Meditation Time: Strategies For Getting Back On Track

Meditation is a practice that can be done anytime, anywhere, and by anyone. It is a method to cultivate mindfulness and awareness, and it can be beneficial to one's mental, physical, and emotional health. While it is ideal to meditate consistently, it is okay to miss a day of meditation. In fact, it is recommended not to be too hard on oneself if a day is missed. Instead, focus on getting back on track and finding a time that works for you.

Don't worry about it

It is completely normal to miss a day of meditation. In fact, it happens to everyone now and then, so don't be too hard on yourself. The important thing is not to beat yourself up about it or to worry. Instead, focus on getting back on track and being consistent.

The dangers of worrying

Worrying is not useful. It can trick you into thinking that it's okay to slack off as long as you feel bad about it. This can distance you from clearly seeing the results of your actions. It can also cause you to fret and push and struggle, which could make things worse.

The power of renewal

If you miss a day, take a minute or two to consider the repercussions, remember your best intentions, and rededicate yourself to your practice. You might light a candle or stick of incense, or offer a little cup of clear water, or some other ritual to represent your return to sincerity and the burning or washing away of mistakes.

The importance of consistency

While it's okay to miss a day here and there, if you find that you're missing many days, you might want to reevaluate your motivation and commitment. The more consistently you meditate, the more you will benefit from it.

The benefits of meditation

Meditation has far-reaching and long-lasting benefits. It can lower your stress levels, help you get to know your pain, improve your focus, and make you kinder to yourself. It can also enhance your emotional health, increase self-awareness, promote better sleep, boost your immunity, and support your mental resilience.

Tips for finding time to meditate

• Make your practice part of your daily routine.
• Aim to do it at the "same time, same place" when you know you'll have minimal distractions.
• Relate it to another activity that you already do as part of your daily routine.
• Be flexible—not every day will look the same, so be prepared to move your meditation to a different place or time if necessary.

Be flexible

It is important to be flexible when finding time to meditate. Not every day will look the same, and there may be times when you have to move your meditation practice to a different place or time. Try not to give in to the temptation to skip it altogether. If you do miss a session, don't be too hard on yourself or dwell on it. Instead, focus on getting back on track and ask yourself what you need to do tomorrow to ensure you can find the time to meditate.

Finding Time to Meditate

Meditation can be one of the best ways to help you find a sense of calmness and clarity, especially when you're feeling frantic and out of control. However, it can be challenging to find the time to meditate, especially if you're feeling overwhelmed and overbooked.

Making it a Habit

Meditation is something you need to do daily, just like eating, sleeping, and brushing your teeth. You are exposed to stress, negative thoughts, and your ego working on a daily basis, so you need to meditate daily too. Otherwise, it will be very difficult to revert to negative patterns of thoughts and emotions and get in touch with deeper states of consciousness.

Finding What Works for You

There is no "one-size-fits-all" approach to meditation. Different people have different needs and temperaments, so it's important to find a technique that works best for you. Experiment with different styles and techniques to see what resonates and moves the needle for you.

Creating a Daily Routine

Making your meditation practice part of your daily routine is key to forming a habit and getting it to stick. Aim to do it at the same time and place when you know you'll have minimal distractions. You can also try relating it to another activity that you already do as part of your daily routine, such as meditating for five minutes after brushing your teeth.

Starting Small

If you're just beginning, it can be helpful to start with a short meditation time, such as five or 10 minutes. You can always increase the duration as you become more comfortable with the practice.

Being Kind to Yourself

Don't be too strict or too loose with your meditation practice. If you miss a day, don't sweat it and don't beat yourself up. Simply focus on getting back on track the next day. Remember that meditation is a practice, and it takes time and patience to develop.

Focus on getting back on track

It's completely normal to miss a day of meditation. If you do, it's important not to beat yourself up about it. Instead, focus on getting back on track. Ask yourself: What do I need to do to make sure I'm able to find the time to meditate tomorrow?

