The missing piece to consistency in your meditation practice

I would like to start off this article with a confession. I have been inconsistent in my meditation practice over the 10-15 years that I've been meditating. I have gone through periods where I have had a very consistent daily practice for years and then stopped for months or every a year or more.

I know that I'm not alone. In the last year, I went on retreat with Tuere Sala who is meditation teacher based in Seattle. She shared that she also went several years without meditating at home. To hear this from one of my teachers was life-changing. I want to do for you what she did for me...

Normalize inconsistency in our practice.
The most important thing is that you start again.

There are a few things that I have put in place in my life that help me to be more consistent in the big picture and I thought I would share them with you.

Know your "why"

Why are you meditating? What benefit does it have for you? Often, when we stop meditating or any habit, it's because we have lost track of why we are doing it. Be clear about how meditation fits into your vision of your life and tie the habit of meditating to the biggest goal or purpose you have in your life.

Seek support

In my experience, a long-term meditation practice is challenging without support from a community and a good teacher (or two or three). Without guidance and structure from a seasoned teacher to point us in the right direction, our practice can become aimless or lost. This would also include attending retreats and workshops. A community of practitioners will also help buoy you as you continue your journey.

Notice small and subtle shifts

Sometimes it can be difficult to feel that our practice is making a difference. Notice when, for example, you don't react to something the way you used to. Ask your friends, family and co-workers if they notice a difference over time. If you wear a health tracker, notice your bio-metrics over time or on days that you meditate (or don't). Meditation should lower your heart rate and increase your Heart Rate Variability.

Build your practice into your daily rhythm.

Build your life around your practice instead of the other way around. For most people, the best time to meditate is first thing in the morning before their day gets underway. If you join this trend, you might need to get up a little earlier which might require going to bed earlier. Or, if you have the luxury, delay any appointments or commitments until later in the morning. Make it as essential as brushing your teeth.

Know the Five Hindrances

These five qualities are natural obstacles that arise for anyone who undertakes a meditation practice. In fact, you may even notice that they arise in any dramatic storyline! Although there are different translations from the Pali, the ones I rely on are:

Aversion
Craving
Doubt
Lethargy
Restlessness

These teachings come from the Buddhist tradition. If you consider what has thrown you off your path in the past, you might find one of these five was the culprit. There is no getting rid of these. We must simply learn to work with them wisely when they arise.

If you want to start or maintain a consistent meditation practice and are struggling, try following the guidelines above. I also recommend a few resources, courses, practitioners, and groups (see below). I am also always happy to schedule a weekly, monthly or seasonal check in (donation-based) to help keep you on track, provide structure, and problem-solve obstacles.

Reach out. I would love to support your practice.

contact me

Recommended Resources:

https://www.joannadunn.com/four-week-meditation-series-level-1

https://www.joannadunn.com/four-week-meditation-series-level-2

Locally in Central Washington: Meditate Wenatchee, Kari Lyons-Price

https://www.meditatewenatchee.com/

Online: Yoga and Meditation Course with Kelli Riddle

Online and in person:

Seattle Insight: https://seattleinsight.org/

Mountain Om Sangha (Leavenworth-based) (contact me for information)

In-person meditation retreats