We have written many blogs on meditation and the benefits. It changed my life, I went from being a stressed out, reactive person who exploded when things went wrong to a (relatively) calm person who is more or less in control of their actions.
The three main actions I put in place to help me were:
- Fresh air
You can read more about my anger management issues and how I dealt with it here.
If you don’t currently meditate I recommend you try it. Hopefully, you’ll find the following tips useful. They’re also great if you struggle to keep your meditation practise consistently. Consistency is the key to meditation. There is more value in meditating every day for five minutes than in meditating once or twice a week for twenty minutes.
1. Create a comfortable space
The space you practise in is important. You won’t be able to settle into a relaxed state or let go of what’s going on around you if there are distractions, whether it’s noise or discomfort it will be on your mind. Background noise is sometimes ok, for example, if you’re meditating outside and there are distant voices or traffic but a close-up conversation or loud distracting noise will throw you off.
If I’m travelling or for whatever reason, I can’t meditate at home I have a pair of noise-cancelling headphones and a blindfold. Theresa constantly makes fun of me when I use these, especially if I happen to be wearing my poncho at the same time but that is the way it goes I suppose.
I use a meditation cushion because I can’t sit on the floor without some support. I also like to sit on the floor because if I sit in a chair I tend to fall asleep as I meditate early in the morning.
2. Meditate at the same time in the same place every day
Just as consistently meditating every day is important it also helps to meditate in the same place at the same time every day.
I meditate in the morning for two reasons. I need to get up before the baby (little babies don’t seem to agree that we should sit still in silence), also it sets me up for the day ahead, especially if I have a stressful day in work ahead of me.
Being consistent with the time and place also makes it easier to form a habit. You will hear different opinions on this but it generally takes about 40 days or so to form a habit and come to a point where you will do something without really thinking about it, like brushing your teeth or making breakfast.
Make it part of your morning routine.
3. Start Small
I meditate for 20 minutes every day and have been doing this consistently for about four years. I have certainly missed practises or not gotten my full twenty minutes in over the years but generally, I have been hitting the 20-minute mark every day.
I don’t recommend starting out at 20 minutes, that’s likely to lead to an inconsistent practice. Start small – 5 minutes a day or even 2 minutes a day. Try to keep it up for a month.
You won’t feel massive benefits from 1 or 2 minutes a day but you will feel some difference. Notice that difference and once you have a consistent short practise that’s where you can build up gradually to 10 or 20 minutes a day.
20 minutes is what works for me, I tried half an hour for a while but it was a little much for me at the start of the day from a practical perspective.
4. Use an App to help
I understand that meditation is about getting away from screens and input from everyday life but there are apps available that are very helpful.
I like to use an app because I can see how consistent I am and it’s useful for the timer. I keep my phone in flight mode with the screen black and white and light dimmed so I’m not interacting with it or receiving notifications which will distract me.
It is very important to keep the notifications, emails, texts etc out of your day until after meditation. Also, keep a buffer period between the meditation and screen time. My phone is set up so most of my apps are unavailable until after 7 am. I’m already out of the house at that time. If you’re curious about recommendations to limit screentime you can find them here.
One little thing I’d like to mention – many apps keep track of how many consecutive days you have achieved. Try and stay away from the competitive mentality of getting a tally of many days in a row. Consistency is the key but it’s not about being “good” at it or hitting 100 consecutive days.
5. If you don’t feel like meditating cut it shorter
If I am in a hurry in the mornings or got up too late or just don’t feel like meditating for whatever reason, I will try to do 10 minutes instead, or even 5 and then sometimes when I reach the 5-minute mark I may be in a state of mind where I continue.
If I miss completely I try to get it in the evening before bed even if it’s just 5 minutes.
Remember, It’s ok to miss a day, just try not to miss two or three days in a row or you will start to form a new habit of inconsistent meditation.
I hope this helps. Working towards the 20-minute mark is a good place to be for consistent meditation. Many people recommend 30 minutes or an hour or I have friends who get great benefits from 20 minutes twice a day but that is not always practical.
Do what works for you and notice how you feel after.