Starting a Meditation Practice: Part 2.
In this post I’ll be discussing “technical” tips that will be helpful in building consistency with a meditation practice.
If you haven’t already, first take a peek at Part 1 which highlights the importance of an individual’s mindset before embarking on a meditation journey as well as an explanation of “technical” versus “adaptive” change. The ideas from Part 1 and 2 should work in tandem to build some positive momentum with your practice.
Now, onto the “technical”.
“Block it” - it has to be on your calendar. Same time. Same place. If you haven’t identified exactly when it’s happening, it’s not happening. You might be able to string together a couple days of randomly timed sessions, but you will not be able to develop a consistent practice - sounds harsh, but it’s true. Try habit “stacking” - attach your practice to an existing part of your daily routine i.e. wakeup, use bathroom, drink water, turn on coffee, *meditation*, shower, etc. Your practice is then “anchored” to the coffee process. If your morning is scattered and doesn’t already have a rhythm, sort it out. You need order starting your day.
Morning - I would strongly advise making your practice part of your morning routine. Habits you are trying to prioritize should always be moved earlier in your day. On that note, if you use your phone as an alarm, make sure you are waking up to a blank screen - use airplane mode while you sleep so when you grab your phone to shut off your alarm in the morning it doesn’t have a million texts, notifications, news updates, etc. Start the day on YOUR terms and get the things done that you are trying to prioritize BEFORE reacting to the world around you. This is a little more “woo woo” but the collective energy of your surroundings is also at its quietest in the early morning. There are many reasons to begin meditating, but if you are specifically interested in deepening your connection with God/Source/Self, early mornings will provide you with the least amount of “static”.
The space - where you practice should look and feel good. Make sure it’s clean and organized. Spend a minute or two intentionally setting up the space before you sit down.
Get comfortable - forget lotus or any other cross-legged position if it doesn’t feel good. I recommend sitting in a chair with your feet firmly planted on the ground. For breathing purposes and energy flow, get your spine long and straight.
Duration - depends. Like a lot of habits (exercise for example), I think the frequency of practice is more important than the length/intensity of a session. To build positive momentum, choose a time frame that feels manageable and one that feels hard to “talk yourself out of”. I think as little as five minutes is a fine place to start especially if you are new to meditation and intimidated by the idea of sitting in silence. After developing some consistency, moving up to something in the 15-20 minute range will give you some time to actually “bathe” in the stillness you created - allowing for deeper observation of your thought patterns and feelings (what we’re after) and more opportunity to listen.
A final note. I often remind folks that the practice of meditation itself is important but the principles of the discipline can be with you always - meaning, you can “drop in” at any point in your day. It doesn’t have to be in a formal setting. While waiting in line for your coffee, take a moment to gain awareness of how you’re breathing and note the thoughts cruising through your head. While washing your hands, take an extra second to feel the warm water on your skin and the sensations that come with it. These little moments will work in tandem with your practice to create more meaning, calm, and joy in your life.
“Nothing in all creation is so like God as stillness”. - Meister Eckhart