[vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″ el_class=”head-post”][vc_column_text]<\/p>\n
By Tergar Meditation Community Team \u2022 6 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t
SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”Start Meditating Now” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]We\u2019ve all been there: The jeans don\u2019t zip up as easily as they used to, or you look at your bank balance and get a shock, and you promise yourself to start cultivating better habits, starting today. \u201cFrom now on, I\u2019ll bike to work! I\u2019ll carry a thermos from home, instead of always stopping at a cafe!\u201d And at first, you love the wind in your hair as you speed down the street on your bicycle, or the virtuous feeling you get from passing by the cafe without going in. But somehow, two weeks later, you\u2019re back in your car \u2026with an extra-large takeout coffee in the cupholder.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”92883″ img_size=”full” alignment=”center” css=”.vc_custom_1625869490918{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”92884″ img_size=”full” alignment=”center” css=”.vc_custom_1625869511323{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n From getting out of debt to going the gym to learning a new language, when it comes to improving our daily life, we all start with good intentions; the trouble is, we usually can\u2019t keep it up. That\u2019s because everything new is exciting at first, but unless it becomes ingrained behavior, we gradually lose interest once the novelty wears off. This is especially true if our goal involves personal betterment, and it certainly applies to making meditation a habit.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1631026709684{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n If it\u2019s not already your habit to meditate, it\u2019s easy to start out feeling excited to sit regularly \u2014 and it\u2019s just as easy to get distracted. Perhaps you want to try meditation to cope with anxiety<\/a> or stress. You might start meditating on a Sunday and do it every day until Thursday. On Friday, something happens and you forget\u2026then on Saturday you have a date\u2026Sunday is too crowded\u2026before you realize what\u2019s happening, you\u2019ve skipped a week. Then, stress rears its head again, and you\u2019re back on the cushion for three days in a row. But as the stress begins to ease up, you start forgetting again. How can we get out of this pattern? By building the meditation habit up in increments.<\/p>\n In the beginning, when you learn to meditate<\/a>, it\u2019s crucial to do much less than you think you can. So, if your goal is to meditate for 30 minutes a day, make yourself start with 15. Once the timer goes off, that\u2019s it, no more! If your objective is to sit for an hour, start with a half hour, even if you\u2019re capable of sitting for longer. And even if your dream is to make it a life-long practice, don\u2019t think of it that way. Tell yourself, \u201cI\u2019m going to do this for just one month.\u201d When it comes to formal seated meditation, take that approach every day for a month or so.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]\u201cThe opportunity to experience yourself differently is always available.\u201d[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1625868036906{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n People often say, \u201cI wish I could meditate, but my schedule simply doesn\u2019t allow for it. Work, meetings, studying, deadlines, emails to answer\u2026my hours are packed, and when it\u2019s all done, I can\u2019t think about anything but relaxing on the couch with a couple of episodes of my favorite show!\u201d But did you know you can meditate informally throughout the day? In fact, it\u2019s an indispensable step towards building the meditation habit. And because the essence of meditation is awareness, there\u2019s nothing about it that can clash with even the busiest schedule. It can be done anywhere, anytime, under literally any circumstances. It turns even the most mundane tasks into wonderful support for your practice. When big waves of strong feelings are crashing over your head, it\u2019s very hard to experience mindfulness in the middle of it all. This is especially true when navigating stressful emotional situations, such as relationship problems. But if you practice the \u201cshort times, many times,\u201d you will find that you are able to remain in a state of awareness even when you feel like you\u2019re swimming in a stormy emotional sea. At times like that, it all pays off \u2014 those many brief sessions on the cushion, and those many moments of bringing awareness to little things like eating your breakfast cereal, or checking your phone. You will have built a meditation habit you can count on.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8 vc_hidden-xs”][vc_column_text css=”.vc_custom_1626090085309{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n [\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-mailing”][vc_column lms_has_clearfix=”0″ offset=”vc_hidden-xs”][vc_column_text]\n\t\t \n\t\t\t\t\t\t\tIf you enjoyed reading our articles, please join our mailing list\n\t\t\t\t\t\t\tand we'll send you our news and latest pieces.\n\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t [\/vc_column_text][vc_video link=”https:\/\/player.vimeo.com\/video\/378605055″ el_width=”80″ align=”center” css=”.vc_custom_1625868229657{padding-top: 40px !important;padding-bottom: 20px !important;}”][vc_row_inner css=”.vc_custom_1618452751051{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/6″ offset=”vc_col-lg-1″][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text el_class=”subtittle-open-post”]<\/p>\nBreaking Old Habits, Making New Ones<\/h3>\n
Building a Habit, Minute By Minute<\/h3>\n
I Don\u2019t Have Time to Meditate!<\/h3>\n
\nFor instance, while taking a shower, you can bring your awareness to the sensation of water on your skin. Walking the dog? Direct your awareness to your footsteps, the temperature of the air on your face, the tautness in the leash as your dog eagerly heads for the park. Needless to say, eating provides myriad physical sensations you can bring awareness to. You can even meditate in the middle of a meeting. Will you get distracted? Certainly, and it\u2019s no problem! Just gently bring your awareness back. This is what is meant by the phrase \u201cshort times, many times.\u201d You could even bring this type of mindfulness practice to watching your favorite show\u2014who knows, maybe you\u2019ll find yourself making that a meditation habit in itself! Usually we take such activities for granted, without seeing them as meaningful. But actually, every moment is a precious opportunity for awareness.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1625868090278{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\nStaying Calm in the Storm<\/h3>\n
How to Build the Habit<\/h3>\n
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How to Develop a Meditation Habit<\/h3>\n