Creating a sustainable meditation practice.

I know, there's that word again. If you're new here, hello! I am so glad you are here! If you're not, you know that an essential part of my self care and spiritual practice is meditation. I advocate for it and recommend it to all of my clients whether they are struggling with anxiety or they are just trying to feel more fulfilled in general.

I credit meditation to not only virtually ending my anxiety and panic attacks, but also giving me a sense of peace / comfort that I can tap into wherever I am & at any time. It is something that helps me remain grounded and connected to myself and really just amplifies my overall happiness and wellbeing. I started meditating about five or six years ago and haven't turned back! If you were to ask me what meditation feels like at this point in my life, I'd say it is like sitting with an old friend, just catching up and venting -- but the old friend is you, and every time you meet you feel a bit more connected & grounded.

The most common response I get when I recommend meditation to people is that they don't have time or that they can not quiet their thoughts long enough to develop a practice. That, or they think it is some "woo woo" practice.

Please release these assumptions guys!

This is a common misconception regarding meditation. We often think that to reap the benefits, we need to sit in a 20 minute meditation every single day and that if we are "thinking" as we do it, it's not effective. Although I do recommend working up to longer sessions, a minute a day is enough to see results! If we are being honest, thirty seconds a day is enough in my book! We will touch on this later, but let's talk about some of the benefits. If you're familiar with them already and are eager to start, skip ahead. Otherwise, stay with me!

Meditation has become a popular buzz work in the self care community and now it is even becoming more recognized in the scientific world. Whatever your reason for considering meditation, spiritual or scientific, you do not need to be a guru to reap the benefits. Meditation has been shown to reduce stress hormones, help regulate sleep, improve symptoms of anxiety and depression and even helps in the management of conditions like IBS and high blood pressure! The benefits are truly endless. Meditation is not just about the brain, the body is just as supported by it!

So — let's get to it! 

How do you create a sustainable meditation practice?

1. Start reasonable, and start small.

When starting any new routine, I always recommend starting small. This allows you to adjust to a new practice without burning out too quickly. It also allows you to build onto it as you go. If you start with a minute a day, that is a lot easier to commit to than twenty. Eventually you will probably find that your minute naturally extends itself.

The first few times you meditate it is important to understand that it will n o t feel perfect. You will likely fidget to get comfortable, open your eyes frequently, hop from one thought to another, etc. THIS IS NORMAL. I mean that honestly! I still do these things sometimes depending on the day. As a society, we are always on the go. We have constant to-do lists and distractions at the palm of our hands. It's no wonder that when we sit quietly our brain keeps on going. The more you commit to stillness, the easier and more graceful it becomes.

To combat this, I recommend sitting somewhere quiet and welcoming. I like to sit in a comfortable chair or lean up in my bed. Whatever works for you, do that! You can find many guided meditations online, hold an object to focus on or just simply focus on slow, controlled breaths.

Another place where I recommend that people start meditating is out and about throughout their day. Yes, you read that right. At work, while driving, literally anywhere. Just do not close your eyes while driving please (: When I was having panic attacks in nursing school I would take a quick bathroom break and sit on the toilet seat for 45 seconds to meditate and re-group. If you're having a stressful day at work, sit back at your desk for a minute and just breathe. The more time you spend re-directing yourself to stillness the more accustomed your body becomes to it. Eventually you will find that during stressful times instead of resorting to negative mind chatter/anxiety, you will instead resort to your breath. It is pretty neat when you start to notice this change!

2. Create a place of peace

To motivate yourself to develop a regular meditation practice, it helps if you enjoy the space you do it in. For me, my bedroom is my sanctuary. Although I practice throughout the day, I love making a routine out of my meditations. I will draw a warm bath, change into comfortable clothes, hold warm tea, diffuse lavender, dim the lights, journal, pull a mantra card or whatever I feel like doing that day. My room is clean / inviting / comfortable and that makes me not only commit to it, but also look forward to it. Get creative here guys!

Creating a place of peace also is a little trick that allows meditation to work more effectively. If you are consistently practicing stillness and meditation in a space that feels good, it amplifies the benefits of meditation when you can not be at home or wherever your space is. Eventually you can tap into that feeling of calm and peace wherever you are at! Put a little lavender in your work bag or whatever scent you use at home and take it a step further!

3. Trust the process

Like I said earlier, at first it won't be perfect and that's ok! Trust that the more frequently you turn inward and meditate, the easier it will get and the better you will be at it. As with anything you want to be good at, it takes practice. If your thoughts keep wandering don't try and fight them, just keep practicing re-direction. Let them come and let them go. Back to your breath. Back to your object. Back to your guided meditation. If you become uncomfortable, take a break and start again later. Don't force it, but don't give up either!

Meditation is a beautiful, effective and easy way to start feeling more grounded and confident. You will be surprised by how much you can learn about yourself in silence.

"It's hard to be thoughtful when you're in a rush." - James Clear