The benefits of meditation and mindfulness are numerous. Scientific studies have demonstrated many benefits of meditation from reduced stress, to increased productivity and focus, to overall happiness and health benefits. Many well known successful executives and entrepreneurs swear by their daily meditation habit.
You’re interested in starting a meditation habit, but not sure where or how to begin because something so straightforward, essentially sitting still and thinking, somehow feels so overwhelming. Here are 3 easy steps to help you build your own healthy meditation habit.
#1 Start Small
Whenever you want to build a new habit, you want to set yourself up for success because your positive psychological response early wins helps you stick to the process of building a habit. So it’s best to establish a series of small, achievable milestones as goals.
A good starting goal to build a meditation habit is to resolve to invest just 5-10 minutes meditating 2 times a week. Consistently achieving this early goal for a few weeks will feel good and sets the stage for you to increase both the time invested and the number of days a week you meditate. Working your way up to a daily meditation habit.
#2 Make a Plan
Our lives are busy and there are many opportunities for distractions from work and family to our Netflix list and DVR. One sure-fire way to increase the likelihood that you will make meditation a habit is to proactively schedule it into your day. Yes, I do mean making a calendar appointment for it, just like you would a meeting with your boss, your hairdresser or your child’s soccer game. Having your meditation time already allocated removes the need to make a decision about ‘what to do’ during that time.
It’s likely you already invest some time each week to review your upcoming calendar of commitments. Use that time to schedule in the time you will devote to your new meditation habit. Including it on your calendar increases the likelihood that you will do it - and each time you make time to meditate, you are one step closer to it becoming routine.
#3 Begin with Guided Meditation
“...but I don’t know HOW to meditate” is a common obstacle preventing people from beginning a meditation at all. A fear of ‘doing it wrong’ or having to learn a particular technique are both common. Guided meditation videos are a great way to begin because you just hit play, watch, listen and follow along.
Many guided meditation experts have short 5-10 minute meditation videos perfect for beginners. And as you build your meditation habit, you can select their longer guided meditations. Mark Coleman, davidji andAndrew Johnson are all popular meditation experts with both shorter and longer guided meditation videos.
Following these 3 steps will help you build the daily meditation habit to increase your mindfulness, reduce your stress and benefit your overall feeling of wellbeing.