Guided Mindful

Deep Breathing

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 How to Make

a Meditation

Practice “Stick”

1) Practice when you first wake up.

It’s easiest to practice before our “day” (with it’s to-do lists, worries, and expectations, etc.) begins. So I encourage students to wake up, maybe splash some water on their face, and practice along with the offered guided meditation. Notice how it feels to begin the day by practicing meditation.

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 the the same time each day and do the same “activity” (in this case, meditating) you will notice that just entering the room, your body will begin to let go of stress.

3) On the days that you don’t want to meditate, remember your “why”. 

What motivated you to consider beginning a meditation practice? How is this meditation going to serve you in life? Recalling this consciously helps us to overcome the resistance to practicing that many beginning meditators encounter.

4) Be gentle, be kind.

The moment you notice your mind has wandered, you have already returned to the present moment (If you didn’t notice, you’d still be lost in thought!). So rather than feeling “guilty” or “bad” when your attention wanders, instead celebrate that you’ve returned! Let your attitude for yourself be one of gentleness and kindness. 

5) Allow yourself to be a beginner. 

Learning any new skill is difficult. This can be especially true for the practice of meditation. Still, the change that is possible even within a few breaths is quite remarkable. Let yourself be without expectation. As my good friend and fellow meditation teacher Kristin Page always reminds me “It’s meditation practice, not meditation perfect.”