A fresh year often brings fresh intentions. Maybe you’ve promised yourself you’ll go to the gym more, meditate daily, rest more often or eat more mindfully. These are all wonderful goals but how do you turn them into habits that last beyond January (or even beyond the first week)?
Most New Year’s resolutions ultimately come down to one thing: a desire for greater wellbeing. When we feel well on the inside, everything else feels more manageable on the outside. Meditation is one of the most effective tools we have for cultivating that inner wellbeing, yet so many people struggle to start or sustain a practice. Some even decide they “can’t meditate” because their mind feels too busy to sit still.
So how can you build a meditation practice that feels nourishing, realistic and sustainable?
Having maintained a daily practice for almost a decade, I’ve honed a handful of simple approaches that I hope will help you on your journey too.
Create a Quiet, Dedicated Space
Find a peaceful corner of your home that is used only for meditation - somewhere away from noise, clutter or daily busyness. This was the single most transformative change I made. Over time, your meditation space accumulates a kind of quiet, supportive energy that makes it easier to settle each time you sit.
Invest in a Cushion or Meditation Set You Love
The right physical support makes a huge difference. A comfortable, beautiful meditation cushion not only protects your back but also inspires you to sit. It should feel inviting - something that lifts your space and your mood. This desire is actually what led me to start Sati: I wanted soulfully designed cushions that made me want to meditate every day. You can browse our meditation sets here.
Start Small
If you’re new to meditation, even ten minutes can feel overwhelming. Begin with bite-sized sessions. Apps like Headspace can be really helpful in easing you in. You’ll be surprised how much benefit you feel after just a few minutes.
Choose a Consistent Time That Fits Your Life
Routine helps enormously. For me, first thing in the morning and early evening work best.
A consistent slot helps meditation become part of your daily rhythm - like brushing your teeth. Of course life occasionally disrupts any routine but giving meditation a home in your schedule makes it far more likely you’ll keep returning to it.
Let Go of Being “Good” at Meditation
Meditation isn't something you achieve or succeed at. There is no finish line and no scorecard. This isn’t a discouragement but a freedom. When you stop trying to “perform,” meditation becomes easier, sweeter and more effective.
The goal is not to stop thoughts altogether - no human mind can do that. Thoughts will arise and pass, like clouds moving across the sky. Meditation is simply learning to witness them without getting pulled in.
Don’t Let Doubt or Resistance Win
Like any meaningful habit, meditation may feel awkward or uncomfortable at first.
Your mind might try to convince you it’s a waste of time. That resistance is normal - treat it the way you would treat the first run after a long break: gently, patiently and with perseverance.
Meditation won’t make your problems vanish. What it will do is help you meet life’s ups and downs with more steadiness. When you’re connected to your own inner balance, challenges feel less overwhelming and joy feels more available. You start to see that everything is impermanent and that your sense of peace comes from within, not from circumstances.
Before you even begin, it helps to remember this:
There is nowhere else you need to be, nothing you need to achieve, nothing to fix. Just be with what is.
Consider a Retreat to Kickstart Your Practice
If you have the time, a meditation retreat can be an incredible catalyst.
I learned through a 10-Day Vipassana course, which is donation-based, accessible and profoundly transformative for many people. All you need is time, openness and a willingness to sit with yourself.
Be Kind to Yourself
Perhaps the most important lesson: be gentle.
If you drift off, struggle to concentrate or miss your usual sit - forgive yourself 🤗 You’re a human doing your best and you can begin again at any moment. A healthy mind is a balanced mind and balance grows through compassion, not self-criticism.
And if all else fails, remember the astrological new year begins with the spring equinox on 20th March - so you can always “start again” then! Or tomorrow. Or right now.
There is always a fresh beginning waiting for you! 🪷
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