How To Make Meditation Your Daily Ritual

Meditation can be an intimidating practice for many of us – especially when we’re just starting out. Even if you have the best intentions, it can be tough to stick to a daily ritual.

Here’s a quick guide to remind you why it’s a worthy effort to meditate every day, plus some simple techniques (easy as just adding essential oils to your practice!) to get started on a path to daily mediation.

Infographic created in partnership with Yoga Journal Magazine.

Meditate Every Day

Why & How to Craft Your Daily Ritual

light yellow infographic with colored circles in muted pink purple and green tones around an outline illustration of female-presenting light-skin person in a lotus position

BENEFITS OF MEDITATION

Mental
  • Promotes Healthy Cognitive Aging
  • Sleep Benefits
  • Enhances Concentration

Meditation allows you to relax which causes blood vessels to open up and influences blood pressure.

Physical
  • Maintains Healthy Blood pressure
  • Promotes Normal Cholesterol Levels
  • Assists in Pain Management

Meditators fall asleep sooner and stay asleep longer with less daytime fatigue than those that don't.

Emotional
  • Emotional Health
  • Relief from Stress
  • Kindness

Meditation promotes healthy stress responses by influencing the production of stress hormones such as cortisol and adrenaline.

18 million

of adult Americans meditate regularly.

CAN DO IT ANYWHERE

  • Home
  • Office
  • Airplane
  • Commuting

"Every conscious breath you take is a form of meditation."

Darnell McDonald (Chicago Cubs)

ESTABLISH DAILY RITUAL MEDITATION

SETUP

Establishing the same setup allows your body to recognize the cues for your meditation.

simple line illustration of a clock

1. Schedule for the same time every day.

simple line illustration of a cell phone

2 Turn off cell phone.

simple line illustration of a diffuser salmon in color with mist coming out of top

3 Consider an essential oil diffuser or roll-on

This allows your body to recognize a familiar and pleasurable scent associated with meditation to more quickly find focus.

simple line illustration of a light eggplant color chair cushion

4 Find favorite meditation cushion/ bolster, or a chair with feet on the floor

Sit up straight. Your hips should be higher than your knees. This allows your pelvis to tip forward and a straight spine, allowing you to sit comfortably longer.

simple line illustration of a female-presenting light-skin person's face with eyes closed and a teal towel wrapped on her head

5 Mindset

Write down distractions prior so they don't occupy your mind. Set intention.

Examples

  • Stay Grounded
  • Letting Go
  • Love Unconditionally

METTA MEDITATION PRACTICE

Loving kindness meditation (metta) challenges us to send love and compassion to those around us, including ourselves.

Step 1

Begin with creating love and kindness for yourself. Chant aloud or internally.

May I feel protected and safe

May I feel content and pleased

May my physical body provide me strength

May my life unfold smoothly with ease

Step 2

Repeat again. This time, stop after each phrase and take a deep breath in and out. Close your eyes as you take the breath and feel how that wish feels in your body.

Step 3

Repeat Steps one and two, but send your wishes to others. Maybe a loved one or someone you are struggling with.

bottom of infographic in beige background with NOW Solutions logo at middle bottom of page and photograph on the right side of a NOW brand diffuser and NOW brand Clear the Air and Nature's Shield essential oils

NOW has been offering quality essential oils fornearly thirty years, with an extensive selection of 100% pure, certified organic and blended oils, all Non-GMO Project Verified and tested for purity and potency.

Sources:

  • yogajournal.com/meditation/cultivating-a-metta-mind
  • huffngtonpost.com/2014/o-n-5B42870.html