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Meditation Habits to Ensure Success

Part 1: Your Pre-Meditation Plan

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by Kara and Josh in Meditation Habits
photo of meditation space

Part 1: Your Pre-Meditation Plan: Setting up for Success

Step 1: Purchase a journal

Journaling is one of the most powerful ways to organize your thoughts and to clear the thoughts and emotions that are getting in the way of your healing.

In all our Chakra Tea Meditations we’ll provide journaling prompts that will help you keep your focus for your meditations and to tap into the wisdom that is available to you.


Step 2: Determine your “why” for meditating

One of the best ways to create a habit for success is to consider WHY you want it. Knowing your reason why is a great motivator to continue working toward your goal.  It’s especially helpful on the days when you’re feeling stressed and feel like you don’t have the time to meditate.

Look at the list below and consider why you want to start a meditation habit.

How will meditation help you?
What changes are you trying to create in your life?

Meditation decreases:

• chaotic thinking/brain chatter
• anxiety
• depression
• anger
• fear
• overall stress
• chronic pain symptoms
• stress induced overeating
• body inflammation
• stress hormones

Meditation improves your:

• physical health
• immune system
• psychological health
• self-esteem
• sleep
• focus and concentration
• ability to reach your goals
• creativity
• relationships
• spiritual connection

If you put all your reasons “why” together, you’ll find that your “big why” for meditation can be summarized as,  to awaken my full potential” – that is, your potential to minimize all things you don’t want in your life and improve upon the things you are striving for in your life.

In our Chakra Tea Meditations, our mission is to help you awaken your full potential. With our organized approach to looking at the strengths you already possess and those you want to develop, we’ll help you systematically decrease the struggles and challenges that keep showing up for you again and again in your life as you simultaneously grow int the person you want to be.

Exercise:
Write down your reasons why you want to start a Meditation Habit in your journal.


Now you’re going to set up 2 triggers (or reminders) to create your meditation habit–your time and your place.

Step 3: Choose your time for meditating

We all have a time of day when we’re most focused.  The time of day that we feel our best.  It could be because of internal factors (less tired, more alert) or because of external factors (less likely to get interrupted). Take a moment and consider…What is my best time of day to meditate?

Now think of something that you do everyday at that time.  Something that is already a habit for you or something you absolutely have to do each day.  Plan your meditation for after you finish that task.   For example, “I will meditate after I feed my dog” or “ I will meditate after the kids get on the bus.”

Next, define a major distractor–the thing you do that always gets you off track from your goals  (e.g. checking social media) or one that sets in motion endless bouncing between tasks (e.g. cleaning the kitchen which leads to bouncing around the house doing a little of this and that for the next few hours).  And then promise yourself, make a commitment to meditate before your distractions have a chance to take hold of you.  This will stop the “I’ll Do It Later” syndrome in its tracks.

For Example:

“I will meditate in the morning after I brush my teeth and before I check in on Instagram.”
“I will meditate in the morning after I get the kids on the bus and before I start cleaning the kitchen.”


Step 4: Choose your place for meditating

Now you want to find your special space for meditating. This will help set the mood and the trigger for your meditation.  It doesn’t have to be extravagant, but it should be SPECIAL.  It could be a chair in your kitchen or a cushion in the corner of a room or a window with a pleasing view.

Don’t over think your spot. Choose one.  If it doesn’t seem to be working for you, you can always adjust it later.

Write down your time and your place in your journal.


Step 5: Start Small…Begin with 1-minute meditations

One minute of complete focus is more beneficial than forcing yourself to do longer meditations.   The practice of sitting in stillness for one minute in the morning is such a wonderful place to start, especially if you’re someone who typically wakes up with your mind racing and feeling like you’re already behind with your day. 

You can gradually increase your meditations over time.

Begin by committing to 1-minute a day. It’s amazing how just 1-minute can help you regroup and increase clarity! If you have time and you’re ready, you can extend the time.  The idea here is that you should feel successful when you complete 1-minute.  The feelings of success will act as a catalyst for continuing with your meditation practices.


Step 6: Set a weekly goal for meditation and commit to it!

Setting a weekly goal for your meditations will help you keep up with your habit, especially if you tend to get excited and motivated about new things, jump right in, and then inevitably find your inspiration dwindling as something else draws your attention. 

If you make your goals specific you’re much more likely to be successful. General goals leave a lot of room for making excuses not to follow through.

An example of a general goal is: I’m going to start meditating tomorrow.

An example of a specific goal is: I’m going to meditate every morning this week after I brush my teeth and before I start cleaning the kitchen.

Be specific, but realistic.  Don’t set yourself up to fail.  Take small steps.

Don’t just say your goal in your mind. Write it down. The process of writing your goal helps you clarify your goal and commit to it. Plus it will remind you to do it and give you something to celebrate when you achieve it. So set a specific goal for the week. And commit to it by writing it down.

Exercise:
Write down in your journal: I’m going to meditate (days of the week), after I (something you do everyday) and before I (major distraction).


Next Step: Part 2: Your Meditation Plan

 

image of meditation space

Meditation Habits to Ensure Success

 

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