When you are trying to start a regular meditation practice, you want to stick to easy and achievable goals at first. You should be focusing on getting into the habit of regular meditation, rather than how long you should meditate.
Ideally, you want to aim for at least 10 minutes of meditation a day but 10 minutes can seem like a long time to sit in stillness when you are first starting out.
Once you have gotten into the habit of meditating every day, 10 minutes will be easy but until then you need to set realistic goals. Can you aim for 7 minutes? 5 minutes? 3 minutes?
“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.”J. Donald Walters
Decide What Time Of Day Is Best
Choose the best time of day to meditate, whether it be in the morning, night or even during your lunch break, pick a time of day to meditate and stick to that time.
One good idea is to pick a regular habit, like brushing your teeth or having a shower, and choosing that time of day to meditate. For example, when you have your shower, take an extra 5-10 minutes to meditate after your shower. Or you could choose to meditate for 5 minutes before brushing your teeth every morning and night.
Set An Alarm
At first, you might want to set an alarm for your meditation. If you can only spare 5 minutes then before you start your meditation, set your alarm for 5 minutes.
It is easy to get distracted with thoughts like “How long have I been meditating?” and “Has it been long enough yet?” so by setting an alarm, you can put those thoughts aside and know that your alarm will go off when it is time to stop.
Track Your Progress
Tracking your progress is a great way to hold yourself accountable and incorporate meditation into your daily routine. You will be able to watch your progress develop over time which will help you set realistic goals in the future.
It takes 21 days, or 3 weeks, to create a habit. This means that if you can force yourself to do a few minutes of meditation everyday for 3 weeks (it gets easier as time goes on!) then after that time has passes, you will be in the regular habit of meditating daily and it will come as a second nature to you.
21 Day Meditation Tracker
Download my FREE 21 Day Meditation Tracker to help track your progress. Stick it in a folder, your journal or somewhere where you will see it regularly (such as a bedroom wall or behind the toilet door!)
Listen To Music
If you are having trouble with meditation, one suggestion is to listen to music. Pick a song that makes you feel good, put on your headphones, close your eyes and completely immerse yourself in the music. The song may only go for a few minutes but that's ok. Listen to the full song. If you do this once or twice a day regularly, you will find it easier to sit in stillness in the future.
The below video is a 10 minute sample of the Schumann Resonance mp3 that you can download in my shop for FREE.
This track will leave you feeling grounded, centered and is a good meditation to use daily.
I also have other FREE meditation mp3's available in my shop, as well as premium meditations. Use the discount code: LAUNCH50 at the checkout to get 50% your entire shopping cart!
It's worth experimenting with different types of meditation and different times. For your daily meditation practice, choose something that is short, easy and can be done anywhere. That way you are more than likely to keep up with meditation on a daily basis. Save the more involved and lengthy meditations for your days off, when you have time to prepare and get into the right headspace.
Try shorter periods of meditation, multiple times a day. Then try a longer period of meditation before you go to bed at night. See what works best for you. Some people find that taking 5 minutes to sit in stillness, 3 times a day is most effective for them. Others find that sitting through 15 minutes of meditation after waking up, or before going to bed, works better for them.
Meditation should be a pleasant and relaxing experience. Don't stress out about it and don't make it feel like a chore. Find a daily practice that is easy for you and something that you look forward to. That is the key to keeping a regular meditation practice.