or anything else. Beck’s ritual involves dragging her chair of choice over to a window.
This doesn’t have to be fancy, but the idea is to do it every time.
After all, consistency is the main idea.