5 Tips and Tools for a Successful Meditation Practice

1. Practice at the same time each day. We are creatures of habit! What we do repeatedly becomes automatic. Choose a time to meditate, and stick with it! Within a week or two, you will notice that it is a part of your routine. Many people like to practice first thing in the morning, while others find it helpful to end the day with meditation. It does not really matter when you practice. The important thing is to choose a time that works well for YOU. And did we mention, stick with it?

2. Create a dedicated practice space. Another way to set yourself up for success is to go to the same place every day to meditate. Just like choosing a dedicated time to practice, going to the same place in your home every day appeals to the mind's desire for repetition.

3. Use props. It is a myth that you have to be able to sit in lotus pose and endure pain silently in order to meditate successfully. Set yourself up for success by using props: a yoga block, meditation cushions (I am OBSESSED with Chattra's beautiful, functional cushions!) Or, sit in a chair! Unless you are practicing Yoga Nidra, I do not recommend lying down as it becomes very easy to fall asleep.

4. Set a timer. There are many wonderful meditation apps available that allow you to customize sounds for your timer. Or, simply use your watch or phone. Your mind's job is to wander... and wonder. Setting the timer keeps you from ruminating over how long you have been sitting.

5. Start small and increase over time. This was the most important bit of advice that led to a fruitful meditation practice for me! When you are brand new to meditation, set your timer for 5 minutes. Sit for 5 minutes each day for an entire week. After one week, add 5 minutes. Sit for 10 minutes each day for week two. If you have the time, keep adding 5 minutes each week. I find that the magic time for me is around 20 minutes. But there have been many times in my life where I could only commit 5 or 10 minutes a day... and the impact on my calm and clarity was still remarkable.