“It is important to expect nothing, to take every experience, including the negative ones, as merely steps on the path, and to proceed.” - Ram Dass
Establishing a meditation practice is a bit like growing a plant. You start with a seed, but you also need to have the appropriate conditions for the plant to thrive. Soil, water, sunlight, regular care. Meditation is like this.
If you’re reading this you have an intention to meditate. It doesn’t matter what that intention is— recovery, curiosity, personal growth, — as long as it’s true and meaningful to you. Not your partner, your friend, or your parole officer. The seed is your intention. The conditions under which you practice meditation— when you practice, where you practice, how you practice— are just as important as the seed itself. You can have the best intentions of establishing a practice but without the right effort and focus those efforts will be limited in value.
Like planting a seed, meditation also involves getting your hands dirty. Popular culture fantasizes about meditation as a potential method of escape— an opportunity to supersede our feelings, emotions, and troubles in pursuit of some higher power or calling. While meditation can teach us the tools to skillfully work with our feelings and emotions, it will not make them go away. We work with our challenges by working through them, not bypassing them. As Thich Nat Hahn says, “no mud, no lotus”.
When we talk about a meditation practice we are not talking about an individual sit or single meditation session. Your practice is the long arc of your personal development through meditation. It’s the long-term habit and growth that comes with meditating on an ongoing, recurring basis.
There will be days when meditation is easy. You will find that finding time to sit and meditate is easy to come by, that our practice is simple and sweet, or without burdens. But there will also be days when this isn’t the case. Where our time and energy have worn thin, where we don’t feel like meditating, or where meditation doesn’t seem practical. Our practice supports in both of these cases, when we want to meditate and when we don’t.
Maintaining consistency is one of the most important factors that will contribute to the growth of your practice. Determining how, and when you will meditate is critical essential to maintaining consistency.
⏰ When to Practice
Figuring out when you can consistently meditate will make it easier to maintain your practice. There are a lot of opinions about when the “best time” to sit is. The truth is that the best time to meditate is when it fits well into your life conditions (aka schedule.)
Practicing first thing in the morning or late in the evening are popular options. Practicing during the “bookends” of the day helps us frame our daily activities in a wrapper of mindfulness and provides ample opportunities for reflection. Maybe you’re not a morning person or have commitments to family, job, etc that makes this impractical. In that case, finding a consistent time throughout the day is better than.
📍Where to Practice
Having a consistent place to practice can be deeply supportive to your meditation practice. Whether it’s in a chair, on the floor, or somewhere else— having a place to establish as your meditation spot can help to bootstrap your practice.
If you are able to find a consistent place to practice, approaching this place should give you a sense of transition into a meditation frame. Moving into a meditation frame gives us a sense of calm and relaxation as we transition into meditating.
🧩 How to Practice
The way that you meditate can differ from day to day, or sit to sit. Different kinds of practices can support different aspects of yourself. In Ways to Meditate we’ll dig into the different types or forms of meditation that you can use.
🍳 Practice Ingredients
- Set aside dedicated time: Find a quiet and comfortable space where you can meditate without distractions. Set aside a specific time each day for your meditation practice.
- Start with short sessions: Begin with shorter meditation sessions, such as 5 or 10 minutes, and gradually increase the duration as you become more comfortable.
- Choose a technique: There are various meditation techniques to choose from, such as mindfulness meditation, loving-kindness meditation, or guided visualization. Experiment with different techniques to find what resonates with you.
- Focus on your breath: A common meditation technique is to focus on your breath. Pay attention to the sensation of your breath as it enters and leaves your body. Whenever your mind wanders, gently bring your focus back to your breath.
- Practice non-judgment: During meditation, thoughts and emotions may arise. Practice observing them without judgment or attachment. Simply acknowledge their presence and let them pass without getting caught up in them.
- Be patient and consistent: Like any skill, meditation takes time and practice to develop. Be patient with yourself and commit to a regular meditation practice. Consistency is key to experiencing the benefits.
Remember, establishing a meditation practice is a personal journey. Find what works best for you and make it a regular part of your daily routine.