•  
A+ A A-

How to Establish a Daily Practice Of Almost Anything, in Six Steps

cushman featured 1

Whether it’s meditation, yoga, or your favorite creative activity, you’ll get so much more from doing it every day. Follow these six steps, says Anne Cushman, to enjoy all the benefits of daily practice.

Going to a retreat or program is a wonderful way to deepen our meditation practice. But how do we stay connected with these waking-up practices when we go home to the myriad projects, emails, responsibilities, and distractions waiting for us?

This is a question that applies not just to meditation, yoga, and other spiritual practices, but to any creative art we want to commit to, such as painting, writing, or playing an instrument. Paradoxically, the practices we know are most vital to our wellbeing are the very things that are usually pushed aside by daily tasks that feel more urgent.

You may start each day intending to spend half an hour on your zafu, practice walking meditation in the park, or write three haikus capturing the essence of your insights. But you’re out of yogurt and broccoli, there are 237 unread emails in your inbox, your taxes were due last week, and your child has knocked out a tooth skateboarding or needs you to buy Japanese print fabric for a history project. So you put off meditating or working on your memoir for one more day. And then one more. And then one more.

Lately I’ve been offering students a six-step plan that I’ve found effective for establishing and maintaining a home practice of almost anything—even in the middle of a crazily busy life. I’ve used these principles to maintain a yoga and meditation practice for almost 30 years—and also to pursue various long-term artistic projects, such as writing a novel.

Here are six steps you can follow to establish a daily practice of almost anything:

1. Set Your Intention

Get very clear about what you want to commit to—and even more important, why.

Why is it important to you that you sustain a meditation practice—or do tai chi, or paint wildflowers? What part of you does it nourish? Write down your reasons. The more specific you are, the more likely you will be to do it. It’s not just “I want to meditate more.” It’s “I commit to meditating for ten minutes before I wake up the kids for school because it keeps me calm, grounded, and more present for my family.” To make your intention even stronger, share it with someone close to you. However, be careful about talking about it too widely—that can dissipate the energy.

2. Establish a Cue

This is what reminds you to start your practice. The most simple and reliable cue is a specific time. For instance, you decide you will meditate every evening from 9 to 9:30 p.m.

It can also be a floating cue: you will do half an hour of yoga right after you finish work, whenever that happens to be. Or you will take ten mindful breaths whenever you are about to launch your email program. To ensure that your good intentions don’t get overrun by other plans, carve out the time in advance. Write it into your calendar and don’t schedule anything else during that period. Be sure to build in time for any preparations or cleanup that are necessary.

cushman featured 2

Remember, start modestly. Meditating for ten minutes every day for a year is more beneficial than meditating an hour a day for three days, then burning out. Again, it can help to let the people close to you know what you are doing, especially if you live together. That way they can support you in your commitment.

3. Round Up Your Supplies

Make sure you have everything you need for your practice in a place where you can find it easily. That way you don’t have to waste your precious time hunting them down. Maintain a meditation nook with an inviting cushion, a small altar, and a supply of incense and matches. If you want to write down your dreams every morning, place a notebook and pen on your bedside table.

cushman featured 3

4. Do Your Practice

So you don’t spend your dedicated practice time spacing out or trying to figure out where to get started, it helps to have a plan in place, especially at first. Know what meditation method you intend to practice—for example, breath meditation or loving-kindness practice—and stick with one method for at least a week before switching. (If you’re planning on using a guided meditation, download or bookmark the instructions in advance, so you don’t eat up your meditation time surfing the web.)

If you’re doing yoga, outline a standard routine you can fall back on, knowing that if you get inspired, you can always change it once you get going. If you’re doing writing practice, put some prompts in your journal to get you started.

5. Reward Yourself

Yes, theoretically the practice is its own reward. But especially when you’re establishing a new pattern, it helps to have an external reward as well. After your dawn meditation, make yourself a cup of green tea and sip it slowly while watching the sun come up. After your evening yoga, watch a silly movie with your kids. After you draw in your art journal, put a gold star sticker on your calendar. Our brains love this kind of positive reinforcement.

