5 Ways to Create a Meditation Practice that Sticks

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Meditation, one of the best things you can do for yourself, yet for some reason it’s still not a priority in your life. Life gets busy and other things spontaneously come up. Trust me, I get it.  I’ve been in those shoes where I felt like there was no extra time in my day to fit it in.

An old zen saying is: “You should sit in meditation for 20 minutes a day, unless you’re too busy, then you should sit for an hour”. Why, because the benefits are amazing.

old zen quote

Here’s a list to remind you:

  • stress relief: Meditation decreases blood pressure and helps you see things from more of an observational/non-judgmental standpoint so life seems to flow much easier.
  • better sleep: more relaxation & less stress=better sleep. Meditation regulates your heart rhythm allowing for better flow meaning your body can rest in ease.
  • mood regulation: less stress & better blood flow means your hormones are regulated easier. A relaxed mindset also keeps your hormones in check leading to an improved mood.
  • improves your health: Regular meditation can lower blood pressure, improve your immune system, and decrease inflammation within the body.
  • improves your energy field: Meditation raises your vibrational frequency and aura field.
  • a connection to the divine: It is also a direct connection to your spirit guides, inner being, higher self, and the Universe as a whole so you can remember your life purpose and answer those burning questions to help you move forward with your highest good in mind.


Now that you know some of the amazing benefits of meditate let’s go over some ways you can start to work it into your life today.



You had to know I was going to bring this up. Routine, routine, routine. This is the best way to create consistency and structure for working anything into your day. Personally I have a very consistent, easy morning/evening routine that I do every day.

How can you work this in as a part of your routine? Take 5 minutes, yes, just 5 minutes, set a timer on your phone right after you wake up or before you go to bed and just sit in some silence.
Focus on your breath. Take long deep breaths and really feel it flow through your body. Allow your muscles to loosen and your thoughts to relax. Just drift with ease and flow. Allow yourself to be and nothing more.

By taking 5 minutes out of your morning and/or evening your are taking time to create consistency. Eventually you can add more time. Fit in whatever works for you just make sure you fit it in each day by setting an alarm on your phone as a reminder or marking it on your calendar each and every day.

Bonus: You can even include it as a part of your cool down after a workout


Start Small

As mentioned about, all you really need to get started with meditating is 5 minutes. There is no reason why you can’t fit 5 minutes into your day to practice meditating. Set an alarm or timer or some type of reminder for when you want to get started and when you plan to finish. This allows you to fit it into your day with relative ease. Eventually you will look forward to this time and can increase the time span as you go along.


Guided Meditations

I love guided meditations! If you have a hard time sitting in silence then guided meditations are for you. Use YouTube to lookup a simple guided meditation that is 10 minutes or longer.


Here’s a couple that I use:

-10 minute guided meditation

All 7 Chakras Healing Chants


Create a Space

Create a space where you meditate daily. Designating a specific spot for you to meditate will help you stay on track. By doing this you are literally creating space in your life to fit in meditate. A visual reminder is very helpful. Whatever you can use for a space is fine.

You can even include some rituals in this space to help you prepare for the actual meditation: incense, candles, binuaral beats/calming music, crystals, or anything else you feel drawn to include.



Want to get started with meditating, but need a little accountability? Find a meditation group, create one, or find a friend who will do it with you or remind you daily.

By having someone to keep you accountable you are more likely to push yourself to do it, especially when you see the amazing results they are getting. I mean who doesn’t want to experience a little extra bliss/relaxation in their day. I know I do!


However you decide to start meditation is up to you. This list should give you some ideas on what will work best for you to do the dang thing. Trust me, you won’t regret it. In fact you will wonder why you didn’t start to meditate sooner.

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