How to Start a Meditation Practice

This post offers easy ways to fit meditation into your daily routine, including practical tips for creating a peaceful space at home that invites mindfulness.

My Experience with Meditation

I first started meditation while in Naturopathic college when somebody started a 30-minute mindfulness based group meditation group one day per week at the school. I noticed that the tension that had accumulated over that long day of class dissipated in that short time of using the focus point of the feeling of the breath on my nose. I really enjoy group meditation and feel like the collective energy of the group helps support the individuals there. Meetup can be a great place to find a group meditation that fits your lifestyle and you can find many guided videos online as well. My favourite 30 minute body scan can be a great way to re-connect to the body after a long day of work. Below are some tips on setting up a meditation space at home, 10 minutes can be a good amount of time to start with.

How to Start Your Morning Meditation

Starting your day with meditation doesn’t have to be complicated. Here are some simple steps:

• Choose a consistent time: Right after waking up or before breakfast works well for many.

• Find a quiet spot: Even a small corner of a room can work.

• Set a timer for 10 minutes: This removes the worry of watching the clock.

• Focus on your breath: Breathe slowly and deeply, noticing the sensation of air entering and leaving your body.

• Use a gentle reminder: A soft chime or a favourite calming sound can signal the start and end of your session.

  
  

This short practice helps clear your mind and prepares you for the day ahead.

Creating a Designated Meditation Space

Having a special place for meditation encourages regular practice. This space should feel inviting and peaceful. Here’s how to set it up:

• Pick a quiet corner: Away from distractions like TV or busy areas.

• Add comfortable seating: Cushions, a small chair, or a yoga mat.

• Include calming elements: A plant, a candle, or a small water fountain can enhance the atmosphere.

• Engage the sense of smell: Consider using essential oils in a diffuser or on the wrists to signal to the brain that its time to relax. Another option is using incense like sage smudge to help clear the energy before starting.

• Personalize it: Add something meaningful, like a favourite stone or a photo that brings a feeling of peace.

  
  

This space becomes a visual cue for your meditation habit, making it easier to sit down and focus.

Evening Meditation to Unwind

Ending your day with meditation helps release stress and prepare your mind for restful sleep. Here’s how to make the most of your evening practice:

• Set a regular time: Before bedtime works well.

• Dim the lights: Soft lighting signals your body to make melatonin and helps relax and get ready for sleep.

• Focus on body relaxation: Scan your body from head to toe, noticing and releasing tension.

  
  

If you're feeling really stressed and having a hard time focusing a guided body scan meditation can be a great place to start. This lay down 30 minute meditation is one of my favourites and can be great for helping to calm the mind before bed.

Tips to Stay Consistent

Building a meditation habit takes patience. Here are some tips to keep going:

• Start small: Ten minutes is enough to begin.

• Be gentle on yourself: Its common for the mind to wander. Gently bring yourself back to your breath

• Be flexible: If you miss a session, don’t get discouraged.

• Use reminders: Phone alarms or sticky notes can help.

• Celebrate small wins: Notice how you feel after each session.

  
  

Consistency matters more than length. Over time, your meditation practice will become a natural part of your day.

Written by Dr. Serena Markham, Naturopathic Doctor at Harbour Integrated Health