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How to Establish a Meditation Routine

Meditation is the practice of being with one's self without judgment. It is an exercise in both self-care and discipline. One of the first hurdles can be finding time to meditate regularly. It also can be easy to get lost or distracted when trying to establish that practice. Creating a routine helps keep you accountable while you enjoy the many benefits of meditation.

Things You'll Need

  • Meditation space
  • Candle(s)
  • Focus object
  • Meditation music
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Instructions

  1. Planning

    • 1

      Decide how often you want to meditate. Some people find once a week is enough, while others want to establish a daily practice. You may want to meditate once, twice, or more frequently during the day. The more often you meditate, the more you are able to take the relaxation skills into the rest of your life.

    • 2

      Record the times of day you feel most relaxed. You have to set the intention to notice those moments. For example, "I intend to notice the times of day that would be most conducive to regular meditation." For three to five days, make a list of the times you notice a feeling of relaxation and openness to meditation.

    • 3

      Choose two times that will work for you to begin your meditation routine. Post reminders to yourself and write a list of the benefits you find in meditation to read daily.

    • 4

      Choose a meditation space. Prepare the space for meditation and make sure to keep it organized and ready for meditation. After meditating in the chosen space for a while take your practice into other areas of your home.

    • 5

      Make a list of any items that you may use to assist you in meditation such as candles, a focus object, or meditation music.

    • 6

      Choose a few meditations that you would like to try. The forms of meditation vary and can include anything from transcendental to inner body meditation to instant meditation. You can experiment to see which one suits you the best.

    Action

    • 7

      Begin meditating at the designated time(s) and stick to your routine for at least 21 consecutive days. By the end of that period, you will have established a habit and increased your ability to live a centered and relaxed life.

    • 8

      Notice if you are resisting the meditation as this can often come right before an emotional breakthrough. Ask yourself what you can do to move through this resistance. It may be that sticking to a meditation routine can help you work through it. Sometimes we are simply resistant to taking care of ourselves on a regular basis or doing something we are not completely sure will benefit us. The only way to be sure is to make a consistent effort.

    • 9

      Explore different times of day or night to meditate if you find you aren't sticking to your routine. Consider meditating with friends in person or by phone to develop a support network. Revisit the benefits of meditation and research new types that will complement your routine.

    • 10

      Be gentle with yourself and remember meditation is about sitting quietly in non-judgment.

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