Brick By Brick: Laying The Foundation For A Regular Meditation Practice

Meditation is like a gym in which you develop the powerful mental muscles of calm and insight

Ajahn Brahm

Raise your hand if meditation intrigues you, but you just can’t seem to find the right headspace to properly practice it.

Whether you’ve just been reading about it, hearing a friend speaking its praises, or you’ve tried and failed at meditation, we know that it’s something that is much harder than it seems.

Clearing your mind is not a simple or fast process. Especially in our fast-paced modern life. Thoughts about our personal and professional lives are constantly bombarding our brains, making it difficult to let go of everything and focus on the present.

It takes a lot of time and practice to get into the habit of regular meditation.

The popularity of meditation is regularly increasing, with 14.2% of Americans stating they practiced meditation at least once in 2017.

CDC research

But the good news is, a habit is exactly what meditation is at its core.

And with enough dedication, anything can become a new habit. Even when it seems impossible, know that a meditation practice that leads to mindful living is achievable for you.

3 powerful ways to establish a regular meditation practice

Showing up is often the hardest part of meditation.

We’ll tell ourselves that we’re too busy to make our meditation practice a regular habit, when the truth is we’re just not sure how to establish it.

As simple as it sounds, carving out time to self-reflect in stillness can seem intimidating. You’re definitely not alone if you’ve ever felt that way.

Here are 3 powerful ways to establish a regular meditation practice, so that you can live a happier and calmer life.

1. Prioritize your environment

Create a special meditation spot in your home, workspace, local park, or wherever you plan to meditate.

It doesn’t have to be large or extravagant. It can be a cozy corner in your bedroom or living room, or a private nook in your backyard. Just make sure that it’s a calming place that you’ll want to return to again and again. Ensure that your space is as free from distractions as possible, which may mean investing in cancelling headphones.

Having a designated area will help you achieve a deeper state of meditation. Ultimately, humans are creatures of habit. So much like your kitchen is your go-to place for nourishment and your bed is your spot for rest, your meditation area will become your space for cultivating relaxation and self-awareness. Your brain will begin to associate the space with meditation, making it easier for you to slide into your practice.

It will serve as a reminder that you’re committing your time and energy to self-improvement and mindfulness. Many practitioners also believe that meditating in the same space helps build a positive spiritual energy.

Try to keep your space as simple and stable as possible; this will help your practice remain consistent as well.

2. Prime your body 

Consider practicing yoga before starting meditation. There’s a reason the two practices have been intrinsically linked since ancient times.

Holding yoga asanas will encourage you to maintain stillness, focus on your breath, and hold a long, straight spine while you’re in a meditation posture.

Not only does yoga prime your body for meditation, it also shifts your mindset and energy. You’ll feel more grounded, calm, and self-aware after a great yoga session. This in turn makes meditation easier, and helps you achieve a deeper practice.

3. Experiment with different styles

You don’t just have to sit in a still, cross-legged position to meditate. There are many styles that cater to every personality and lifestyle.

There are plenty of different seated positions you can choose from. If sitting still is a challenge, you can engage in a more active form of meditation. Activities like walking, gardening, and tai chi can also be turned into meditation practices.

Experiment with what works for your mind and body, and stick to what you find most relaxing and enjoyable.

Stick to these 3 tips, and you’ll be able to build a consistent meditation practice in no time.