Understand that creating long-term healthy habits like meditation is naturally difficult, and it’s okay to start and stop; view it as a process of experimentation.
Bring the same spirit of noticing distraction and gently restarting from your meditation practice to the process of establishing a new habit, accepting that starting and failing is part of the game.
Approach habit formation as an ongoing process of experimentation to find what truly works for integrating it into your life.
In mindfulness meditation, the goal is to notice when your mind wanders or you get distracted, and then gently bring your attention back to your breath, repeating this process.
Do not try to preemptively stop or eradicate the ’talking mind’ or ’evil twin’ internally, as attempting to suppress internal experiences is generally ineffective.
Cultivate a different relationship with your inner critic by noticing its presence without being consumed by it; simply observe it, let it play out, and then refocus your attention on the present moment.
When working on internal processes like managing your inner voice, understand that the goal is not perfection but rather consistent, marginal improvement over time.
Be kind to yourself and give yourself a break when you inevitably fail to meet your goals, as failure is a natural part of the learning and improvement process.
Instead of relying on willpower, identify and focus on the felt benefits of a habit (like feeling happier from meditation) to motivate yourself and pull you forward.
To re-establish a meditation habit, set a low bar by aiming for just one minute a day, most days, as this approach is effective for consistent practice.
If time is limited, even one minute of meditation counts, and aiming for ‘daily-ish’ practice rather than strictly every day can be an effective way to establish the habit.
A consistent habit of five to ten minutes of meditation daily is often sufficient to derive many of the advertised benefits, according to neuroscientists.
Understand that the optimal duration and frequency of meditation are individual; experiment to discover what dosage and approach work best for you.
Recognize that even a single second can be enough to ‘wake up’ from autopilot mode and become present, interrupting the trance that often governs daily life.
Engage in formal meditation practice to enhance your ability to observe your internal processes, enabling you to apply these insights in real-life situations and conversations.
Consider naming your inner neurotic programs or critical voices (e.g., ’evil twin’) to depersonalize them, which can help you take them less seriously.
Understand that a long-term benefit of consistent meditation is a diminished concern for what others think of you, allowing for greater freedom and authenticity.
Practice both mindfulness and compassion meditation, as they are complementary techniques that historically have been taught together and enhance each other’s benefits.
Engage in compassion meditation by systematically envisioning yourself and others, then mentally repeating phrases such as ‘May you be happy, may you be healthy, may you live with ease, may you be safe and protected from harm.’
To encourage the adoption of compassion, emphasize the scientific evidence demonstrating that compassionate individuals are often more successful, happier, and healthier, appealing to self-interest.
Cultivate an overarching attitude of ‘How can I help?’ when approaching life and others’ problems, as this shifts you into an active, empowering mode rather than being overwhelmed.
When friends or family are suffering, prioritize simply ‘showing up’ and being present, even if it’s uncomfortable, as your presence can be profoundly helpful.
When introducing meditation in a corporate environment, offer it gently as an available resource without making it an expectation, as proselytizing can be counterproductive.
When trying to introduce meditation to a spouse, avoid lecturing or pressuring them, as this approach can be counterproductive and guarantee they won’t adopt the practice.
If a loved one faces obstacles to starting meditation, consider seeking guidance from an experienced teacher who can help reframe the practice and tailor it to their specific life circumstances.
For some individuals, joining a meditation group or creating a sitting group can be an effective way to solidify the habit due to social cohesion and a sense of obligation to others.
Actively seek out and befriend others who practice meditation, as these friendships can normalize the practice, enhance your commitment, and provide positive peer pressure.
Understand that attending a meditation retreat is not a requirement to be a successful meditator, and it’s perfectly fine if you choose not to do one.
If interested in retreats but concerned about cost, inquire about financial aid or work programs at places like the Insight Meditation Society (IMS) or Spirit Rock, as they strive to make retreats accessible.
When facing stigma or teasing about meditation, point to successful and aspirational figures (e.g., athletes, celebrities, executives) who practice it to normalize the activity.
When explaining meditation to others, highlight its scientific benefits such as increased calmness, focus, reduced emotional reactivity, and enhanced compassion, which can lead to greater success and happiness.
Recognize that playing music in a ‘flow state’ is akin to meditation, as it naturally diminishes mental chatter and anchors you fully in the present moment of the song.
For teachers interested in bringing mindfulness to students, explore Mindful Schools, a San Francisco-based nonprofit that trains educators to teach meditation in the classroom.
If you’re not in a leadership position, approach your HR department to discuss and gain support for introducing mindfulness activities in your corporate setting.
For resources on implementing mindfulness in a corporate setting, consider consulting the Institute for Mindful Leadership, which trains leaders to meditate and spread the practice.
For further exploration of meditation and related topics, consider reading Sam Harris’s book ‘Waking Up’ or listening to his ‘Waking Up’ podcast.