How to Create a Consistent Meditation Practice
“ The beautiful thing about meditation is that
it meets you where you’re at. ”
Meditation is one of those things that you know you should do (& even feel great whilst doing) but tend to sweep under the rug due to lack of time and, let’s face it, excuses. Just like anything, it’s not about finding the time – it’s about MAKING the time. The basis of it comes down to finding a ritual that works for you, a realistic goal that you can actually sustain which contributes to an everlasting meditation journey. When you start to make the time & create the space to practice, your body and brain will thank you for it on so many levels.
A few of my favorite meditation hacks:
Inspired by my teacher, davidji, he teaches the concept of RPM (rise, pee, meditate) in the morning and/or RAW (right, after, work) for the afternoon.
RPM (rise, pee, meditate) is exactly what it stands for. You wake up, take care of business, then sit down for your morning practice. The earlier the better, that way it’s done & you’ve set the foundation for your day.
RAW (right, after, work) is an amazing meditation routine to prep for what the evening has in store. It’s also a beautiful way to clear energy from whatever may have arisen during your workday. Meditation helps us release stagnant or undesirable emotions, so think of your afternoon practice like cleaning the state so you can move through the rest of your night with ease. The rest of your interactions will stem from a more loving place, as opposed to downloading all the stress of your day onto them. People will feel the difference – your dog, partner, parents, siblings, etc.
CREATE A MEDITATION SPACE (not a necessity, but it can help!). A comfortable cushion to sit on. A candle or two. Maybe your favorite crystal, if you’re into that sort of thing. It doesn’t have to be anything fancy or complex. Just a warm & inviting space in your home that makes you excited to sit down and breathe. I’ve come to find that every time you walk by your meditation space, it’s a visual reminder to take a few moments for yourself.
SET A REALISTIC TIME. Aim to practice the same amount each day & build up from there. Start with 5 minutes, then keep adding 1 minute each week until you eventually reach 15, 20, or even 30 minutes. If you’re new to meditation, forcing yourself to meditate for 30 minutes right off the bat won’t help you develop a consistent practice (depending on your personality type, of course). Start small & build up from there. And be sure to set your timer so you can fully relax & know that the timer will pull you out when the time is right.
COMFORT IS QUEEN. If you’re in pain or extreme discomfort while meditating, chances are you’re not going to keep coming back to practice. It is SO okay to move! We are not statues and sitting completely still is something that is foreign to us in a day & age of constant movement, so adjust as necessary. If your leg falls asleep, shift it. If you’ve got severe hip or back pain, lay down or find a wall to sit against. If you need to cough, cough. With time, these adjustments will become fewer & fewer but until then, embrace them as they come.
YOU’VE GOTTA WANT TO DO IT. No one can force you to meditate, it needs to come from you. This seems obvious, but it’s the truth. Like anything, you’ve got to want to do it & be committed to following through with it. Set little goals for yourself, like meditating 5 minutes every morning for 7 days straight and build from there. Meditating in the morning isn’t working out for you? Great. Now you know! Adjust. Try meditating in the afternoon or in the car before work instead.
TURN YOUR PHONE OFF OR PUT IT ON AIRPLANE MODE. Cuz the whole point of meditation is to unplug.
Shit happens, I get it! You’ll fall off the meditation wagon, get back on, fall off, get back on, etc. etc. When this happens (and it will) just pick up where you left off & try not to beat yourself up over it. Compassion is everything xo
Questions? Specific or vague, I’ve got you covered. I LOVE connecting so feel free to ask away in the comment section below.
