Eating your vegetables, getting enough sleep, exercising regularly, drinking in moderation…all habits we know are good for our health but aren’t always easy to cultivate.
Meditation is another good-for-you practice whose benefits have been touted by neuroscientists and spiritual practitioners alike. But it’s hard to do and even harder to incorporate into a busy life.
Here are some suggestions for making meditation a habit.
1. Start slow.
Many of the mindfulness-based therapy protocols, such as MBSR, call for 45 minutes of daily practice. Transcendental Meditation (TM) requires its adherents to commit to 20 minutes twice a day. Those daunting time demands discourage many people from even getting started.
The good news is that practicing mindfulness meditation for as little as 8 hours can be beneficial, as Dr. Amishi Jha of the University of Miami found in a series of studies with a group of very time-crunched subjects: active-duty military personnel.
I recommend beginning with 5 minutes a day of a formal meditation exercise. If you can manage twice a day, better yet. Add in some informal mindfulness practice each day—such as brushing your teeth, showering, or washing the dishes with your full, focused attention—and you’ll be off to a good start.
2. Be consistent.
Try to practice every day. Knowing you only have to put in five minutes makes it more manageable. You don’t have to meditate at the same time every day but, as with any other habit, you might find it easier to remember to do if it’s part of your daily routine.
3. Let go of expectations.
Mindfulness means observing without judging. Forget about trying to “empty your mind” or achieve a state of calm. Many people give up on meditating because they find it hard not to think. In fact, “not thinking” is an impossible state of mind to achieve. With practice, however, you can learn not to let your thoughts intrude—to have them playing in the background like a TV with the volume turned low and not get caught up in the show.
Because the benefits of meditation—such as increased focus and decreased emotional reactivity—aren’t immediately apparent and take time to build, it’s especially hard to stick with it. But the research provides ample incentive to give it a try. And if you follow my advice, it may, with time, become an important part of your day.
Tags: habit-building, meditation, mindfulness
Posted in Acceptance and Mindfulness |