Meditation Habit: Beyond Day Five

Imagine you're sitting in your favorite chair, the sun casting a warm glow through the window. You've been meditating for five days now, and it feels like a new part of your day. But how do you keep this going? How do you make it a habit that sticks past day five?

Start with Consistency

Consistency is key. Choose a time each day that works for you, whether it's first thing in the morning or right before bed. Consistency helps your brain to associate that time with meditation, making it easier to stick to your routine.

Find Your Routine

Your routine doesn't have to be long. Even five minutes a day can be effective. Find a routine that fits into your life without feeling like a chore. Maybe it's meditating while waiting for your morning coffee to brew or during your lunch break.

A few studies have shown that shorter, more frequent sessions can be just as effective as longer, less frequent ones. This means you can meditate for just a few minutes at a time and still see benefits.

Avoid getting bored by mixing up your meditation techniques. Try guided meditations one day, and then focus on your breath the next. This variety can keep your practice fresh and engaging.

Track Your Progress

Keep a journal of your meditation sessions. Note how you feel before and after, and any patterns you notice. This can be a powerful motivator to keep going.

Seek Support

Join a meditation group or find an online community. Sharing your experiences and challenges with others can provide support and encouragement.

• Set a specific time each day for meditation.
• Start with a short session and gradually increase the duration.
• Try different meditation techniques to find what works best for you.
• Keep a journal to track your progress.
• Connect with others who meditate for support.

Set a timer for one minute. Sit comfortably in a quiet place. Close your eyes and take a deep breath. Inhale slowly, hold for a moment, and exhale gently. Focus on your breath, letting your thoughts pass without judgment. When the timer goes off, open your eyes and take a moment to notice how you feel.

If you would rather practise than read, start with 15-minute guided gratitude practice for financial stress — on a Sunday, 7-minute guided self-compassion practice for gratitude — before work, Gratitude for sadness: 20 minutes, after a bad day or What to do when everything is too much, in the order that helps, when you need something unremarkable. Each one is meditation-length: a few minutes, no account, nothing to install. Or read next: Finding Your Zen: Beginner's Meditation Time and Meditation After A Hard Conversation.