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How to Start and KEEP a Meditation Practice

If you’re thinking of starting (or re-starting) a meditation practice, it helps to look at what is motivating you. Two important questions to ask yourself are:

1. What results are you seeking?

2. What is your commitment level? (scale of 1-10)

If you’re ready to get started AND want to be successful, then the following mindset will help you prepare and keep you on track. Like any new habit, consistency is key.

•  Commit to a minimum amount of time to practice (5 minutes is okay to start, but 15 is ideal)

•  Commit to the same time of day…every day.

Then take a few minutes to evaluate yourself with these questions:

How do you want to approach this endeavor? In terms of attitude and energy. Being positive helps. Also being gentle and patient with yourself as you navigate through the challenges of starting a new habit.

When (and if) you mess up, how will you react?

Failure is a learning opportunity, not an indicator to give up. Ask yourself what is not working? What is challenging you to get to the mat every day at the same time? Then stay the course by making the appropriate adjustments.

How long will you give yourself before assessing if it’s a keeper?

Giving yourself time to get over hurdles is important. Defining that time before starting, allows room to work out the kinks and not judge yourself before you really get the hang of it. 30 days will give you a fairly good idea of what to expect and what exactly will be required of you on a psychological level. 3 months, however, provides a crystal-clear picture of the benefits and will help form a solid habit.

How will you know if it’s working?

This is where you go back to your original question and answer (what are you seeking?). Assess what you’ve gained and think about what you already know about the benefits of meditation; improved sleep, deeper awareness, less reactive in the moment, a calmer state of being, being more present, etc. What have your experiences been around those? Also, important to ask is what frustrations are you experiencing (if any)?

To make it easier, I’ve created a FREE WORKSHEET for you. Happy journeys!

My Meditation Worksheet
Download PDF • 384KB


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