IN THIS LESSON

Developing consistency with meditation will promote the benefits of our practice.

Creating a sustainable daily meditation routine is best achieved by starting small, anchoring the practice to existing habits, and focusing on consistency rather than duration. A successful routine often involves meditating for just 2–5 minutes initially, gradually increasing the time as the habit becomes automatic. 

Steps to Create a Meditation Routine

  • Start Small: Begin with 2 to 5 minutes daily to prevent overwhelm and ensure you can stick with it.

  • Use Habit Stacking (Anchoring): Pair meditation with an existing, automatic habit, such as immediately after brushing your teeth, waking up, or brewing morning coffee.

  • Choose a Consistent Time: Morning is often recommended to set a calm, focused tone for the day, but evening can help with winding down.

  • Create a Dedicated Space: Set up a quiet, comfortable, and clutter-free (4x4 feet) area. This can be a specific cushion, chair, or corner of a room.

  • Keep it Simple: Focus on your breath, use a body scan technique, or try guided sessions, rather than worrying about achieving a "blank mind".

  • Use Tools for Guidance: Utilize apps like Headspace, Calm, or Medito to provide structure and track progress, such as daily streaks. 

Structuring Your Session

  1. Preparation (1 min): Sit comfortably with a straight back (on a chair or cushion).

  2. Settle In (1-2 min): Close your eyes and take deep, intentional breaths to transition into the practice.

  3. Focus (2-10 min): Focus on the breath, noting the sensations in your body. When your mind wanders—which it will—gently bring your attention back.

  4. End Gently: Take a few moments to sit silently before opening your eyes and moving on with your day even closing with an intention or focus of the rest of your day.

Meditation Duration Recommendations

  • Beginner: 5 to 10 minutes per day: Start with short sessions to build consistency and avoid feeling overwhelmed.

  • Intermediate: 15 to 30 minutes per day: As you become more comfortable, gradually increase the duration to deepen your practice.

  • Advanced: 30 to 60 minutes or more per day: Experienced meditators often meditate for longer periods to explore deeper states of mindfulness and concentration.

Tips for All Levels:

  • Consistency is Key: Meditate daily to develop a habit.

  • Listen to Your Body: Adjust the duration based on how you feel and your schedule.

  • Focus on Quality: It's more important to have a focused session than a long one.

Make meditation a part of your routine, turning practice into a lifestyle!