The best way to stick to meditation is to make it a habit. One way to do this is to schedule meditation sessions like an exercise class or appointment. Alternatively, tack it onto an existing routine, like every time you shower or brush your teeth.

If you're a beginner, it's a good idea to start with short, regular sessions. You can always increase the time once you have a consistent practice. Even one meditation can lead to a reduction in mind-wandering and the benefits will increase the more you practice.

If you're struggling to find the time to meditate, try to be flexible. Not every day will look the same, so you might need to move your meditation to a different place or time. If you can only find a few minutes to meditate, that's fine. A short meditation can be five minutes or less.

Try not to worry about finding the perfect time to meditate. While many people find the morning to be the best time, as it's typically the part of the day with the least distractions, the most important thing is to meditate whenever you can prioritise it.

Try guided meditation

Guided meditation is an excellent tool for beginners and experienced practitioners alike. It provides a focal point and gentle instruction to help you connect and let go of self-judgment. It can be a useful way to help you find a sense of calmness and clarity, especially when you're feeling frantic and out of control.

Guided meditation can be easily incorporated into your daily routine, and there are many apps that can help you get started.

Reduce Symptoms of Anxiety

Guided meditation has been shown to be an effective way to reduce anxiety. It can help whether you experience occasional anxiety over a specific event or generalised anxiety. One study found that participants who did group guided meditation classes and at-home audio recordings enjoyed "a significantly greater reduction in anxiety" than those who only had stress management education.

Manage Stress

Meditation is well known to help manage stress by reducing the body's resting heart rate and blood pressure. One study found that participants who underwent an eight-week mindfulness-based stress-reduction program had a markedly smaller stress response than those who didn’t receive the meditation.

Improve Relationships

Guided meditation can help you accept your partner's imperfections, leading to greater relationship satisfaction over time. Three studies found that individuals who underwent a mindfulness practice were more accepting of their partner's imperfections, which, in turn, led to greater satisfaction in their relationships.

Process Emotions

Guided meditation can help you process your emotions. A 2019 study found that participants who were led through a brief mindfulness meditation practice reacted with less emotional intensity to positive and negative stimuli. They also paid less attention to negative stimuli after meditating.

Fewer Negative Thoughts

Guided meditation can help you think fewer negative thoughts. One study found that participants guided through mindfulness meditation had fewer negative thoughts in response to negative images than those who didn’t receive guided mindfulness meditation.

Other Benefits

Guided meditation has many other benefits, including stopping emotional eating, improving sleep quality, boosting creativity, reducing loneliness, improving fulfillment at work, boosting attention span, aiding weight loss, and improving memory. It is also easy to get started with, as it doesn't require any equipment or special memberships.

Remember, there's no pressure to get it right

What to do when you miss your meditation time

It's completely normal to miss a meditation session. If you find yourself missing many days, it might be a good idea to re-evaluate your motivation and commitment to your practice. However, if you miss a day here and there, it's nothing to worry about. Just pick it up again the following day.

Remember, there's no pressure to "get it right". Meditation is about being kind to your mind. It's about slowing down during your busy day, checking in with yourself, and noticing how your mind is doing. It's about creating the conditions for you to see things more clearly, feel calmer and more content, and be kinder to yourself and others.

Meditation is a practice that takes patience. It's simpler than most people think, but it's also challenging. The key is to commit to sitting every day, even if it's just for five minutes. If you miss a day or more, it's okay. You can simply pick up where you left off. The most important moment in your meditation practice is when you sit down to do it. That's when you're saying to yourself that you believe in change and in caring for yourself.

If you're a beginner, it might be easier to make meditation a habit if you remember there's no pressure to "get it right". As long as you show up and take time for yourself, you're doing great. Even if you've missed several planned sessions, you can always start again. Those thoughts of self-doubt are just thoughts. You can notice them, let them go, and get back to being kind to your mind.

Meditation is not about achieving anything other than doing it. It's not a race to perfection. It's about returning again and again to the breath.

Frequently asked questions