You will experience more benefits from your meditation practice if you can develop regular meditation routines.

You make the decision about how long and when to meditate. Acem suggests two 30-minute or one 45-minute session each day.

1. Clarification

Make sure you are clear on the goals you have for your meditation practice. Is it to get comfortable with a relaxation method you might use occasionally? Is it so you can handle stress better and sleep better? Or to improve your connection to yourself or to encourage more significant changes in your life?

2. Signal, routine, reward

The three elements of a habit are signal, routine, and reward.

The signal alerts your brain that the habit might begin right now. As a result, it can be beneficial to set up your meditation so that it becomes a part of a regular schedule, such as *waking up, meditating, eating breakfast,* *coming home, meditating, and eating dinner.

The routine is the behavior we wish to almost unconsciously practice. Then you can just do it without exerting any effort.

After completing the required task, you receive the reward.

• The freedom of this time was enjoyable.
• Good to unwind.
• Helpful to deal with the stress of the day”
• I’m a little bit calmer
• Was restless during meditation, however, I noticed that later, my viewpoint shifted a little.

3. How to handle challenges during meditation

Try to anticipate common challenges in advance and consider how you might handle them. If you are organized, finding a solution is simpler. For instance, before beginning your meditation, switch off your phone. Alternate other activities with your half-hour of meditation (meetings, social commitments, telephone calls, etc).

4. Create a peaceful environment for your meditation.

It’s helpful to establish a certain location for your meditation. Choose a comfortable chair that you may call “My meditation chair”—one that has a supportive cushion for your lower back and is somewhat silent. So you know where to meditate: in a conducive environment. You could also sit in bed, particularly with sufficient back support.

5. Make sure you can see your own practice.

• Make use of a vintage calendar and mark each meditation with a red cross.
• For your meditation practice to be seen, use an app. Coach me, Habit bull, and Insight timer are among the apps that are accessible.
• The majority of people who stop practicing meditation do so unintentionally. They afterward claim, “It just happened.” Or, “I didn’t prioritize it enough.”
• It’s frequently not a conscious choice to stop meditating. My routines were simply broken by it. The choice is made obvious to you when you use a diary or calendar.