The Power Of Meditation How To Start And Stick With It

Twelve Key Tips to Start a Meditation Practice That Sticks

In our busy, overstimulated world, meditation isn't about getting rid of all distractions—it’s about learning to coexist with the noise, observe it without judgment, and still find moments of calm. As activists or individuals fighting for a cause, it's easy to forget to take care of ourselves. If we don't prioritize our well-being, burnout is inevitable. As I mentioned in a previous post, it’s impossible to keep pushing forward when you're running on empty.

Today, I’m offering five essential tips to help you build a sustainable meditation practice. I’d love to hear about any techniques or resources you’ve found helpful—feel free to share them in the comments.

1. Begin with Small Steps

It’s common to think that meditation requires long sessions from the start, but that’s not the case. If you’ve never meditated before, start with just a few minutes—two minutes is plenty. By keeping it small and manageable, you'll avoid the pressure of having to meditate for a long time, and the habit will naturally build. Think of meditation as a practice, not an instant result. With time, your sessions will grow longer as your comfort with the practice deepens.

2. Attach Meditation to an Existing Routine

Creating a regular meditation practice comes down to finding a time that works for you. One way to ensure consistency is to pair meditation with an existing habit. Whether it’s after brushing your teeth, during a break in your workday, or right before bed, setting aside even a few minutes to breathe and center yourself will help meditation become a part of your daily rhythm. Find a cue in your schedule that reminds you to practice, and stick with it until it feels second nature.

3. Let Go of the “Clear Your Mind” Myth

A common misconception about meditation is that you need to completely clear your mind. In reality, this is something that develops with time and consistent practice. In the beginning, the goal is not to silence your thoughts, but to stay present. Pay attention to your breathing, notice how your body feels, and gently redirect your thoughts when they wander. When your mind drifts to past events or future concerns, simply acknowledge the distraction and bring your focus back to the present. The practice is about building awareness and being gentle with your wandering mind.

4. Be Kind to Yourself

One of the challenges of meditation is the natural tendency for our minds to wander. This can leave you feeling like you're not “doing it right.” The truth is, your mind will always wander—it’s part of being human. Approach meditation with a “beginner’s mindset”—understanding that this is a lifelong practice. The more you practice, the better you'll become at returning to the present moment, but even seasoned meditators experience distractions. Don't judge yourself for it. Meditation isn’t about perfection; it's about learning to find peace, no matter where your mind takes you.

5. Try Lovingkindness Meditation

If you’re looking to deepen your practice, consider trying lovingkindness meditation. This practice focuses on cultivating compassion, first for yourself, and then extending it to others. Sharon Salzberg, a pioneer in the practice, has helped countless people embrace lovingkindness through simple phrases like: “May I be happy, may I be healthy, may I be safe.” This meditation can be incredibly grounding, especially during times of stress. By practicing kindness toward yourself, you can foster a more empathetic and peaceful mindset, which benefits not only you but also those around you.

6. Create a Peaceful Space

Having a designated space for meditation can make a huge difference. It doesn’t have to be a whole room—just a corner, a cushion, or a quiet spot where you can sit comfortably without distractions. This physical space can signal to your mind that it’s time to relax and tune in. Over time, just being in this space can make it easier to enter a meditative state. Add calming elements like soft lighting, plants, or even a calming scent to make it a more inviting space for your practice.

7. Use Guided Meditations

If you’re finding it difficult to focus, guided meditations can be an excellent way to get started. There are countless apps, podcasts, and YouTube channels with guided sessions ranging from just a few minutes to longer practices. A guide can help you stay on track and give you instructions on how to focus your mind, which can be especially helpful for beginners or on days when your mind is particularly restless. Over time, as your practice deepens, you might prefer to meditate on your own, but guided sessions can provide helpful structure in the beginning.

8. Experiment with Different Meditation Styles

There’s no one-size-fits-all when it comes to meditation. Exploring different types can help you find the one that resonates most with you. Some people prefer mindfulness meditation, while others enjoy body scans, mantra meditation, or visualizations. Lovingkindness meditation is one type, but you could also experiment with other practices like Zen meditation, which involves focusing on the breath or a specific koan (a paradoxical question or statement), or transcendental meditation, which uses a specific mantra to help you enter a deep meditative state. Don't be afraid to experiment until you find the method that works best for you.

9. Be Consistent, Not Perfect

Consistency is more important than perfection. It's easy to get discouraged if you miss a day or find yourself distracted during your practice. The key is to keep coming back. Meditation, like any practice, takes time to yield its benefits. Don’t beat yourself up for imperfect sessions. Just like exercise, the more you do it, the more you’ll notice the positive effects. Small, consistent moments of mindfulness add up over time.

10. Be Patient with Yourself

Meditation is not a quick fix; it’s a lifelong journey of self-awareness and growth. Be patient with yourself as you cultivate this practice. Some days will feel easier than others, and some days you might feel restless or distracted. That’s normal. The beauty of meditation is that it’s a continuous process of self-acceptance and awareness. Rather than expecting quick results, let meditation be a way to nurture your mind, body, and soul over time. With patience, you’ll begin to notice more profound shifts in your life—whether it's a greater sense of peace, clarity, or resilience.

11. Reflect After Meditation

After your meditation session, take a few moments to reflect. This doesn't mean analyzing everything that happened during your practice, but rather tuning in to how you feel afterward. Do you feel more grounded, calmer, or clearer? Noticing these shifts can reinforce the positive effects of your practice and remind you why you’re making the effort. Journaling your thoughts after meditation can also deepen your connection to the practice and provide insights into how it’s affecting your day-to-day life.

12. Try Movement-Based Meditation

If sitting still feels challenging, try incorporating movement into your meditation practice. Practices like yoga, tai chi, or even walking meditation allow you to meditate while moving your body. These movement-based meditations help release tension, improve circulation, and can be an excellent way to focus your mind. With these practices, the movement becomes the meditation, allowing you to stay connected to your breath while being physically engaged.

These additional tips can help enhance and support your meditation practice, making it even more adaptable and effective for your life. Whether you stick with a simple, quiet sitting practice or experiment with different techniques, the most important thing is that you find what works best for you and consistently make time for it in your day.

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