5 Tips For Cultivating a Meditation Practice During COVID

Despite the challenges that it presents, living in the time of COVID also offers us a unique opportunity to look at how we practice self-care. Of all the forms of self-care practice, perhaps the most commonly recommended is meditation, or mindfulness. In this post, I am going to discuss some tips for developing a regular meditation practice. I have practiced meditation in fits and starts since I was 20 years old, with extended periods of daily meditation. It changed my life, and it could very well change yours. So here it goes:

1. Consistency is the best way to practice. In almost all cases, is better to practice a little (5-10 mins) regularly than a lot rarely. Meditation is a form of workout for your mind. When we work out, we start small and build up. Other ways to help stay consistent is to develop a routine. Try choosing the same time every day, or meditate after you do something else that you do everyday (e.g. brushing your teeth). Try meditating in the same place. Find what works for you, and do your best to commit to that daily.

2. Don’t judge your practice. I can’t tell you how many times I have heard, “I’m not sure meditation works for me… I was so distracted while trying to meditate!” People often think they are supposed to be laser focused from the get go during meditation. While some advanced meditators may get to that stage (so I have heard) for most of us this is NOT realistic as we start out… In fact, distraction is a normal part of meditation! What is important is that you are paying attention. It is best to not place such high expectations on our meditation practice, and to see it as a process of learning about our minds.

3. Try some different meditations, but then stick to one practice that you connect to. I am all for people trying different meditations. There are apps that may guide you through several different kinds of meditations. However, at a certain point if we are trying so many different meditations we might end up getting confused. We might not be able to develop a rhythm or relationship with that practice. In meditation the idea is that we are not giving ourselves MORE to think about. Therefore, I suggest that once you find a practice you connect to that you give it some time to go deeper with. That is not to say you have to be locked in forever, just try being consistent with one practice for a month or two. If you feel inclined to try something else after that, then go for it. If you are comfortable in your practice at that time, then keep it up!

4. Be kind to yourself. If you miss a session, don’t beat yourself up. If you are so distracted during a session that you lose hope, don’t worry. You are human, and meditation is not about being perfect. There is no benefit to shaming or putting undue pressure on yourself. Rather, try to remember what motivates you to meditate. What is good about it. Meditation is a privilege, not an obligation. It is something to do for your health and well-being out of self-love, not self-hatred.

5. Enjoy it. This one might seem difficult if you are new to meditation, and just learning how much your thoughts run the show. Yet, I am very confident that if you stick with it, you will find pockets deep enjoyment that come with giving our minds the opportunity to rest. No need to chase the experience, but when it shows up its okay to appreciate it and gently remind yourself that this is one of the greatest gifts you can offer to you!