Meditation: Momentum To Meditate

So you've decided, or have been told, that meditation is good for you? Or maybe you want to try it out due to its many benefits? Or maybe you have a lot of waiting time in waiting rooms, the board room, etc. Deciding is one thing, actually getting into the habit of meditating is another thing.

Once you get into the groove, or habit, of meditating, it becomes easier and easier to motivate yourself to take the time out every day - or whatever schedule you've set out for yourself.

So how do you get into that habit? Here is a suggestion:
Write these down on paper, calendar, in an agenda/datebook, or on a white board:

• Set a week for beginning - let's say the week of December 1st (beginning of the month dates are always great to start projects)
  
• In that week, meditate 5 minutes the first day, 10 the second and third day, 15 the fourth, fifth, and sixth day, and 20 on the seventh. If you want to skip a day, that's fine, but you don't want to skip more than three, otherwise pick another week to "start"!
• Set a meditation topic for each day or each couple of days, as you don't want to try the mind-clearing Zazen right away. Topic suggestions are:
• An object, preferably with a basic shape (a sphere, box, vase, bottle, etc), a living thing (flowers, animals, trees, etc), or anything you can see yourself being able to focus on without getting distracted (ie. the TV is not something to focus on!!!)
• Colours, perhaps a wall in your house that is painted either a vibrant, interesting, or personalized colour. Colour meditation can be quite interesting, once you get over distractions.
• A thought, a single thought- such as an emotion or concept, but don't think it through, just observe the thought, repeat it inwardly or externally.
• A word
  
• Be creative! Anything that doesn't put in a state of panic, escapism, or any negative emotions. You can even meditate on your hands - try staring at your thumb and contemplating it.. it won't be the same after 30 mins of that..
• Set a special place aside for your meditation, prepare it well before your meditation session or right before it. Make sure it's not near distractions, as a beginner, or someone coming back into meditation, distractions will play a big part in making or breaking your meditation success. So will excuses ;)
• Set a time, each of the days you have set, to meditate - preferably the same time each day, but it doesn't have to be. I suggest that you meditate after working, or after the most stressful part of your day - and/or before. Clear your schedule for this time slot, and let everyone know you're busy during that time.
• Unplug your phone and leave the machine to get your calls.
• After meditation, try to observe your inner changes - your relaxed muscles, light endorphins, and whatever else you happen to find. I find that my pain level can decease after a good meditation session, and that my moods are much more balanced. Patience is another great side-effect of meditation ;)
• Keep at it, PUSH(but don't force) yourself to follow each time slot for that week. Try talking yourself into it, like you'd talk someone else into something they should do. List the reasons, and knock down any rebuttals you have!
  
• Keep a small record of your meditation week, this will help you to remember the changes well enough.
  
• Leave post-its or email reminders, reminding you to meditate.

Even if you can't meditate for 30 mins a day, that's okay! 5-10 minutes a day of meditation still makes a great difference, especially if you're a stressed out person.

Try this method if you've fallen off the meditation groove, or remember it for later when you've learned to meditate. More to come on meditation, and more to come on how to build momentum to meditate.