We’re constantly told about the benefits of meditation. Despite this, it’s hard to stick with the practice. It can be so easy to lose focus or become disheartened if you don’t see immediate results. But you only really see the benefits if you stick with regular practice over time.
The easiest way to do this is to set up a meditation routine. Turn meditation a part of your day and make it something you look forward to, not a chore.
1) Make it a part of your day
Decide when you’re going to meditate and stick with the same time every day. You might be an early riser and be at your best when the rest of the world is snoozing. Or you might only feel truly relaxed in the evening. Whatever works for you, carve out the time and protect it every day.
2) Use as many senses as possible
The specifics of meditation will vary depending on your technique. You may be focussing on your breath, labelling or scanning your body for sensations. A constant throughout different techniques is the need to be observant and present. Incense is a great way to do this. It’s one of the reasons it’s been used in meditation and ceremonies for thousands of years. The right incense creates a relaxing scent without being overpowering or distracting while also adding a visual element to focus on.
While you’re at it, make sure the lighting is right. Meditating under bright fluorescent lights probably isn’t going to result in a pleasant experience. Natural light or dim mood lighting is great for creating the perfect environment.
3) Find the good spot
Sure, some people might be able to meditate while surrounded by chaos and noise, but most people aren’t quite at that level. Find somewhere quiet and relaxing. If you can, use the same place every day (see point 1). This could be :
Your bed (be careful not to fall asleep!)
Your sofa (be sure not to slouch)
A dining chair
Your WFH desk chair (a great choice, as they’re usually built to support good posture)
4) Carry it on
Don’t stop as soon as you open your eyes. Try to apply the meditation techniques you’re learning to your everyday activities. Being mindful regularly will help increase the benefits of meditation.