Many of us have tried to meditate—that is, to tap into intentional awareness of the present moment. But sticking to a regular meditation practice? That’s tougher to do.
It’s worth cultivating consistency, though. Meditation can increase feelings of calm and decrease anxiety. It can also benefit sleep, self-compassion, and focus. Simply bringing your attention to your breath soothes your nervous system.
To turn meditation into a habit, start with five-minute daily sessions for one week. Treat it as something you do regularly for your health, like brushing your teeth. And try a few different times of day to see what works for you. Morning and early evening often work well; your mind can be less busy during these times.
Each week, up your daily sessions by five minutes. By the end of the month, you’ll have a 20-minute daily meditation practice!
It’s helpful to have a guide when you’re beginning to develop your practice. Participating in an online introductory course or using a meditation app can help you solidify your new meditation habit.
Want more help to jump-start your practice? Join our 12 Months of Wellness Challenge (alive.com/wellnesschallenge). Our March challenge is all about meditation, so you’ll get plenty of support!