Meditation is beneficial only if practiced regularly with discipline. To build a new habit, you first need to understand your life’s goals and desires. Then you start your meditation practice around those goals.
In this post, we will cover all the ways to motivate you to start meditating and make it a part of your daily routine.
These methods will guide you on how to make small changes in your habit to practice meditation.
Here are six beginner-friendly steps to start practicing meditation:
Step #1: Write Down Your True values
What are values?
Those things about which you love to think, read, talk, and learn.
Here are a few questions that will help you to list your top 5 values:
- How do you love to spend your time?
- What do you dream and think?
- On what items do you spend most of your money?
- In which areas of life are you focused and disciplined?
- What do you love to read and learn?
- What is that one thing that you are proud of achieving in your life?
With time your values and motivation to practice meditation will change. So, you must review this process every year.
Step #2: How to Link Meditation with Values
Now you need to learn how meditation will help you achieve your values.
We will explore how meditation will be beneficial in the following values here:
Career: Meditation will increase your concentration level, ability to focus, and listening and communication skills. You will be emotionally balanced and make better decisions at work.
Parenting: Meditation will help you to set a good example in front of your child. You will be able to understand, share knowledge, and connect with your child in a much better way.
Creativity: Meditation will improve your creativity and help you to express your emotions clearly.
Spirituality: Meditation will make you self-aware of who you are. You will be able to control your emotions and instincts and make your mind free of negative thoughts.
If you know the benefits, it becomes easier to stick to a habit. But, do not expect instant results.
Step #3: Importance of Same Time, Place, and Practice
If you practice meditation every day at the same place and time, your mind will get naturally programmed towards that activity. It will become familiar to the place and time, and you will not have to force yourself to practice it.
Here is a list of four parts you need to understand to develop a habit:
Time: You can select a time according to your convenience. It can be early morning, during the afternoon, or late at night.
You can read the complete guide on how to select the best time for doing meditation here.
Duration: In the beginning, do not practice for long. Keep it short. You can start practicing for only 5 minutes per day and gradually increase the duration to 20 minutes.
Place: Select a place that is free from distractions. Also, put your phone on silent and inform about your non-availability during that time.
Tools: Make sure you have a proper sitting arrangement, such as a chair or cushion. Apps or track player in case of guided meditation.
Step #4: Setting up Triggers and Rewards
How to set up triggers?
Set up the alarm a few minutes before the meditation time. Put your chair or cushion next to your bed. So that you can see them when you wake up. You can also paste sticky notes as constant reminders.
Your body calms down, feel relaxed and refreshed after the practice. It is an intrinsic reward.
But if you want to keep yourself motivated, you can set up rewards for yourself.
For example, you can reward yourself after completing practice for a week, ten days, a month, three months, and so on. It will make meditating every day easier for you.
Step #5: Have an Accountability Partner
Have an accountability partner. Tell that person about your new habit so that he can ask about your progress after a few days. It is a human tendency to be successful in the eyes of others rather than a failure. It will give you the push to change your habit.
Here are a few ways for you to stay motivated:
- You can announce on social media about your new task.
- Tell your partner or a friend about your decision to meditate.
- You can also hire a meditation coach.
- Maintain a journal where you write down your daily experience and visualize your progress.
- Create a group of people who meditate.
Step #6: Non-Negotiable Commitment
Make a non-negotiable commitment with your habit.
Make a strong commitment to practice meditation every day. Circumstances are different each day. Your mind may not be in the same state each day. Sometimes you will be low on energy and will power.
If you want to learn meditation, then you must take action. You can take help from the methods mentioned in this article. But, for these methods to work, then write down your plan on paper. Do not make plans in your mind alone.
Also, regular practice is important in the beginning. For an action to become a habit, it takes not less than 30 days to 60 days.
Do share your experiences as a beginner meditator in the comments below.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2020 Preeti Shah
Preeti Shah (author) from Delhi on December 20, 2020:
Thank you, mam.
I am happy that you found my article useful.
Cynthia Zirkwitz from Vancouver Island, Canada on December 20, 2020:
This article provides clear and easily-tasked directions for beginning a meditation practice. Good work! I will share this.