12 tips for starting your meditation practice
Have you wanted to start a meditation practice but not been able to turn it into a reality yet?
You are not alone! So many people are aware of the benefits of meditation and would like to take more time for self-care, but struggle to make the shift from wanting, or planning to doing.
In this article, I’ll talk you through 12 simple tips to help you get started, and at the end of this article, some ways I can personally help you off the starting block.
Let’s have it!
12 tips for starting your meditation or mindfulness practice
1. Be realistic – sometimes when starting something new, we’ve almost failed before we’ve even begun because our goals are unrealistic. If you are struggling to find the time, motivation or space to meditate, then a goal to meditate for 10 minutes every day is probably too lofty to start with. So start small. Doing one minute is better than doing none! And it’s the little things which soon stack up to become the big things, or to become a new habit. So be realistic about what the first few steps on your path will look like and it will definitely feel less daunting.
2. Let go of “all or nothing” – I’ve been there myself. It’s easy to wait, and wait… and wait some more until the time comes when you feel you can “give it your all”. Don’t wait, just start, and if there are days you miss your practice… does it really matter? You’ve started, and that is the most important thing.
3. Create a routine – choosing a specific time and place for meditation can be really helpful at the beginning, perhaps weaving it into an existing routine in the morning, at night, on a lunch break, or on your commute (though not if driving, obviously!) Try to treat meditation like any other part of the routine; it just happens because it’s a part of your day.
4. Begin with the basics – there are many different types of meditation to be discovered and explored in time, but start basic. I would recommend the simple mindfulness technique of focusing on the breath, perhaps just for one or two minutes each day. The breath is typically the starting element for most meditation practices, so not only will you be building a solid foundation for your new skill, but it genuinely couldn’t be simpler to do. If you can breathe, you can meditate.
5. Follow the leader – there are so many resources providing guided meditations out there. Having the guidance of someone’s voice is like the scaffolding supporting a growing building – it will hold you in a much more effortless way while you learn the techniques.
6. Set up your space – if you want to start with a sitting practice, set up a space ready for meditation each day. That way it is one less hurdle to overcome in preparing for your practice, and you’ll come to see it as a lovely welcoming place where you get to look after your wellbeing and take some time to slow down. Having a nice cushion, plant, candle or other specific item there can help to distinguish it from the other places in your home, office etc.
7. Mindful reminders – setting a reminder to meditate can be invaluable. Life is busy, and with a never-ending mental to-do list you can easily wind up at the end of your day having simply forgotten to meditate. If this does happen, you could simply meditate quickly before bed (your sleep will almost certainly benefit if you do!) or consider setting a reminder on your phone, your calendar at work, or via a written note which you’ll see during the day.
8. Remember your ‘why’ – there is a reason that you want to start or build your practice. Maybe it’s about self-care, maybe to enhance your relationships, your sleep, your mental health, or something else. Whatever that reason, reminding yourself of it will help you maintain the practice. If you find this hard to do, consider a strategically placed post-it note, or an affirmation card by your bed to keep your ‘why’ in mind.
9. Get a good education – learning more about the benefits of meditation can help to build that motivation to practice. The breadth of benefits is pretty astonishing, and new research is coming out all the time, proving that meditation is something akin to a wonder drug which has epic outcomes with zero side effects. Easy ways to do this are via a quick internet search (use Google Scholar if you like research and want the full nerd experience), reading a recommended book (I’ll do a post on this soon), or using the posts and videos where I have done the hard work and distil the message for you…see below for more on that.
10. Be kind to yourself – practising self-compassion is important both in meditation, but also about your practice itself. You’ll miss days, you’ll have a busy mind, you’ll feel like you don’t have time, or like the benefits aren’t as obvious as you’d hoped. It’s called a practice for a reason; the benefits build, the mind-muscle of your attention will get stronger, and we all have busy minds. The more we can accept each meditation for just the way it is, the more joy we’ll get from the practice!
11. Track your progress – sometimes it’s hard to see the wood for the trees. Tracking your frequency, length or diversity of meditations can be a fabulous way of seeing your progress. You might choose to do this via a journal, using your calendar, or kick it old school with a tally sheet pinned to the wall (my personal fave).
12. Join a community – connecting with others who have a shared interest is a great way to make the practice social, but also to help with accountability. You might have a friend who meditates, or wants to start. You might want to join a group, event or beginners course to meet people in the same position as you. If that’s your thing, finding your tribe can really take things to the next level in securing your new habit.
A helping hand – a few ways I can help you get off the starting block
Starting small: I often share 1-minute meditations on my Instagram stories, or you could check out my highlight section ‘mini meditations’
Starting with the basics: check out my Instagram feed for tips on foundational elements like focusing on the breath, dropping thoughts, and how to start and end your practice effectively.
Follow the leader: why not join one of my classes or events for a fully guided meditation(s), all perfectly accessible for complete beginners.
Get a good education: my website and social pages are full of information about the benefits of meditation, new research, types of meditation and how to enhance or start a practice.
Join the community: why not subscribe to my email list in the website footer below? I am heavily against spam or annoyingly regular emails – I’ll email you when there’s something good to say! Follow me on
Instagram @mindworksmeditation
LinkedIn at Lauren Ham
Facebook @mindworksmeditaton
Happy meditating!
