How to Make a Meditation Practice “Stick”
1) Practice for short periods (2-5 minutes) throughout the day.
When learning to meditate it is most effective to practice for short periods, many times. Familiarizing yourself with the practice in this way, you learn how to “let go” of stress/anxiety/tension quickly. This also invites you to let go of stress throughout the day — rather than waiting until the end of the day (as so many people tend to do).
2) Practice at the same time in the same place.
Our brain is built to notice and respond to patterning. If you sit in the same place at the same time each day and do the same “activity” (in this case, meditating) you will notice that just entering the room, your body/mind will attune to the situation, and begin to let go of stress.
3) On the days that you don’t want to meditate, remember your “why”.
What motivated you to learn meditation? How can this meditation practice going to serve you? Recalling this consciously helps us to overcome the resistance to practicing that many new meditators encounter.
4) Allow yourself to be a beginner.
Learning to meditate, you are creating a habit. Any new habit takes time to “click”. No one is grading you. No one is judging you. This practice is for your own benefit — it’s to cultivate your own peace of mind, and balance within your being. Let it be a nourishing practice, not a means to measure/judge yourself.