When we're establishing and developing a meditation routine, there are two steps to consider.
First, we have to remember that this is something we're going to do. If we're caught up in our daily activities, it can be really easy to forget about meditation entirely, until you're already in bed and too tired to do it.
Second, we have to actually sit down, turn on a recording (if need be), and do the practice.
So if you're struggling with establishing a routine, it becomes important to identify where you're getting blocked. Are you forgetting about meditating entirely? Are you remembering, but lacking the motivation to actually sit and do it?
If you are forgetting entirely, there are a number of things you can do to help:
- Write a reminder in your planner, calendar, or on a sticky note. Post the note where you will see it.
- Actually schedule the time in your planner.
- Set an alarm to go off at the time when you are scheduled to start
- Enlist the help of a friend to remind you that this is important to you.
If you are remembering that you want to meditate, but are lacking the discipline to sit down and do it, try this:
- Schedule it at a time when you're usually quiet - when you first wake up, or before you go to bed.
- Meditate WITH someone - your friend, spouse, child, or family member.
- Make it FUN! Set up a special space in a room using a candle, cushion, and plants. Wrap yourself up in a blanket to look like a yogi. This is also really cozy!
What motivates you to meditate? Are you feeling blocked in getting a routine going? What prevents you from meditating regularly? Do you have a helpful tip to share about what keeps you on track?
Let me know by leaving a comment below!
Hi, Corinne. My name is Megan and it's great to meet you. I notice your background is in psychology and meditation and I'm interested greatly in both. I loved reading this post because I can relate. For me, I remember to meditate, actually I think about it all of the time... my issue is making myself do it. I think it's a combination of a concentration issue, a motivation issue, and a 'I know this will help me and make me a happier version of myself (and I'm afraid of that)' issue. I try not to beat myself up too much when I don't physically sit still and meditate. What I do try to do is be more mindful throughout the day of my thoughts and feelings, and practice operating in the present moment and fully being where I am. Also, I've found dance can be another form of meditation, at least for me. When I let my body move the way it wants to music, my mind stops running and I feel elated. Do you think other activities such as dancing, gardening, playing music, etc is as effective as formally sitting to meditate? I feel good when I dance but I don't receive messages or symbols as I do in formal meditation. What's your take? Can't what to hear what you have to say and it's great to meet you!!!
ReplyDeleteHi Megan! It is very nice to meet you too. You have hit on some really fantastic points! I think everything you mentioned about what holds you back from meditation is very insightful - and it is all worth being looked at.
ReplyDeleteYou're also touching on the fact that there is a difference between formal meditation practice (sitting and doing it) vs. informal (which is being mindful in your daily activities). See my January 16th post on formal vs. informal meditation practices. I want to commend you because it really sounds like you've incorporated the informal practice into your daily life! Way to go!! In a time when there are SO many opportunities for distraction (being reachable 24/7, "crackberries," texting, etc.) paying attention is increasingly becoming something we need to relearn. Since you are doing that on a daily basis, I think that is an absolutely wonderful thing!
I absolutely think that dancing, gardening, etc. all have benefits as meditative practices. It sounds like you've had that experience of being in the flow... like getting lost in creating artwork, dancing, etc. It is so great when we find activities that truly bring us into the present! Keep doing those things!
Having said all of that, I don't know of any published research that shows health benefits of informal meditation practices (though I believe there are some!). All of the studies I'm aware of look at sitting meditation practices. You might find that over time, the motivation to sit and be with yourself will come as your mindfulness grows. It is an act of kindness towards yourself. I know that sitting can be really hard but it can also be really rewarding. I think you intuitively know that, because you said special things happen when you have sitting periods.
Another way to practice informally is by practicing the art of non-judgment. It is definitely a good thing to go easy on yourself!
I hope I answered your questions. Keep doing what you're doing! Also, consider challenging yourself a bit. Maybe sitting for only 5-minutes? If you check out my last blog post, you'll find a link to my "Take 5 Mindfulness Meditation" series which I'm giving away for free at the moment(it is a collection of 5-minute recordings).
Good luck and be kind to yourself!
Warmly, Corinne :)
You also gave me some good ideas for future blog posts! ;)
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