{"id":103115,"date":"2023-05-25T11:31:52","date_gmt":"2023-05-25T15:31:52","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=103115"},"modified":"2023-05-26T15:33:04","modified_gmt":"2023-05-26T19:33:04","slug":"how-to-get-better-at-meditation","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-get-better-at-meditation\/","title":{"rendered":"How to Get Better at Meditation: 2 Tips & the Science Behind Them"},"content":{"rendered":"\n

Are you disappointed in your meditation<\/a> routine? How might you get better at meditation and enjoy it more?<\/p>\n\n\n\n

If you’re new to meditation, you might feel dispirited at how much time and effort it takes to master it. While it takes time to get a stable routine down, it’ll all be worth it when you start to notice stellar results.<\/p>\n\n\n\n

Here’s how to get better at meditation, with tips from The Mind Illuminated<\/em>.<\/p>\n\n\n\n\n\n\n\n

Tip 1: Schedule Daily Meditation Time<\/h2>\n\n\n\n

According to the authors, the best way to learn how to get better at meditation is to schedule daily meditation time. <\/strong>When you\u2019re new to meditation, aim for 15-minute sessions. After a week or two, increase this duration by five minutes every few days until you\u2019ve exceeded 45 minutes.<\/p>\n\n\n\n

Additionally, the authors recommend scheduling your meditation session at the same time every day<\/strong>\u2014this makes it an automatic habit. By contrast, if you leave the time of your meditation session up to how you\u2019re feeling, you might procrastinate or avoid it altogether. Pick and stick with a time of day when you\u2019re typically alert and calm so that you don\u2019t fall asleep or get distracted by frantic thoughts. Then, once you\u2019ve picked the ideal time to meditate, protect it: Don\u2019t schedule other commitments at that time.<\/strong><\/p>\n\n\n\n

Tip 2: Make Meditation Enjoyable<\/h2>\n\n\n\n

If you find it hard to maintain a daily meditation routine, you may assume you\u2019re undisciplined and need stricter routines. However, the authors insist that <\/strong>strict discipline will associate meditation with negative feelings, which will make you avoid it.<\/p>\n\n\n\n

Instead, see your struggle to maintain a routine as a sign that you need motivation<\/em>. To boost your motivation<\/a>, make meditation more enjoyable so you\u2019ll want<\/em> to meditate daily. <\/strong>One way to do so is to find meditation-related inspiration: Talk to experts, listen to a podcast about meditating, and research the benefits of meditation<\/a>. Another option is to fixate on feelings of pleasure while meditating. For instance, enjoy the feeling of calmness you experience. You\u2019ll start looking forward to meditating so you can re-experience these pleasures.<\/p>\n\n\n\n

The Behavioral Science Behind the Authors\u2019 Tips<\/strong><\/h3>\n\n\n\n

The tips the authors share for maintaining a daily meditation routine correspond to aspects of the Fogg Behavior Model<\/a>, a habit formation<\/a> theory that behavioral scientist BJ Fogg shares in Tiny Habits<\/em><\/a>. <\/em>Fogg\u2019s model sheds light on why the tips from the authors of TMI<\/em> may be effective, and Fogg offers additional insights that may support your meditation routine.<\/p>\n\n\n\n

According to the Fogg Behavioral Model, you only engage in a behavior when three conditions are met:<\/a> 1) You\u2019re motivated<\/em> to do the behavior, 2) you have the ability<\/em> to succeed at the behavior, and 3) you\u2019re prompted<\/em> to succeed. Fogg represents this idea with the formula B = MAP, where B is Behavior, M is Motivation, A is Ability, and P is Prompt. Let\u2019s explore how the authors of TMI<\/em> address each of these letters in Fogg\u2019s model.<\/p>\n\n\n\n

Behavior: <\/strong>Fogg argues that you\u2019re more likely to complete a behavior if it\u2019s specific<\/a>. The more specific a behavior is, the easier it is to design targeted strategies that support it. When the authors of TMI<\/em> recommend meditating for 15 to 45 minutes at the same time every day, they\u2019re proposing a specific<\/em> behavior. Therefore, if you find yourself straying from this specificity with vague goals\u2014such as \u201cmeditate as often as possible\u201d\u2014return to the authors\u2019 specific suggestion for timed, scheduled, daily meditation.<\/p>\n\n\n\n

Motivation: <\/strong>The authors of TMI<\/em> address motivation with their recommendation to deemphasize discipline in favor of seeking out motivating pleasure and inspiration. Fogg adds that it\u2019s normal for motivation to fluctuate<\/a> as you\u2019re building a behavior. Therefore, don\u2019t judge yourself harshly if your motivation wanes\u2014doing so leads to shame<\/a>, which zaps motivation.<\/p>\n\n\n\n

Ability: <\/strong>Fogg offers three strategies for ensuring you\u2019re able to complete a behavior<\/a>; let\u2019s see how the authors of TMI<\/em> address these three strategies.<\/p>\n\n\n\n

  1. Make the behavior itself easier. <\/strong>The authors of TMI<\/em> advocate for this when they suggest working up to 45-minute sessions gradually<\/em> and meditating only when your mind is alert and calm.<\/li>
  2. Design your environment so the behavior is easier. <\/strong>The authors of TMI<\/em> insist that you stick with and protect your chosen meditation time. This is a suggestion to design your environment<\/em>\u2014specifically, the structure of your day.<\/li>
  3. Improve your abilities. <\/strong>We\u2019ll cover the authors of TMI<\/em>\u2019s recommendation on how to improve your meditation skills next. You might also improve your abilities by joining a meditation community and meeting with a dharma teacher<\/em><\/a> (a trained meditation teacher) who provides feedback and coaching.<\/li>
  4. Prompt: <\/strong>The authors of TMI<\/em> address this last condition by recommending that you always meditate at the same time every day\u2014the time is the prompt that reminds you to meditate. If this isn\u2019t enough of a prompt for you, consider Fogg\u2019s suggestion to design a \u201ccontext prompt\u201d<\/a>: something in your environment that reminds you to engage in a behavior. For example, set a daily, recurring alarm that alerts you when it\u2019s time to meditate.<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

    Are you disappointed in your meditation routine? How might you get better at meditation and enjoy it more? If you’re new to meditation, you might feel dispirited at how much time and effort it takes to master it. While it takes time to get a stable routine down, it’ll all be worth it when you start to notice stellar results. Here’s how to get better at meditation, with tips from The Mind Illuminated.<\/p>\n","protected":false},"author":14,"featured_media":33611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43,6],"tags":[1033],"class_list":["post-103115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","category-spiritual","tag-the-mind-illuminated","","tg-column-two"],"yoast_head":"\nHow to Get Better at Meditation: 2 Tips & the Science Behind Them - Shortform Books<\/title>\n<meta name=\"description\" content=\"It's normal to feel bored when you're new to meditation. 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