- Acknowledge & articulate your intention to practice meditation. What brings us to practice varies widely and can change over time. Such an intention may be as simple as a wish to find peace of mind, or one may have a wider intention, such as to cultivate an awake body & mind for the benefit of yourself and others. In any case, articulate your intention at this time. Try writing it on paper.
- Commit to a specific routine at a specific time each day and for a set period, say 5, 10, or 15 minutes. Initially, schedule this practice for a week, ten days, …or a month! Write it down or share your plan with a supportive friend. Stick to it and see what happens. Repeat this cycle until you decide it’s just not for you or your practice has rooted into your life.
- Choose a specific place for meditation practice and shape it to support your practice. Designate a corner of your bedroom, home office, or a sheltered place outdoors as your home base for meditation. Have your meditation seating there or nearby, ready to greet you when it is time for sitting. Or set out a candle, vase or plant, along with an inspiring image or book.
- Establish reminders of your intention to practice. Seeing your chosen place to practice itself is a reminder. Set up a notification in your calendar app. Give the notification a unique sound that evokes your intention to practice, like the sound of a bell or flowing water.
- Identify random cues for a moment of attentive awareness amid your active day. This could be something like your mobile device vibrates with a notification or rings, or a train horn. When you notice your cue, pause and say to yourself “Upright and at ease, just breathe.” Feel your breath, perhaps attending one whole breath from inhalation to exhalation, then continue with whatever you are doing.
- Extend practice into everyday activities. Following a period of meditation, do some simple everyday activity that doesn’t involve your phone or much thought but engages your senses. Sweep the floor, fold some clothes, wash the dishes, prepare a meal, or take a walk. Just do this one activity. No multitasking!
- Participate in a community of meditators for encouragement and support. Beginners should know even your new practice is an encouragement to those with a regular practice! You could start here.