Woman meditating

How I Made A Daily Meditation Habit: 6 Tips That Worked For Me

How often have you started a meditation practice or tried to be more mindful, but you soon find yourself falling back into old habits? If you’re anything like me, it happened more times than I would have liked when I was first starting.

The truth is, forming a meditation habit can be hard. It takes time, effort, and consistency to really make a change in your life – but it is possible! And once you form the habit, it’ll be worth all the effort you put in.

This article will go over why habit formation is important, the 6 steps to establish mindful habits, and how I made sure to actually stick with it this time, even if you’ve failed before.

To establish mindfulness and meditation as a habit, you’ll need to follow 6 simple steps.

  1. Start small
  2. Make time
  3. Get comfortable
  4. Set a goal
  5. Join a community
  6. Be patient

6 Tips for Building a Meditation Habit

Meditation habit: Woman sitting in a living room meditating

Now that we know more about why it’s so important to make meditation and mindfulness a regular part of our lives, let’s talk about how we can make it happen. Here are some tips to get you started:

1. Start small.

When starting out, it’s important to keep things simple and start small. It’s tough to form a daily meditation practice if you’re trying to do too much at once, so it’s best to start with just a few minutes each day.

If this is your first time meditating, there are plenty of great resources and books to help you get started. Or maybe look at the 9 different types of meditation.

Headspace is an excellent app for beginners, with 10-minute meditation sessions that you can do at your own pace. Once you get the hang of it, you can start to increase the length of your sessions.

2. Set a time.

A big part of making meditation and mindfulness a habit is setting aside time daily. Just like you would with any other important task, set a specific time for your meditation practice and make sure to stick to it.

If you’re trying to meditate first thing in the morning, set your alarm a few minutes early so you can sit down and meditate before starting your day.

If you’re trying to meditate at night before bed, add it to your evening routine so you remember. Doing so will help you be more intentional about making time for your meditation practice and can help to prevent excuses from getting in the way.

3. Find a comfortable place.

Finding a place where you feel comfortable and can sit without being interrupted is important. If you’re trying to meditate at home, find a spot where you won’t be distracted by things like the TV or your phone.

If you’re trying to meditate at work, see if there’s a quiet place you can go for a few minutes.

Having a comfortable place to meditate will help you to relax and focus on your practice. Over time, you’ll be able to meditate anywhere, but starting in a place where you feel comfortable and safe is helpful.

4. Set a goal.

One of the best motivators is having a specific goal in mind. When you’re first starting out, it can be helpful to set a goal for how often you want to meditate.

Decide how long you want to meditate for and how many days a week you want to do it. Once you reach your goal, you can start to increase the length of your sessions or the frequency with which you meditate.

5. Join a group.

If you’re having trouble sticking with your practice, try joining a meditation or mindfulness group.

There are often groups that meet regularly to meditate together, and it can be helpful to have the support of others who are trying to establish a daily practice.

And remember, the goal is not to achieve perfection. The goal is simply to be more mindful and present in your everyday life. So it’s still beneficial even if you only meditate for a few minutes each day or only do it a few times a week.

6. Be patient.

It takes time to form a new habit, so keep going even if you don’t see results right away. It takes most people anywhere from 21 to 66 days to create a new habit, so stick with it and be patient.

And if you find yourself struggling, remember that it’s okay to take a break. Meditation and mindfulness are meant to be relaxing and stress-reducing, so if it’s starting to feel like a chore, take a step back and reassess your goals.

So, Why Is It So Hard to Create A Meditation Routine?

Meditation habit: Girl sitting on a rock meditating

The answer is pretty simple – old habits die hard. And when it comes to forming new habits, our brains are actually working against us. You see, every time we repeat an action, our brain creates neural pathways that make it easier for us to do that thing again in the future. This is why it’s so easy to fall back into old habits – our brain is literally wired that way.

The good news is we can use this to our advantage. By meditating regularly, we’re actually strengthening the neural pathways associated with mindfulness and creating new ones that will make it easier for us to be mindful in the future. It’s no different than going to the gym to exercise – the more you do it, the easier it becomes.

In other words, the more we meditate, the stronger those pathways become, and the easier it is to be mindful in our everyday lives.

Related: 14 Amazing Benefits of Meditation That Can Actually Rewire Your Brain

Why Creating A Daily Habit Is Important

Everyone has different reasons for wanting to meditate or be more mindful, but we can all agree that it’s a good thing.

Countless studies show the benefits of meditation and mindfulness for our mental and physical health. Meditation can help to reduce stress and anxiety, improve our sleep, increase focus and concentration, and even make us smarter.

