Tips for Creating a Daily Meditation Practice

What happens when we are so busy pushing and doing in life? I’ll speak from experience. I wake with worry and lots of thoughts in my head, usually a conversation with myself continued from the day before. I get distracted and irritated easily. I muscle my way through things, exerting a lot of energy. I race around attempting to complete every item on my to-do list, to no avail. I get caught in thought patterns that go round and round and don’t resolve. 

With all the busyness of life, work, family and domestic responsibilities, it is easy to feel depleted and overwhelmed. My daily meditation practice has become even more important in my life, and helps to anchor me and creates an energy reserve that I don’t get in other ways. 

When I begin my day with meditation I have a completely different experience than the stressful one described above. I feel more calm and in tune with the flow of my life. I have trust that everything is as it’s supposed to be, and I am guided and supported. I sleep better. I am more patient with my children. Time seems to slow down and actually warp in my favor. I get more done. Solutions and creativity flow effortlessly. I feel at peace and excited for my future. I am clear and knowing and trust my instincts.  The list goes on and on from this place of connection and calm, and I have to say it's so much better this way.

The benefits of meditation are greatest when practiced daily.  It’s easy to say you don’t have time, but spending 20 minutes daily opens up a world of possibilities and it’s really about quality of life at this point, isn’t it? Twenty minutes of nourishing time that is worth a million dollars. 

Here are a few tips to help you set up a daily practice.  

  • Set your meditation at the same time every day. If it’s not scheduled, it probably won’t happen. Carving out a specific time each day helps establish a routine. For me, I meditate after I drop my kids off at school. Maybe it happens after your kids are in bed (if you have kids), or when you first wake. It doesn’t take long to center and connect with your breath.  Set aside 20 minutes, or more if you can, in a quiet, uninterrupted space.  

  • Create an inspiring space that feels good to you and is inviting. It could be as simple as pillows propped up on your bed, or an altar in a nook in your house somewhere, or outside in nature under a tree. I use a meditation cushion and an altar with images, crystals and objects that remind me of the light and beauty I have around me. 

  • Begin with a ritual. Doing the same thing every time when you begin your meditation creates a habit and sets an intention for your practice. I always light a candle, burn a few pieces of sage and set an intention.  Sometimes my intention is just to empty out. Sometimes I want clarity and direction on something in my life.  Other times I ask for assistance with something specific. Trust your instincts on this. 

  • Read a passage from an inspiring book to help you connect to the larger lessons and truths of your life. There are universal spiritual truths that have been shared and expressed in many beautiful ways, and sometimes the perfect message can be just for you at the perfect time. Many of my poetry and self-transformative books are read before my meditation practice. The words of wisdom create an opening and help me to see things in new ways.  I bring that with me into my practice. 

  • Do it, even when you don’t feel like it.  It doesn’t have to be anything fancy.  Sit in your space and let the heaviness of where you are turn into fresh sacred ground. Let the earth catch any worry or upset, let the heavens flood you with beautiful light. You don’t have to do a thing except deepen your breath and soften your heart.

  • When you meditate, gently close your eyes and focus on your breath. I like to use the Ujjayi breath, an ancient yogic breathing technique that releases feelings of irritation, and helps calm the mind and body. With your eyes closed, gently close your mouth and inhale through your nose for 5 seconds and then gently release through your nose for 5 seconds. If your mind is very active, you can use a mantra, a single word like "love" or "peace" to help you to relax. Focus on your inner third eye or gently gaze at the ground and let the breath take you deeper into yourself. 

Wishing you all luck and fun as you greet yourself through meditation. I’d love to hear from you. Please comment below to let me know how it is going. I will be leading a 30 day meditation challenge beginning August 1st for those who want to join. Follow me on Instagram for intention setting, guided video meditations, inspiration and support!