I know it, you know it, we all know the positive impact meditation has on our well-being and mental health. Yet it's the first thing to get swept under the rug when there's more to do or the snooze button in the morning becomes your biggest temptation. That's why in "10 tips for your meditation routine" by Katharina Holl you'll get tips on how to establish your meditation routine and have the right cues to overcome the naughty pig.
Integrate meditation into your everyday life
As I'm sure some of you already know from my Healthy Routines program, I'm a big believer in healthy routines. They offer steadiness in a usually very hectic and stressful everyday life, contribute to mental and physical health and thus increase your quality of life. However, what exactly these daily routines entail is very individual - there is no such thing as the "perfect routine" for everyone. The most important thing is that they support you and do not cause additional stress.
It's the same with meditation routines. So allow yourself to try different meditation formats to find out what you feel most comfortable with.
Below I share a 10 tips for your meditation routine that will help you establish it.
Find your "why". Ask yourself why you want to start?
If you know exactly why you would like to meditate, it will be easier for you to motivate yourself to do so. (Strictly speaking, meditation has no goal. Meditation is the practice itself. But still, it's much easier to get started if you have a "why.") Write down your "why" so you always have it handy when you're having a hard time motivating yourself.
Change your inner attitude towards meditation
As a systemic coach I am very much concerned with what inner attitude (context) we have towards ourselves or certain issues in our lives. This context, or inner attitude, contributes significantly to how we behave. What is your inner attitude towards meditation? Is it a duty for you? Is it currently an unimaginable goal for you to cultivate a daily meditation practice? According to the motto: "I'm not the meditation type" "I can't keep it up anyway".
Honestly, I've had this inner attitude for a very long time too. I come from a gymnastics background and for me, sport was my meditation. Today I still do sports every day, but I can't imagine sitting in silence without it.
So I want to give you a change of perspective: For me, it is a privilege to give myself this very special time every day. It's my space in which I don't have to do anything but breathe. A time where I experience the information from within before I go into the information overload of the day on the outside. A precious time in which I set my intention for the day. A time I no longer want to do without.
So now again the question: what is your current inner attitude towards meditation? And what new supportive attitude towards meditation would you like to develop?
Find your meditation place
The act of sitting down to start meditating should involve as little effort as possible, so you have fewer reasons not to.
You will get used to storing this special place as a place of stillness for you and thus automatically calm down faster.
Set fixed times for yourself. This helps not to argue with yourself, but just do it.
Keep a diary and document your experiences and positive effects of meditation. The point is to find experiential evidence of why meditation is good for you, what it does to you. You can read through these descriptions again and again when you find it difficult to motivate yourself to be reminded of your 'why'.
If you are a meditation beginner, start with a guided meditation and in the best case, always with the same voice, so you can get used to it.
My Thursday evening classes always start with a meditation together. This way you arrive not only physically but also mentally fully on the mat.
If you want to practice Zen meditation, that is sitting in silence, I recommend the app "Insight Timer", there you can set intervals and meditation times.
Tell your environment about your project, this increases your commitment.
Find a "meditation buddy", so you can exchange ideas and support each other.
Often we expect too much of ourselves and think "it can't be that hard, it's just sitting in silence". Learning to meditate is like everything else you learn: practice makes perfect! When we want to start jogging, we don't run a marathon right away, because our physical body logically has to get used to it first. Why do you think it should be different with your mental body? It also has to get used to it first. So start easy and take 3 or 5 minutes a day. After that you can steadily increase the time.
Stay on the ball - It's not a big deal if you miss a day.
Even if you skip a day, don't let it get you down and keep going the next day.
After a while, you will also find yourself no longer questioning this daily meditation routine, but having made it a healthy habit.
Now you surely have a thousand reasons not to start or to start the day after tomorrow. You can safely ignore these reasons and just start!
Peace&Namaste your Katha
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