6. Track your progress

Keeping a record of what you have and haven’t done increases your sense of accountability. Make this part fun! You can go the old-fashioned route by checking off boxes on a calendar. Or you can use one of the many new habit-tracking apps that are available.

cushman featured 4

Remember, this is about celebrating your accomplishments, not beating yourself up when you miss a day. Through daily small changes of routine, your whole life can shift over time to a new trajectory. Just remember to enjoy the journey.

Illustrations by Tomi Um.

Anne Cushman is the author of the novel Enlightenment for Idiots and the mindful yoga guide Moving Into Meditation. For information about classes and retreats and to download some of her guided video practices, go to www.annecushman.com.
Source Here

Pin It

Liked this article? Dive deeper into personal growth and wellness! Check out CrystalWind.ca for spiritual wisdom or explore AromaWorx.ca for natural well-being tips. Spread the positivity—share this with friends on their happiness journey!

Let’s Chat! Drop Your Thoughts Below! Scroll down to comment

Keep CrystalWind.ca free—your gift matters now!
Help us spread light today. Thank you, supporters!

Follow this blog

Thank You for Visiting CrystalWind!

We’re honored to be part of your journey.

Share your thoughts at .

Let’s grow together!

The Crystal Wind Oracle App
Shatter Illusions – Gain Clarity Now!
Instant Access On:
Apple | Android | Amazon
New! 53-Card Deck for Deeper Wisdom

Imagine a world of inspiration and healing, free for all—made possible by YOU!
Donate Now—Ignite the Magic at CrystalWind.ca!

Support CrystalWind.ca Today!

Unlock Your Light: Join Lightworkers Worldwide on CrystalWind.ca!

Call For Writers

Call For Writers!

Articles: Buddhism

Follow Us!

Featured This Month

Page:

Lammas

Lammas

Lammas Ritual Celebrated August 1st. Lammas is also known as Lughnasadh, La... Read more

Moonstone

Moonstone

Moonstone is one of the best stones for bringing emotional calm and stability,... Read more

Abalone Shell

Abalone Shell

Echos Of The Ancestors Abalone strengthens the structure of the body and th... Read more

Lugh - Celtic God Of The Sun

Lugh - Celtic God Of The Sun

The god Lugh was worshiped in Ireland as a deity of the sun. This connection... Read more

Wild Rose

Wild Rose

Wild Rose Fills your life with soft romance. Gender: Feminine Planet: Venus... Read more

Lammas by The Hedgewitch

Lammas by The Hedgewitch

Although in the heat of a Mid-western summer it might be difficult to discer... Read more

Calcite

Calcite

The Cleansing Stone Calcite is a powerful amplifier and cleanser of energy.... Read more

Egyptian Zodiac/Astrology

Egyptian Zodiac/Astrology

Egyptian astrology was one of the earliest forms of astrology. The Egyptians w... Read more

Sun in Cancer

Sun in Cancer

Cancer Sun Sign Characteristics Overview The name "Cancer" comes from Latin, ... Read more

Birth Totem - Woodpecker

Birth Totem - Woodpecker

Birth Totem Woodpecker Birth dates: June 21 - July 21 Read more

Strong Sun Moon

Strong Sun Moon

Flicker – Carnelian Agate – Wild Rose – Pink June 21 – July 22 Read more

Chalcedony

Chalcedony

The Stone Of Orators Chalcedony was very popular as a decorative stone in ant... Read more

Cancer Mythology

Cancer Mythology

The Mythology of Cancer: A Celestial Tale of Loyalty and Sacrifice Among th... Read more

The Oak Tree - June 10th - July 7th

The Oak Tree - June 10th - July 7th

Summer Solstice ( Alban Hefin ) Read more

Cancer

Cancer

CANCER Jun 21 - Jul 22 Read more

X

Right Click

No right click