Finding a Daily Meditation Practice
Adding more priorities and goals to our days can feel like an untenable task, especially when we feel at capacity! We may have a list of things we want to do or try that we simply do not have the time to fit in. Today we’re taking a closer look at meditation, specifically how to make time for a daily practice. Our contributor, Myndi DeVore shares her advice for creating a daily meditation routine.
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Meditation and mindfulness are words we hear all the time in reference to self-care. I was first introduced to meditation in college by a professor and Buddhist monk who taught me the basics of sitting. I dabbled over the years, meditating in spurts, making resolutions to meditate daily, but I could never quite shift to the daily habit of meditation practice. It always felt like the goal that fell off the chart, the first thing to go when I felt busy. And then one day I decided to commit to meditating each morning for a month. I made it 26 days and it was during that time that I really felt the benefits of daily practice. Each morning I would set my alarm for 30 minutes earlier than usual. I would get out of bed, wash my face, drink a glass of water, and then sit in a quiet room before the rest of the house woke up. I would put my headphones in, set a timer for 15 minutes, turn on a relaxing playlist, close my eyes, and sit.
Some mornings were a bust. I couldn’t focus at all! I would fidget. My brain would jump from one to do list to another. Sometimes I felt like I was falling asleep. But some days it was like magic. I was able to access quiet parts of my brain I had never felt before. Some days the minutes flew by. And I began to feel a difference in my day to day life. My emotions felt regulated. I found myself feeling more patient and calm with my kids. I felt less stressed and able to take on challenges with greater ease. I was able to focus on tasks in front of me. Feeling such a transformational change spurred me on to keep going!
If meditation is something you would like to try, I encourage you to give it a go! I am by no means an expert, but here are my basic tips for getting started.
Purpose
Think about why you are meditating. What do you want to get out of it? What are your goals? I set my intention before every practice. Sometimes my intention is to clear my head or feel less stressed. Sometimes it is to work through an emotional challenge, or process a difficult relationship in my life. Sometimes it is to focus on gratitude or to calm anxious thoughts. Set an intention and return to it when you feel unfocused during your meditation.
Time & Place
If you’re new to meditation, start small. Maybe it’s three or five minutes. I like to set an alarm on my phone to vibrate at the end of my practice. Maybe meditating everyday isn’t going to work for you, so instead try for a couple days a week. Build from there. Once you decide on a schedule, commit to it for a week or longer. The more you meditate, the easier the practice will be! I find early mornings or later evenings are best for me.
As for a place, you don’t need to have the perfect space for it. Choose a quiet comfortable spot where you won’t be disturbed. I have a cozy floor pillow and blanket in a spare room that I use. I made a little sign to hang on the door that I put up to remind my family I’m taking a few quiet minutes for myself. It doesn’t always work, but it helps! I like to listen to quiet music, but silence might work better for you. You can light a special candle or incense or diffuse oil. The scent may help you better connect to your practice.
Tools
If the idea of meditating without any guidance feels too daunting, I get it! Luckily there are so many apps and resources available to help you. Apps like Headspace, Calm, and Chopra are very popular. If you use Peloton, Peloton offers an excellent and vast meditation library. When I started, I connected to Sharon Salzberg and her loving kindness approach. She has some guided meditations on her website that are terrific for beginners!
Flexibility
Stay flexible! You might miss a day. Or you may simply not be able to carve time to sit. In Thich Nhat Hanh’s book, “Making Space: Creating a Home Meditation Practice” he shares ways we can carve mindful meditation into our daily lives and daily tasks. Did you know you can practice mindfulness while washing dishes or walking the dog? Or even while cooking dinner or eating lunch? This little book offers lots of practical suggestions for making peaceful space in our everyday lives.
Process
After my meditation practice or before bed, I like to jot down a few observations of the day in my Golden Coil notebook. I can write down anything that emerged in my meditation. I record my mood on the mood tracker page in my planner. This has helped me really see how meditation impacted my daily life!
I hope these ideas will help you find your own meditation practice! My kids now request an evening meditation as part of their bedtime routine. Taking this time has truly benefited us all!