Meditation is one of the most effective ways to reduce stress and improve your health, but many people can't seem to stick with it long enough to reap the benefits. In fact, around half of new meditators quit within six months of starting the practice, according to a study published in Psychology Today. However, you don’t have to be part of this statistic! There are plenty of ways to stay motivated when you first begin meditation, which you'll find out about here. The Steps are suggestion and recommendations, that we feel help get the energy, space, mind and body ready. It will teach your mind that those simple steps will automatically start to relax and prepare your body for the time of peace!
1) Put on a podcast
Listening to a guided meditation podcast can be an easy and effective way to get started with your practice, especially if you’re new to it. There are hundreds of great guided meditations on YouTube, iTunes, and Soundcloud. Find one that you like and download it so you always have it at hand. If you prefer more guidance from an instructor, there are many apps available for both iOS and Android. Headspace is my favorite app for beginners because it has short sessions (5-10 minutes) which make it easy to fit in when time is limited. I also love Calm, but they tend to be slightly longer sessions (15-20 minutes). Try them out and see what works best for you!
2) Put on your favorite music
Music makes a good starting point for your mediation practice. If you’re just getting started, experiment with different genres and see what music works best for you. Make sure your tunes are set on repeat so that you don’t need to worry about turning off a song after it ends! Once you’ve found some songs that help create a meditative mood, stick with them. The repetition will help your brain associate these sounds with relaxation and ease. It also helps if you have certain rituals associated with listening to your favorite music: Lighting a candle, setting out an incense stick or burning some essential oils can all make listening to your favorite tunes feel like an experience instead of simply another task on your to-do list.
3) Set an alarm
An easy way to stay on track with a regular practice is to set an alarm. If you’re not sure of what time you want to meditate, try waking up 15 minutes earlier one day each week and using it as a meditation session instead of getting right out of bed. The key here is consistency, so try finding some time in your schedule that works best for you (maybe after dinner or before bed) and go with it! It might take a few weeks to find what works, but once you do, stick with it! This will help keep your momentum going. And remember, when life gets crazy busy, you can always set two alarms – one to wake up and one for meditation!
4) Clean your room
One of my biggest secrets to staying motivated is keeping my environment clean and organized. I love it when everything has its place, and as a result, I’m far more productive when I can find what I need quickly. Clutter and disorganization are huge distractions, which makes it really hard to focus on being present. So decluttering is another exercise that will help you stay motivated during your meditation practice. It’s easy to get caught up in our thoughts about how we want things to be, but practicing mindfulness allows us to put our thoughts aside and experience things as they are. The act of cleaning itself is also very grounding—it helps us become aware of where we are right now, physically speaking. This awareness helps us bring our attention back into our bodies (where it belongs), rather than letting our minds wander off into stories about how we should be somewhere else.
5) Clear the clutter
When you first start meditating, it’s tempting to meditate in whatever space you have, even if it’s a cluttered room. The clutter can actually be distracting and might negatively impact your meditation experience. Create a dedicated space for meditation that’s free of clutter and other unnecessary elements. If there are too many items in your designated space, create an additional area where you store those extra items during your meditation sessions. Make sure you feel comfortable and relaxed when you sit down to meditate; otherwise, you won’t be able to focus on your practice.
6) Watch clouds go by
The first step is, of course, to pick a place and time. The second is just to sit down and do it. Find a quiet space—even if you’re at home, turning off your phone helps—and sit on your mat or in a chair with good posture. Focus on your breathing. If you feel yourself getting distracted, acknowledge that distraction and bring your attention back. Keep going for five minutes. That’s all! It might seem like nothing happened, but over time, small moments of mindfulness add up. As Thich Nhat Hanh puts it: Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment I know this is only a passing phenomenon.
7) Meditate with friends
One of my favorite aspects of meditation is that you don't have to do it alone. By meditating with a friend (or friends), you create an atmosphere that supports each other, and motivation becomes easier. One idea is to choose a specific day of your week (maybe Mondays or Wednesdays) when you and your friend(s) can practice together. On those days, pick a time when it's convenient for both people, and set a reminder on your phone so you don't forget. Then just show up at your designated place and time—and let go of any expectations. It'll be fun!
8) Do it outside
One of my favorite things about meditation is that you can do it anywhere, anytime. I personally love meditating outside; being out in nature feels calming and soothing. If you’re new to meditation, give it a try at your local park or garden and watch how much more rejuvenated you feel after your session. The fresh air will help clear your mind and body, boosting energy and boosting mood. Plus, there are lots of benefits to spending time outdoors—even if you aren’t meditating! (See benefits.) Take it slow: Beginners often start with just 5 minutes per day and work their way up to 15-20 minutes per day over several weeks or months. It may be tempting to push yourself further, but remember that when you first begin meditating, taking deep breaths isn’t easy—it takes practice! Going slow allows you to build up your tolerance without becoming overwhelmed. Once you become accustomed to a daily routine of breathing exercises, add one more minute each week until you reach 20 minutes per day.
9) Creating a 7-Day Challenge for yourself.
Challenging yourself will keep you motivated, and it will also make you feel as though you’re taking real action towards achieving your goals. If you want to create a 7-Day Challenge for yourself, set aside 30 minutes every day over seven consecutive days at the same time of day. Schedule these sessions in your calendar so you don’t forget them, and treat them like an appointment. Also, be sure not to skip any sessions even if they are inconvenient or unpleasant. The key is consistency. Here's an example challenge: I will meditate for 15 minutes each morning before work for one week starting on Monday, July 17th at 6:00 AM. Each session will last 15 minutes. This may sound easy, but it’s actually pretty tough! It takes a lot of discipline to stick with something that feels uncomfortable—but that’s exactly what makes challenges so effective. Remember: consistency is king!
10) Remind yourself why you started meditating in the first place.
It may be helpful to keep a journal or notebook with you as you meditate, so that you can write down any thoughts, emotions or questions that come up for you. If a thought comes up that isn’t positive – about yourself, about life in general – don’t fight it; just acknowledge it and return your focus back to your breath. Remember: meditation is not about getting rid of negative thoughts, but rather accepting them. Be kind to yourself during these moments of self-reflection; if you notice your mind wandering off into negative territory, gently guide it back towards positivity. After all, meditation is meant to help you cultivate peace of mind, not stress. That’s why it’s important to remind yourself why you started meditating in the first place – maybe it was because your doctor recommended it after a health scare, or maybe you decided to start meditating after feeling frustrated by everyday stresses at work or home. Whatever your motivation was for starting a daily practice of mindfulness, try bringing those feelings back into your sessions when they begin to feel stale.