If you ever tried to do daily meditation, you know how difficult that can feel. Many times you tell yourself that other things are more important, you procrastinate, or you simply forget to do it.
Yet you can only realize many benefits of meditation if you meditate daily.
In this article, we will first explain why you should meditate daily. Then we will show you a way how you will be able to do so. Finally, we will give you some tips, with which you will learn daily meditation.
Jump ahead to any of the sections below:
- Why You Need a Daily Meditation Routine
- How to Build a Daily Meditation Routine in 3 Steps
- 5 Tips for a Better Daily Meditation Routine
Why You Need a Daily Meditation Routine
As with so many things in life, you should use the power of habits to achieve maximum results. For example, there are some benefits that you can already experience after one meditation session and there are others where you need to meditate on a regular basis to benefit from them.
Daily meditation offers, among others, the following benefits:
- Helps you fight stress in the long run
- Improves your concentration
- Bring mindfulness into your life
- Increases your focus and self-control
- Makes you happy
Let’s say you want to utilize meditation to balance your daily stress level. Meditate once and your stress level will decrease for today. Meditate daily and your stress level will decrease permanently. With a daily meditation routine, the amount of stress you experience during the day will decrease, too.
Regular meditation is therefore not only good to reduce stress, but it’s also an excellent way to prevent it.
How to Build a Daily Meditation Routine in 3 Steps
With this simple 3-step instruction you can start building your own meditation routine today. We at Mindmonia recommend two meditation sessions (once in the morning and once in the evening) for 20 minutes each.
Meditation Routine Step 1: Prepare Mentally
A proven method of forming and maintaining habits, in the long run, is to remind yourself why you are doing it. Your inner motivation to try out new things is driven by one thing above all: the benefit you gain for yourself.
Never forget why you want to meditate daily and what benefits this brings for your body and mind.
Become aware of the many benefits of meditation. In our detailed guide, we have listed countless of them, such as a lower stress level, increased concentration, improved well-being and many more.
That being said, the first step to daily meditation is your own mental preparation. Realize, that by establishing such a routine, you are doing something good for your body and mind.
One more thing: take meditation seriously. Given the fact that meditation is such an easy and effortless task, it’s often skipped, omitted or postponed.
Meditation Routine Step 2: Make a Plan
After preparing yourself mentally, the second step is to establish the routine in your everyday life. It takes a little more than two months, 66 days to be more precise until you establish a new habit. This also applies when creating a meditation routine.
Before you start to meditate regularly, however, you should think about where you want to meditate, when and how.
Choose a place where you can meditate in peace. If you feel uncomfortable when others are watching while you meditate, choose a more private place.
Once you found the right place, set yourself fixed times when you want to meditate. If you like to do it from home, you could try meditating before and after work. Make sure to put a reminder in your calendar to give it greater importance.
Mornings and evenings are good times for beginners. A short meditation in the morning helps to mentally prepare for the day, clears your mind and gives you much clearer thoughts in the morning hours. Meditating in the evening, on the other hand, is a great way to reflect on your day.
Location and timing are important factors that are often underestimated, but incredibly important when it comes to establishing a meditation routine. After all, it will be easier for you to form a habit if you always meditate at the same time, in the same place.
Finally, determine how you want to meditate. There are countless types of meditation, not all of which are necessarily suitable for beginners. Try different types until you find one that suits you best.
If you are just starting out, we recommend guided meditations. It may be difficult at first to neutrally observe your thoughts. Having a guide who directs you with his or her voice will make this much easier and will also help you to relax.
Meditation Routine Step 3: Track Your Progress
The third and final step, as with so many routines, is to measure your progress. Now that you have a rough idea of what your meditation routine should look like, set up a habit tracker to keep track of how often you manage to stick to it.
On days when you didn’t meditate, ask yourself in retrospect why it didn’t happen. Is there something that bothers you about your current routine? Are you having a hard time with this type of meditation? Are two meditation sessions a day too much?
Depending on how you answer these questions (feel free to ask yourself other questions as well), you can start adjusting your routine.
Experiment with different types of meditation, times and places and adjust your meditation routine until you are happy with it. After all, the most important goal of meditation is to make you feel good.
5 Tips for a Better Daily Meditation Routine
After explaining how to establish your routine in three simple steps, we would like to give you some tips that will make it easier for you to do so in everyday life.
Tip 1: Meditate in a Group
If you have problems meditating daily or you even think it will become boring in the long run, then you should try group meditations.
Meditating in a group can be a great way to do daily meditation because you have fixed times set and you can benefit from the experience of others. In the group, you can ask the instructor or others questions and clarify uncertainties.
A meditation partner can also be very helpful. If you meditate alone, it’s easier for you to pinch. That’s because you let your partner down if you don’t show up for the meditation session.
Tip 2: Isolate Yourself
It can be a little uncomfortable, especially in the beginning, to just sit still and concentrate on your own breathing. If you then meditate somewhere where you feel like being watched, it quickly feels stressful instead of relaxing.
Some people find it disturbing, some not. If it bothers you, it’s a distraction and you will find it difficult to relax completely and give in to your thoughts. Therefore, find a place where you can meditate without disturbances and isolate yourself from the outside world while meditating.
Cut out other distractions such as your smartphone completely and don’t look at the time.
Quiet and relaxing background music might also help you relax.
Tip 3: Add Mudras to Your Daily Meditation
Mudras are (hand) gestures with which you can intensify the experience of meditation. There are countless types, but the hand gestures are the most known and most popular.
They have a calming effect on you because they give your hands something to do and you can focus your full attention on your thoughts. They also help you to keep your body still.
If you want to learn more, take a look at our detailed mudra article.
Tip 4: Start Small
In order to establish a meditation routine in your everyday life, you have to start in small steps. It should not feel like a duty or effort to meditate every day. If it does, you can solve this problem by reducing your meditation sessions to 2-5 minutes. Even two minutes a day is better than not meditating at all.
All in all, it’s more important how often you meditate and less how long.
Once you feel confident and have a few weeks of routine, you can increase the length of the sessions, introduce different breathing exercises, experiment with mudras and mantras and much more.
Don’t be too hard on yourself if you don’t always manage to meditate. As soon as you notice that you have missed a session, commit yourself to take the next one more seriously.
Tip 5: Use Mantras
A mantra is a “sacred sound” that is sung or spoken. With religious-spiritual roots, mantras are nowadays mainly used during meditation.
They are helpful if you’re distracted during meditation because they give your mind something to do and help your brain waves to synchronize more easily to the respective frequency.
Combine Mantras and Mudras to achieve an even more intense meditation experience.
“OM”, “OM MANI PADME HUM” and “RAM” are examples of mantras that you can use during meditation. Check out this article if you want to learn more about Mantras.
Establishing a daily meditation habit in your everyday life is a great way to deal with stress, sleep problems, and brain fog. However, it’s not always easy to incorporate a fixed meditation routine and stick to it.
With our 3-step method, we gave you an easy guide to help you build such a routine:
- Step: Prepare Mentally
- Step: Make a Plan
- Step: Track Your Progress
Above all, focus on the fun you have while doing it. You shouldn’t force yourself to do it, but be convinced that a meditation routine is good for your mind as well as your body.
Another big advantage of a meditation routine is the fact that it establishes mindfulness in your everyday life. This leads to an increased awareness of life and happenings around you.
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