16 tips for beginning a consistent meditation practice

A major goal in meditation is finding mindfulness, or a state where you're completely focused on the present moment, regardless of what emotions or thoughts are coming your way. Do some research on what it means to be mindful — this guide is especially helpful — to understand the "why" behind your practice. 

If your goal is to meditate each day for, say, 20 minutes, you're going to have to work up to a meditation of that length. In the beginning of your practice, it can be challenging to focus on your breath and meditate for just a minute or two. Don't let that be discouraging. Instead, start small and work your way up to longer meditations for sustainable success. 

A great way to enter the world of meditation is via the practice of body scanning, or a purposeful way to pay more attention to your body. Sit down in a comfortable place, close your eyes, and work your way down the body using this guided meditation for an introduction to meditation that feels totally relaxing. 

If you want to make meditation a priority, you're going to have to make time to do it. Set aside a set block of time, maybe 15 minutes first thing in the morning or a quick 10-minute break in the afternoon, and stick to your schedule. 

Beginning a meditation practice on your own can feel scary, because it's hard to know how to structure a meditation if you've never done one. That's where guided meditations come in. Created by psychologists and other experts, guided meditations can help you learn how to meditate in an approachable way. Find them on Spotify or mobile apps like Calm. 

In the beginning, the most frustrating part of meditation is when your attention wanders away from where you're trying to focus. But that's inevitable — thoughts and emotions are going to surface, and learning how to address them in the moment without losing focus is something that takes practice. 

If you have space, creating a designated meditation space can be incredibly helpful in creating a consistent practice. Even if it's just a cozy corner with lots of pillows, consider making a spot to meditate each day. 

If you're anxious or loaded with energy when it comes time to meditate, you may find that you're fidgeting and moving around a lot during your meditation. Consider focusing on stillness as a part of your practice so that you can make sure that you're staying totally focused on the moment. 

Many meditations encourage you to focus on your breath — it's an easy way to center yourself in your body, making it an effective meditation tool. Consider learning about "box breathing," a technique that can help you relax while reducing anxiety and tension. 

If you're trying to meditate in a hectic space, you may find it hard to focus. But setting a calm, peaceful vibe will make the relaxation come much easier. Consider dimming the lights, lighting a few candles, and putting on quiet, relaxing music to create the right ambiance. 

Once the hustle and bustle of the day begins, it can be hard to make time to meditate. If you're struggling to find space in your schedule, set your alarm just a little bit earlier and meditate in the morning. You'll be able to start your day with a clearer headspace and may find that you are able to keep a more consistent practice by getting it done first thing. 

When you're beginning a meditation practice, there will absolutely be moments that feel a little weird. You might be bored, or distracted, or just really not feeling it. And that's okay. Part of meditation is learning to be present even when you're not at 100%. 

If you enjoy doing yoga, meditation is a perfect addition to the body work that you're already doing. Just take a few moments when you're done with your last sequence to sit, breathe, and focus on the present. 

If you find nature relaxing, consider taking your meditation session outdoors when the weather is nice. Find a quiet place in your favorite park or even in your backyard, and enjoy a guided meditation while sitting in the sun. 

Sometimes, meditation can be frustrating, and it's easy to be hard on yourself on those days when you just can't seem to focus. Even if you don't feel like you're doing it "right," you're still setting aside time to prioritize your mental health, and that's always a win. 

When you begin meditating, set a goal, and stick to it. Keeping those goals in mind — whether it's a goal to meditate daily for a month or just a week — will help you stay engaged when you're feeling discouraged.