Welcome to this post on creating your very own meditation practice! The hardest part to any practice is arriving, so congratulations, you’re already crushing it ;) It is my hope that this will serve as a guide for you to connect with the structure you need to create and most importantly, sustain a meditation practice.
I’ve been a regular yoga and meditation practitioner for over eight years now and have been guiding meditation practice for four years. Given that health has never been more important, I’m excited to share the little tips and tricks that have helped me enjoy a consistent and sustainable practice.
Consistency & Structure
It is important to cultivate consistency and structure when establishing a meditation practice. I highly recommend meditating at the same time each day. While most people I know like to practice first thing in the morning, you can do it at any time, just as long as it’s not too late in the evening as to avoid falling asleep. Once you pick a time, put it in your calendar as you would a work meeting or social time with your friends. Treat this as an appointment with yourself!
Establish a daily practice if you can, even if that means sitting just for 5 minutes each day. It is more helpful to meditate for just 5 minutes a day than to do one long session just once a week. Of course, any practice is better than not practicing at all, so start where you feel most comfortable. If you’re new to meditation, 5-10 minutes of consistent practice is a good place to begin.
Connect to your Why
This is really important because it is the motivation behind showing up to your practice every day. Why are you meditating? Permission to be vulnerable here. I started meditating because I was experiencing consistent episodes of anxiety and depression during my first year of college. Whatever brings you to the practice daily is your “why,” and it is subject to shifting as you develop a practice. Whatever that thing is for you, write it out on a sticky note that’s easily visible so that it can serve as a reminder.
Create your Space
Keep it simple and meditate in the same space daily if you are able to. This ties back to my point on consistency and creating a habit that lasts.
If you are taking this practice in a seated cross-legged position, then I recommend sitting atop a meditation cushion or blanket/pillow. It is helpful to elevate the hips and allow the knees to drape down so that you may comfortably elevate the spine, making it easier for the breath to flow. If you meditate in a chair, make sure the soles of your feet touch the ground below you. Finally, you can always practice in Savasana pose if you feel the need for additional grounding.
Permission to add any sacred or meaningful items to your space, such as crystals, essential oils, plants, candles, your favorite necklace, or tarot cards to name a few. You can also use sage or palosanto to cleanse your energy prior to starting.
Community
Community Meditation sessions/groups can be invaluable resources. This is how I began my practice actually, I’d go to a weekly meditation group where I met some incredible people along the way. I felt inspired by their commitment to show up every week, which fueled my desire to go deeper. If you’re looking to go this route, I host a Community Meditation bi-weekly on Wednesdays and Sundays at 12pm PST (3pm EST). You can find out more here!
If you want to take it a step further, It’s really helpful to have an accountability buddy that will help you establish a consistent practice. Ideally this a friend that also wants to further their practice. You can either meditate together or check in with one another at the end of the day to share your experiences.
Compassion
Be compassionate with yourself throughout the journey! This practice will seem like a breeze some days, and not so much on other days. In my experience, the mere act of showing up in stillness and noticing your present moment experience is more than enough. It doesn’t matter how many times you fall, but moreso how many times you get up and keep trying.
My final piece of advice is to pull a Nike and “Just Do it.”
I’ve recorded a meditation to get you started, so all you have to do is click play below!