I want to start by clearing a few things up that had always stopped me from considering starting a practice. Meditation isn’t just a far out spiritual practice only for those who have a few hours a day to sit in solitude with their eyes closed. It can be if you’re into that kind of thing, but its also just a way to give yourself a break from your mind’s relentless chatter. And it isn’t difficult to fit into your day.
Did you know meditation can be as simple as being aware of your breath for a few moments or focusing on the sounds around you when out for a walk? Meditation is exactly what you make of it. I first started a practice when a friend recommended the Headspace app to me as a way to reduce physical symptoms that seemed to be caused by stress (including psoriasis and weight loss). What she said sticks with me because it started a big change in my life:
“There’s only so much of your external surroundings you can change. At some point you have to change the way you see things.”
I wasn’t sure how this would be possible at the time but with nothing to lose I downloaded the app and started Headspace’s 30 day challenge. That was two years ago now, and while I haven’t meditated every day since then and my practice is rarely for more than ten minutes, having this tool at my disposal has genuinely helped me perceive life and its events differently, reducing stress.
I admit that the amount that I meditate varies as I find incorporating time into my day to intentionally stop doing anything a challenge when there are so many things that require actual doing. It’s easy to put sitting still to the bottom of my to do list but I’m learning that taking some time to meditate ultimately pays off in the long run as I’m in a better state of mind when I am doing things.
While I’m not suggesting meditation to replace seeking help from a qualified professional, if you feel stressed, anxious, angry, you struggle sleeping or quite honestly if you are experiencing any physical or mental health issues, then meditation could be worth a try. Even if you’re not, why not see what its like?
If you want to try it, these are my top tips to incorporate a meditation practice into your daily routine:
Find a style that suits you
I’m sure there are hundreds of types of meditation. These are some types that I have tried and enjoyed, and think would be a good place to start:
- Headspace – you can try 10 meditations for free. The rest of the app is free with Spotify student in the UK. Includes a 30 day challenge and many other courses and individual meditations.
- OneGiantMind – completely free with 12 steps to learn the method and a 30 days challenge.
- Block method – simply focusing on your breath. Breathe in for 5 seconds, hold for 5, release for 5, hold for 5. Repeat. You might like to set a timer if you only have a set amount of free time.
Set yourself a challenge
Popular thought is that it takes 30 days to make a habit. If for 30 days you consciously make an effort to do something, it then takes less effort as it becomes a habit. Your brain comes to expect it and do it automatically.
Use an app with a 30 day challenge, like HeadSpace or OneGiantMind, or make yourself a tick chart so you can feel accomplished when you achieve your goal.
In challenge setting, don’t be too hard on yourself. Getting through those 30 days can be tough if you’re not used to making time for slowing down. If you miss a day just pick back up where you left off and remember that every day that you do meditate, it will become easier in the long-run.
Decide what time of day to meditate, and stick to it!
I meditate at the start of my day. It’s the last thing I do before I leave the house, after I’ve got myself and my things ready for the day. For me this is key to keeping it up as if I say I’ll do it later, chances are I’ll never get around to it. If you do it before you start your day its less easy to make excuses!
After you’ve completed your 30 day habit challenge, be flexible
Meditation can be uncomfortable at first, so stick with it even if you’re not really enjoying it. Allow yourself time to get used to it.
After that be gentle with your practice because habits do change. Just because a certain type of meditation suited you when you started doesn’t mean you always need to meditate in that way. Try a new app or new method. If you schedule changes, change your time slot for mediation. Meditate for longer if it suits you.
If I am running late one morning I might set a timer for 5 minutes rather than my usual 10-minute med and simply focus on my breathing. If I can’t find 5 minutes I know its because I’m making up excuses not to meditate, because there is ALWAYS five minutes to spare. And when I’m making excuses not to meditate, I’ve come to learn that that’s when I need it most.
This is how I started and how I have maintained a relatively consistent practice. If you try it let me know, and if you already have a practice I’d love to know!
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