Do you ever feel like there is just not enough time in the day to meditate? You want to, but how is it possible with so much going on at work, with the kids, etc. etc. etc. The trick is, baby steps.
Here are a few quick tips to get your daily meditation practice a boost!
1.) Start small: Even 1-3 minutes a day makes a difference. If you have an expectation of 30 - 60 minutes a day but you struggle to squeeze in 1 - 3, you're automatically setting yourself up to fail. Begin with small, bite sized goals that are actually manageable. That way, you're building your confidence and familiarity with the practice and will be more likely to do it again, maybe even for a longer period of time.
2.) Focus on the breath: Your breath is ALWAYS with you, and it's the perfect focal point for the mind because it's totally present. No matter where you are or what you're doing, you have the ability to focus your mind on your breath. Start by taking three deep, belly breaths just before you walk into a big meeting or in the middle of a struggle or conflict. The deeper the breath the more your nervous system will start to chill out and bring your mind into a calmer state.
3.) Build your time over time: Every morning, take one minute for a week, then 3 minutes the next week, then 5 and so on. Again, set your expectations to a level that you can actually accomplish based on your current practice and lifestyle. Set yourself up to succeed and be patient with the progress you make. Remember that you're just starting this journey and it takes time to become a master.
4.) Anytime, Anywhere: Let go of the expectation that your practice needs to look a certain way. Meaning, at exactly 7am every morning, you sit in the same chair for exactly 30 minutes. If that type of structure helps you, then go for it. But, if you consistently find yourself falling short then feeling bad about it, it's time to rethink your plan. Take one minute here, 10 minutes there. Make your practice fit your life not the other way around! Take the small, quiet moments of your coffee break, walking down the street as you run errands, or the first few moments as you wake in the morning to become connected to your breath and be present.
Over time, you'll start to become more and more aware of the days you miss meditation. Your practice has the power to become your safe haven, your own time to be exactly you with no pressure or expectations. Be free with your practice and see where it can take you!
For more help with daily meditation, stress management, and overall wellness, hop over to my Facebook, Instagram, or LinkIn for more inspiration. Private sessions are also available and are cutomized to meet you exactly where you are.
xox Megan
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