Meditation: How to do it daily
We now have a better understanding of the most common forms of resistance. Let’s dive into practical strategies to help you develop a daily meditation practice.
1. Stick to a schedule.
Meditation is best done at a time that suits you. Setting a regular meditation practice is an important step.
It’s important to schedule it. This is not as easy as saying “I’ll meditate tomorrow morning at 9am.” Instead, schedule the day on your calendar and mark it as a priority. No matter what app, tool or physical calendar you have, make sure to block out time for meditation. Do not allow other things to interfere with your meditation time.
You might want to reconsider your time for daily meditation if you aren’t able to keep to your schedule. You should choose a time that you don’t feel guilty about taking 10 to 20 minutes for meditation. You can use technology to your advantage. Set up reminders on your phone and set yourself as “do NOT disturb” on any chat or email apps. This will allow you to relax enough to make meditation a priority in your day.
2. Give a space to your practice
If you don’t have enough privacy in your daily life, it can be a resistance that is difficult to overcome. It is possible to live in a small house with large family members. You might not have private meeting rooms at work, or you may find it difficult to set up a space that allows you to be alone for 10 minutes.
First, you need to find a place that you can practice in privacy. You can also practice in privacy by using your bathroom, bathtub, or parked car. It is also a great idea to make a space in your house a meditation area. It can be decorated with photos or art to put you in the right mood for your mindfulness practice.
You don’t have to do these things, but you can still practice meditation with your eyes closed. Nothing says that mindfulness practice requires you to close your eyes or to sit still at a particular spot. It is possible to be mindful of everything.
It’s possible to take a mindful walk on the streets, mindfully eat and practice mindfulness at work.
3. You can combine your practice with another routine or habit.
A good way to create a new habit such as daily meditation is to combine it with an existing daily habit. You can use this combination to remind yourself to do the practice. This makes it easier for you to meditate because you are already in habit mode when you do the other thing.
If you brush your teeth every night and practice meditation for 10 minutes, it will be a good idea to meditate before you start brushing. When you wake up at night and the thought of brushing your teeth comes to your mind, this will help you stop and meditate before brushing your teeth.
You don’t have to pair it with brushing your teeth. You can pair it with any habit you are so used to that you don’t even think about. Meditation can be done before you eat lunch. Do you want to go to the gym? Before you go to the gym, meditate. Are you about to start your favorite TV show at 9:15? Before you start watching, meditate.
You may find creative ways to combine or pair habits so that your meditation routine feels more integrated. If you regularly use the sauna, it is a good idea to meditate in the sauna. Meditation is a good idea when you are taking a bath. Mindful walking can be done after dinner. Mindfulness meditation can be practiced by using routines that you already have in your day and old habits.
4. As part of the practice, you can use resistance
Emotions and feelings are the basis of all resistance. Feeling rushed. Feelings of boredom or irritability. Feeling guilty about not being disciplined enough. Fear of being disturbed or privacy while you are practicing.
When you practice mindfulness, consider the resistance. Make resistance the object of meditation. These feelings can be explored and experienced as curiosity.
If you feel rushed or looking forward to the end, take a moment to notice the feeling. It’s amazing.
If you feel bored or irritable while sitting, you can make this the object of your practice. Be aware of the boredom you feel and be mindful. Notice where it is. Notice if it changes. Pay attention to the thoughts and sensations that surround this feeling.
Meditation is not about having a good practice. Let go of the desire to meditate in a particular way. Just be present every time you sit down.