On the other hand, mindfulness helps us be more present in our lives and appreciate the little things. It can also help us to manage our emotions, improve our relationships, deal with difficult situations, and make better decisions.

And that’s not all – research also suggests that meditation and mindfulness can actually change the structure of our brains, making us happier and more resilient in the face of stress.

Clearly, there are a lot of good reasons to make meditation and mindfulness part of our lives. No matter what your reasoning is, the bottom line is that both meditation and mindfulness can have a hugely positive impact on your life.

Related: The 5 Most Powerful Benefits of Mindfulness Meditation

Meditation habit: Women meditating and burning incense

Tips for Staying on Track With Your Habits

If you’ve been trying to build a regular habit but find yourself struggling to stick with it, here are a few extra tips that’ll help you get back on track:

Learn from your experience.

Skipped a day or two (or more?) Don’t beat yourself up about it. Instead, take some time to reflect on what might have caused you to fall off the wagon. What were the circumstances that led to you skipping your meditation? Once you identify the trigger, you can start to work on strategies to avoid it in the future.

Keep track of your progress.

One of the best ways to stay motivated is to keep track of your progress. If you’re struggling to stick with your meditation habit, try keeping a journal. Each day, write down how long you meditated for and how you felt afterward. This will help you see your progress and give you something to look back on when you’re feeling discouraged.

Commit to thirty days.

Once you’ve decided to start meditating, commit to doing it for thirty days. Doing so will help you establish a regular habit and give you time to see the benefits of meditation. It might seem like a long time, but it’s worth sticking with it and giving yourself a chance to succeed.

The Takeaway

If you’ve struggled with maintaining a regular mindfulness or daily meditation practice in the past, try the tips mentioned above.

And remember, the most important thing is to be patient and gentle with yourself and remain in the present moment. Meditation is a journey, not a destination, so enjoy the ride. They’ll help you build a more consistent practice that will help you reach your goals and feel happier, healthier, and more productive.

I you’ve enjoyed this post why not read: The Ultimate Guide How to Meditate

Do you have any tips for those who are struggling with starting a new meditation habit? Share your advice in the comments below!

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.

FAQs

Habits of meditation refer to the regular, consistent practices one incorporates into their daily routine to engage in meditation. These can include setting a consistent time and place for meditation, starting with small, achievable goals (like meditating for 5 minutes a day), incorporating mindfulness practices throughout the day, and gradually increasing the duration of meditation as one becomes more comfortable with the practice. Meditation habits also often involve creating a conducive environment for meditation, such as a quiet, clutter-free space.

Developing a meditation habit involves consistency and practice. Here are some steps you can follow:

  • Start Small: Begin with short meditation sessions. Even 5 minutes daily can be a good start.
  • Consistency is Key: Set a specific time each day for meditation. It could be first thing in the morning, during a lunch break, or before bed.
  • Create a Meditation Space: Designate a calm, quiet space in your home for meditation.
  • Use Meditation Apps or Guides: As a beginner, guided meditations can be extremely helpful. There are numerous apps and online resources available.
  • Be Patient: Don’t be hard on yourself if your mind wanders during meditation. It’s natural. Over time, you’ll get better at bringing your focus back.
  • Incorporate Mindfulness into Your Day: Besides the set meditation time, try to incorporate mindfulness practices throughout your day.

Yes, meditation is considered a beneficial habit. Regular meditation can help reduce stress and anxiety, improve focus and concentration, increase self-awareness, and promote a general sense of well-being. It can also have physical health benefits such as lowering blood pressure and improving sleep. Like any habit, the benefits of meditation are most apparent when it’s practiced consistently over time.

The timeline for a new behavior to become a habit can vary greatly from person to person and depends on many factors, such as the individual’s dedication, consistency, and personal circumstances. However, a popular rule of thumb is the “21/90 rule,” which suggests that it takes 21 days to create a habit and 90 days to make it a permanent lifestyle change. For meditation, starting with small, achievable goals and gradually increasing the duration can help make the practice a regular habit. Remember, the key to forming a habit is consistency.

Missing a day or two of meditation is not a cause for concern or a reason to give up on your new habit. It’s important to be kind to yourself and maintain a flexible approach. If you miss a day, simply resume your practice the next day. Consistency over the long term is more important than perfect daily adherence. Remember, the goal is to make meditation a regular part of your life, not to create a source of stress. If you find yourself missing multiple days, it might be helpful to reassess your routine and see if there’s a better time of day or a more conducive environment for your practice.

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