Tips for starting a regular meditation practice

For me, meditation has become an invaluable tool for cultivating mindfulness and self-compassion in my everyday life. It is a practice that trains my brain to hold its attention in the present moment and become less distracted by the outside world. So, while meditation does calm me down, it also helps me maintain equanimity and mindfulness in everyday life. No wonder more and more people are taking it up! In recent years, its numerous advantages – mental, physical, and emotional – have been well-documented in scientific studies and research. The best part: Meditation doesn’t have to cost a penny; you don’t need any special equipment or even a whole load of experience. However, it can still feel pretty intimidating for many – often due to the many misconceptions about meditation floating around.

One widespread misconception is that you aren’t allowed to have any thoughts while meditating – that if you start thinking, you’ve failed or you’re “bad” at it. Many have that image of a very serene-looking person sitting in lotus pose for hours on end without a single thought going through their mind. But that’s not the reality. Meditation isn’t about switching off your brain but rather observing your thoughts without getting caught up in them. During meditation, I like to think of thoughts as white clouds in the sky that will eventually move along – some days, they’re small, fluffy white ones; on others they’re dark and stormy.

And as with any new skill, it takes a little practice. So don’t let those high expectations block you. If you stick with it, this practice can become a nourishing part of your routine that doesn’t feel like another to-do but instead becomes something you look forward to. And it brings a whole load of benefits with it.

Here are my tips for integrating meditation into your everyday routine.

Find your seat

You’ll probably begin meditating while seated, so finding a comfortable seat that works for your body is essential. For most of us, lotus pose or sitting cross-legged with no support for more than a few minutes isn’t realistic and will make your meditation more hell than heaven. So, take a moment to find an upright but not cramped seat where you can breathe freely – that could be on the floor with cushions or blankets (the more the merrier), sitting on bolsters, or even on a chair. You can lie down, but it can be easy to drift off to sleep if you’re not used to it ;)

Set your focus

To keep that monkey mind focussed, I recommend setting a single focus for your meditation. The most common focal point is the breath – it’s always available and easy to tap into. Here you can observe how your breath flows in and out through your nose while feeling the rising and falling of your chest. Another option is a body scan where you slowly move your attention from one body part to the next. Once you get more experienced, you can start working with visualisations, taking yourself to your favourite place. Having a focus will give you something to come back to if you do end up drifting off into thought (which, as mentioned above, will certainly happen at some point ;)

Routine, routine, routine

A great way to build up a consistent mediation practice is to attach it to something you already have in your everyday routine. This makes it easier to remember and significantly increases the likelihood that you’ll stick with it. You can do it right after making your bed before you leave the bedroom or while the water boils for your morning tea. Another great time is when you finish your working day – a great week to leave it behind and focus on you for the evening.

Dedicated meditation space

As well as having a regular time, it’s helpful to have a dedicated space for your meditation. Find a spot where you feel comfortable and can relax without distraction – this signals to your body and mind that it’s a good time to drop in. But that doesn’t mean it has to be on a yoga mat or even at home; maybe you take a seat on a park bench after your morning jog?

Be flexible

Meditation teaches us not to hold on to our thoughts; likewise, it’s important to be flexible with your meditation practice. Some days, you just won’t have time to sit down for a full 10 or 15 minutes, and that’s ok. The great thing about it is that you can meditate anywhere – in the park, while walking, or even on the train. Simply take a moment to direct your focus to the breath, observe what comes up without any pressure, just the intention to be present and open. One minute is enough to see the sunshine behind the clouds again. 

I hope these tips help you to get into the groove when it comes to meditation. If you have questions, comment below!