This post is part two of a series.
In our previous post, “3 Steps to Develop and Deepen Your Meditation Practice,” we explored how to clarify your meditation goals, establish a routine, and create a supportive environment. These foundational steps provide a great starting point, but as your practice grows, there are additional strategies that can help you deepen your experience and stay motivated over time.
This blog will expand on those initial steps by exploring four essential ways to take your meditation practice further: Get Informal, Get Serious and Savvy, Get Community, and Get Extended. Each of these approaches offers practical tools and guidance to make meditation a more integrated, meaningful, and transformative part of your life.
Get Informal: Integrate Meditation Into Your Daily Life
Meditation isn’t just about sitting in stillness for 15 to 20 minutes each day. While formal practice is essential, much of meditation’s transformative potential comes from how you bring mindfulness into your daily activities. This is where informal meditation practices come in.
Be Specific: Identify When and How You Will Practice
Clarify when, where, and how you’ll integrate informal mindfulness throughout your day. The more intentional you are, the easier it becomes to follow through.
- Mindful Breathing: Use moments of transition—like before a meeting, answering an email, or entering a room—as cues to take five slow, mindful breaths.
- Mindful Walking: Turn short walks, like heading to your car or grabbing a coffee, into opportunities for mindfulness. Focus on the sensation of your feet touching the ground.
- Mindful Eating: Choose one meal or snack to eat without distractions. Pay attention to the flavors, textures, and the act of chewing.
Be Practical: Use Built-In Opportunities
Rather than adding new “to-dos” to your day, integrate mindfulness into activities you’re already doing.
- Routine Tasks: Washing dishes, showering, or brushing your teeth can all become mindful practices. Focus on sensations, movements, and sounds.
- Mindful Waiting: Waiting in line, sitting in traffic, or waiting for a microwave timer can all become opportunities for mindfulness.
- Mindful Listening: Practice active listening in conversations by giving your full attention to the speaker and noticing when your mind starts to wander.
Be Flexible: Adapt to Your Needs
Life can be unpredictable, so allow yourself the freedom to adjust your informal practice.
- Break It Up: If you don’t have time for a formal meditation session, try short, two- to three-minute practices scattered throughout your day.
- Blend Activities: Combine mindfulness with activities you already enjoy, such as mindful music listening, cooking, or exercising.
- Get Creative: Explore other forms of mindfulness, like gratitude journaling, body scans, or visualization exercises.
By weaving meditation into the fabric of your day, you transform ordinary moments into opportunities for calm, clarity, and connection. This is how meditation becomes a way of being, not just something you “do.”
Get Serious and Savvy: Deepen Your Commitment
As your meditation practice matures, it’s natural to want to explore more deeply. This means approaching your practice with curiosity, consistency, and a reflective mindset.
Experiment: Your Mind Is the Lab, Meditation the Experiment
Treat your practice like a scientific experiment—be curious and open-minded.
- Try Different Styles: Explore meditation techniques like breathwork, loving-kindness, or body scans to see what resonates most.
- Adjust Variables: Experiment with the time of day, posture, duration, or environment to discover what works best for you.
- Track Your Insights: Keep a journal to note your experiences after each session. Over time, you’ll notice patterns, insights, and growth.
- Keep Working With Technique: Mastery in meditation requires consistency and persistence. Stick with techniques long enough to experience their benefits.
- Deepen Familiar Methods: Avoid constantly switching styles; commit to exploring one technique thoroughly. Even a simple breath-focused practice can be transformative with consistency.
- Refine as Needed: If a technique feels challenging, adapt it. Shorten the duration, shift your focus, or combine it with movement.
- Balance Effort and Ease: Meditation isn’t about forcing results. Stay diligent, but approach your practice with patience and compassion.
Reflect and Evaluate Your Progress
Regular reflection helps you identify progress, challenges, and areas for growth.
- Keep a meditation journal to document observations and insights.
- Ask reflective questions, like: How does meditation make me feel? How is it impacting my daily life?
- Adjust your practice based on your goals and reflections.
By deepening your commitment and maintaining a curious mindset, meditation transforms from a casual habit into a tool for profound self-awareness and growth.
Get Community: Connect With Others
Meditation can feel like a solitary practice, but joining a community can provide structure, support, and inspiration. Practicing with others fosters connection and accountability while exposing you to new perspectives.
Structure and Accountability
- A regular group or class creates a schedule that helps you stay consistent.
- Knowing others are expecting you to show up adds an extra layer of accountability.
Support and Connection
- Practicing alongside others reminds you that you’re not alone in your challenges. Sharing experiences normalizes frustrations and builds relationships with like-minded individuals.
- Group meditation creates a collective energy that can deepen your focus and sense of connection.
Learn From Others
- Engaging with a group allows you to learn from peers and instructors. You’ll gain insights into different techniques and approaches you may not have explored alone.
Finding Community
- Local Groups: Look for meditation centers, yoga studios, or mindfulness workshops in your area.
- Online Programs: Join live virtual sessions or discussion groups through platforms like Zoom.
- Meditation Apps: Apps like Insight Timer, Calm, or Headspace offer guided meditations, group challenges, and forums to connect with others.
Community can transform meditation from an isolated experience into a shared journey of growth and connection.
Get Extended: Dedicate Time for Longer Practice
While daily practice is essential, longer meditation sessions allow for deeper immersion and insight. Extended practice creates the space to move beyond surface-level thoughts and uncover more profound layers of awareness.
Attend a Retreat
Meditation retreats—whether in-person or online—offer immersive environments that encourage focus and rest.
- Step Away From Distractions: A retreat removes the interruptions of daily life, allowing you to dedicate yourself fully to meditation.
- Learn From Teachers: Skilled instructors can provide guidance, support, and tools to refine your practice.
- Recharge and Reset: Retreats offer a chance to reconnect with yourself and return to daily life feeling refreshed and centered.
Create Personal Retreats
If attending a formal retreat isn’t possible, you can create your own extended practice time at home.
- Schedule a morning, afternoon, or full day for meditation.
- Structure the time with a mix of sitting meditation, mindful walking, reflection, or journaling.
- Set up a peaceful space at home, free of distractions, and treat the time as sacred.
Why Extended Practice Matters
Longer meditation sessions offer opportunities to:
- Move beyond surface-level thoughts.
- Cultivate deeper calm and focus.
- Strengthen your ability to sit with discomfort and develop resilience.
- Recharge and reconnect with your meditation goals.
By incorporating informal practices, deepening your commitment, engaging with a community, and dedicating time for extended practice, you can take your meditation journey to new levels. These strategies help you build a sustainable and transformative practice that fosters calm, clarity, and connection—both on and off the cushion.