By Katie D’Onofrio
Starting a meditation practice may sound intimidating. How do I get my mind to quiet down? Where will I do it? How can I actually sit still for that long? What if I don’t have a zen garden or a Buddha shrine?
The truth is, while meditation is absolutely something that becomes more accessible with practice, it’s not as complicated as you may have yourself convinced. Here are five steps to take to get you started on your very own meditation journey.
1. Stop thinking about it
Overthinking will talk you out of many things in life, and meditation is no exception. You are continuously standing in your own way whether you are asking yourself, Will I be good at it? What if I can’t stop thinking? or engaging in negative self-talk such as, I’ll never be good at this or There’s absolutely no way I will be able to sit for two minutes, let alone an hour.
If you tell yourself something, it’s already true. If you say you’ll never meditate for longer than two minutes, you won’t, because you’ll never try.
Consider something you really love, whether it’s yoga or a completely unrelated hobby. It was once brand new and you were doing it for the very first time. Meditation is no different. Right now it may seem otherworldly, but routine practice will make it a part of who you are.
2. Set a goal
Creating any habit can be a challenge. Entering with a plan will help you significantly.
Consider setting a SMART goal: specific, measurable, achievable, relevant, and timely. Here’s an example:
Specific - I will begin a meditation practice.
Measurable - I will meditate four days a week.
Achievable - I will meditate for five minutes at a time.
Relevant - I am setting this goal because I want meditation to become a part of my regular routine. I believe meditation will make me feel better and help me to have more fruitful, positive interactions in my every day life, both with myself and others.
Timely - I will continue this practice for two months and then reassess my goal.
Using this formula, you’re setting a goal that is not only important to you but is also attainable while still allowing you to grow and create change. Feel free to follow this blueprint to initiate your own meditation practice or come up with one that works best for you.
3. Find a space
Your meditation space doesn’t have to be lit by candlelight, filled with the aroma of essential oils and the sound of chimes. Don’t wait for the perfect setup to start your meditation practice.
Ideally, you’ll want to find a space that’s quiet and comfortable and where you won’t be disturbed. This may be in your bedroom, your living room, or even your bathroom. You want to find somewhere you can sit, whether it be in a chair or on a pillow or cushion. While it’s okay to meditate lying down, sitting upright is the best option because you are less likely to fall asleep.
4. Make the time commitment
Finding the space that works for you also means finding the time that works for you. Maybe your mornings are jam-packed with commuting or taking care of others. Perhaps it’s your evenings that consist of making dinner, cleaning up, or working a long nightshift.
Everyone is busy. To fit something new in your routine, you may have to create time. This could mean waking up earlier or making an adjustment to your existing schedule. If this sounds like something you don't want to do, revisit the R of your SMART goal and remember why you’re embarking on this meditation journey in the first place.
Schedule your meditation practice the same way you would a meeting or appointment: mark it in your planner or on your calendar.
5. Just do it
Seriously … just do it. It’s just f*cking meditation.
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Katie is a Jersey-based yoga instructor and writer. She believes that yoga is for everybody and every body and loves to bring a sense of lightness, play, and self-discovery to her classes. When she’s not on the mat, she probably has her nose in a book. Follow her on Instagram at @KatieDonof