How to Make Meditation an Everyday Practice, Even if You Have a Hectic Lifestyle
INSIDE: Meditation is one of the best ways to navigate your everyday activities with intention and purpose without losing focus on your spiritual journey. However, we often find excuses not to turn this practice into a habit. These 7 tips will teach you how to meditate every day.
It is not easy to pick up a new habit, especially as we get older and more fixed in our ways of being. We’ve all heard about the wonderful benefits of meditation, but most of us struggle to make it part of our routine.
However, the most potent effects of meditation start to “quick in” once we turn this practice into a daily habit.
Starting a daily meditation routine is hard at first, especially amidst our hectic modern lifestyles, where we juggle several activities at once, and no one seems to find time to meditate.
With these 7 tips on how to meditate more often, you can succeed in this journey so that you can finally reap the fruits of your efforts.
How to Meditate Every Day
All habits require practice and consistency before becoming part of our lives.
We must overcome that first instance in which our old self resists the discomfort of trying something new until it gradually becomes part of our reality.
The following tips will show you how to meditate every day without losing motivation in the process.
Take Small Steps
Daily meditation should be your ultimate goal, but let’s face it, we can’t pretend to jump from not meditating to an hour of meditation every day. We most likely won’t succeed, become discouraged, and give up our goal altogether.
Therefore, take baby steps and increase them according to your progress. For example, you might start meditating for five minutes four times a week and slowly add more time or more days until this practice becomes a consistent habit.
Always remember, anything is better than nothing!
It’s okay if you don’t feel calm, mindful, or rooted to your spiritual core at first. Some people even get more anxious as, for the first time, they are becoming aware of their self-talk and the number of thoughts crossing their minds.
Don’t lose heart if you have that experience. Just focus on sitting there with your thoughts for five minutes without judging your inner experience. It gets better, I promise.
Make Meditation Fit Your Schedule
Don’t worry about following external rules on when to meditate or what’s the “ideal” time to do so. If such times don’t fit your agenda, you’ll give up sooner or later. As with any other new habit, you have to make it work with your lifestyle to sustain it.
Try meditating at different schedules and times to see which works best for you. It could be as soon as you wake up, before going to bed, before lunch at work, or when your kids are taking a nap.
Once you choose the ideal time to meditate for you, be consistent with it. This will help your new habit become part of your everyday life.
Get as Comfy as Possible
Aiming for the classic lotus position when meditating could be physically uncomfortable if you’ve never tried it before. If you are too focused on your physical state, you won’t be able to meditate successfully.
Find a position that makes you feel comfortable, and take it from there. You might want to lean your back against the wall or use pillows. Just arrange your body in a way that feels natural.
Some people find it more comfortable to meditate while standing and even walking! Again, you don’t have to “look” like you are meditating in order to do so.
Other people find it helpful to create a ritual around the meditation process. Consider assembling a special, soothing space just for meditating, arranging a spiritual altar, playing some peaceful music, lighting candles, and making it an experience you want to repeat every day.
Try a Meditation App
If you still feel insecure about meditating, plenty of great podcasts and apps like Headspace, Calm, or Ten Percent Happier explain how to do it in detail and in friendly terms.
A guided meditation could be the best option if you are just dipping your toes into this world. They will teach you how to meditate every day by turning your focus back to the present moment.
In addition, these apps enable you to personalize the information and follow your progress to motivate you to keep moving forward on this path.
Overcome the First Uncomfortable Stages
All habits take time to implement, so don’t get discouraged if you don’t like meditation at first. Instead of finding reasons why you shouldn't continue, explore your obstacles with an open mind.
For example, if you get distracted easily, delve into the deeper meaning of it. You may feel tired, anxious about something, or simply bored. Accept these feelings without judging them and make the necessary changes.
Changing your schedule, position, or mindset could be enough to get yourself back on track. Meditation leads you to practice acceptance, a valuable skill that will help you in every aspect of your life.
Cultivate awareness with curiosity, and you’ll soon start enjoying your meditation practices. Besides, when you meditate when feeling anxious or upset, you’ll be able to better manage those uncomfortable feelings instead of letting them overwhelm you.
Realize When Meditation Isn't Working
As we mentioned above, the benefits of meditation won’t come overnight. Think about it this way: your mind has been wandering around unrestricted your whole life.
No matter how long you’ve been meditating, your mind and thoughts will still pop in from time to time. Just remember, that doesn’t mean you won’t succeed in this practice. Don’t beat yourself up because your mind has wandered away. Recognize these moments without judging yourself, and then refocus on your breathing gently.
It’s also important to identify when meditation is becoming an obligation, however. Recognize if you’ve truly stopped enjoying this practice.
Forcing yourself to meditate just because you want to please someone’s expectations or achieve an ideal standard of how you should behave will make you feel more anxious and depressed.
Also, if you are struggling with a mental health issue, meditation won’t be enough to overcome your symptoms. Talk to a professional counselor if that is this case.
Use Spiritual Tools
Sometimes, when we are struggling to meditate, all it takes is a little help from some spiritual tools. Meditating with crystals, smudging the room before you meditate, or meditating on a passage from a book often serve as fantastic meditation tools.
Try doing a chakra meditation or focusing on the energy of a crystal.
There are so many wonderful spiritual tools at our disposal. Use them and let them bring added joy into your practice!
A Simple Meditation to Get You Started
Are you ready to make meditation part of your daily life? Here’s a simple yet mighty meditation to begin with...
- Find a comfortable space where you know you won’t be bothered, and set a timer on your phone for five minutes.
- Focus on your breath, how it enters your nose, fills your lungs, and comes back out through your nose.
- Your thoughts will start to wander; don’t fight them. Thank them, let them know they can leave, and refocus on your breathing.
- When the timer goes off, open your eyes and look at your surroundings with a curious and open heart.
- Feel your body, pay attention to your feelings, and be grateful for this experience.
When you practice this meditation on a regular basis, you’ll soon become more mindful of your inner state, noticing sensations and meaningful details you tend to overlook.
The scientific community is increasingly finding more and more benefits of meditation, so learning how to meditate every day is essential for a better quality of life.
Managing our most challenging emotions and experiences is never easy, but having this practice up your sleeve helps you navigate them without losing touch with your spiritual center.
Although implementing a new habit requires effort and commitment, the rewards make it all worth it. Enjoy!
* Crystals and stones should not be used as a substitute for medical advice or treatment. Please read our full disclosure notice here.