This month, I decided to implement a daily meditation routine and have spent some time researching how to get the most out my mindful minutes and encourage consistency. Today’s Monday Matters post shares some tips on creating an effective daily practise and how the different types of meditation can have a positive impact on your life.
Research has shown that there are a huge number of benefits of regular meditation for mind and body. Some of the main positives are:
- Improves your self esteem and confidence and increases your levels of optimism
- Helps you sleep better
- Can make you more productive
- Improves your brain function
- Helps you appreciate your life more
- Increases your attention span
- Provides a sense of calm, peace and balance
- Reduces pain and improves the immune system
- Makes you feel more energetic, creative and spontaneous
- Helps to control your thoughts
- Decreases depression and anxiety
- Reduces cravings such as for junk food, alcohol and cigarettes
- Lowers blood pressure
- Increases compassion towards yourself and others
but there are many more and once you start to fit meditation in your life, you will soon reap the rewards.
How can I fit meditation into my busy life?
When I attended a mindfulness class through wellbeing services a few years back, everyone talked about how wonderfully calm and relaxed they felt after each meditation. Yet, when asked if they’d used the CD full of mindful practises at home over the rest of the week, most of the participants said that they didn’t have time! However, with the benefits listed above, surely taking ten minutes each day to meditate is worth fitting in to your schedule? I bet if I’d asked the attendees if they’d had time to mindlessly scroll through social media for half hour they would offer a different response. Hopefully the following tips will help to commit more easily.
10 tips for starting a daily meditation practise
- Start small Like with any new habit, it’s best to start small and create a mini goal to work towards such as to meditate for a few minutes each day. There are plenty of 5 minute meditations on YouTube to choose from and a variety of different apps which offer free trials.
- Make it a routine There are some things you do automatically every day without thinking e.g. brushing your teeth, taking your mediation, applying your make up etc. These tasks have become a routine and you can easily add meditation to this list too. I recommend choosing a set time and sticking to it. I like to do mine first thing in the morning before I start work and then I can be sure it doesn’t get bumped off my to-do list. You could choose last thing before bed if you want to get all relaxed ready for sleep. Find out more about the science and practice of creating habits here.
- Choose a comfortable place Where you meditate is up to you but try to pick a place where you will not be distracted and feel at ease (not too relaxed that you begin to feel sleepy though!). You can sit in a comfortable chair, curled up on your sofa, on a cushion cross-legged on the floor or even lie on your bed. You can also use props such as a cushion, bolster or blanket to help you get nice and snug.
- Try out different meditations to help you with different aspects of your life There are so many kinds of meditations available – breathing, gratitude, compassion, confidence, focus etc. Think about what you’d most like to instil in your life right now and work from there.
- Use guided meditations at first When I first tried meditation a fair few years ago, I used to think it was all about just sitting their cross legged and completely emptying your mind. I used to get really frustrated and eventually decided it was impossible and wasn’t for me. Now I use the audio tracks from the class I attended as well as the Calm app and short guided sessions on FitBit premium. I have a free trial for both apps and I particularly love using my FitBit app as it logs all of my sessions for me so I can check my progress and how consistent I’m being.
- Journal about your experiences Take time to reflect on your practice, what went well, what you struggled with, how you felt during and after, if you came up with excuses to miss your session and why this might have happened etc. If you felt really relaxed, it helped you have a more productive day or you enjoyed a wonderful night’s sleep, celebrate your achievements and use them to motivate you to continue. If you found it really difficult to switch off and ended up feeling really frustrated, think about what you could do differently next time or accept that it is all part of the learning process and it will become easier with time. Or, if you forgot to do your daily meditation this time, how could you make sure you stick with it? Could you set an alarm or get a reminder from the app you are trying out? Might you attach the practise to another of your daily routines e.g. do your session straight after your morning cup of coffee?
- Remember repetitive activities can be meditative too If you find you’re struggling with just sitting and meditating, remember meditation is all about attention and awareness and you might find that doing a mindful activity such as colouring in is much easier for you. I wrote a post full of ideas earlier this year which you can find here. Movement meditations are also an option such as tai chi, yoga or mindful walking.
- Be kind to yourself Remember to treat yourself with compassion as you develop your practice. Accept that it might not be easy at first and that your mind will keep wandering. Know that it’s okay to find it difficult and you’re not doing it wrong (try not to judge yourself). Just bring your mind gently and kindly back to your breathe and start again.
- Apply your mindful practice to other activities Meditation is all about focus and so is a kind of mindfulness that can be applied throughout your day. For example, when you shower, really concentrate on what you’re doing and how it feels, use your senses to immerse your thoughts in your experience – inhale the scent of your shower gel, observe the water running down your tiles or the screen, listen to the sounds the water makes as it hits the bath or the shower tray. You can even get into a meditative state as you do your daily chores as I explained in this blog post.
- Use a habit tracker (but keep it simple) If you’re a bullet keen bullet journalist like me, you probably know all about habit trackers and have seen many examples on Instagram and Pinterest. Habit trackers are great for monitoring your progress and consistency and keeping you motivated. However, if you add too many habits, the filling in process can become an onerous task and you are likely to get sick of colouring in boxes, adding dots, ticks or crosses. I recommend tracking a very small number of habits and only choosing one or two new ones to focus on and selecting other things that you want to become more consistent with.
So that’s it, lots of reasons to add meditation to your daily routine and my top 10 practical tips for beginners that will hopefully help you develop a successful meditation habit that you can stick with. Let me know in the comments if starting a daily practice is something you’re interested in and today’s blog post has either given you the motivation to get started. If it has, I hope you are soon on your way to enjoying the benefits for body and mind.
Until next time,