How to Stay Consistent With Meditation
You’ve heard about the benefits of meditation. Maybe you’ve even felt them after a few sessions, calmer, better focused, a little more ease in your day. But making meditation a regular part of life? That’s often where things fall apart.
At The DEN Meditation, one of the most common questions we get from new students is, “How do I stick with this?” And we get it. The idea of showing up every day sounds great, but life has a way of getting in the way. One missed session turns into a week. The cushion gathers dust. And soon, the practice you once loved feels far away.
The good news is that consistency doesn’t require perfection. It requires intention, a little structure, and some self-kindness. If you’re ready to build a practice that actually lasts, here’s how to begin.
Understand Why Meditation Routines Often Fade
Let’s start with the basics. Meditation is a habit like any other, and habits take time to form. According to a study, it takes an average of 66 days to form a new habit. But unlike brushing your teeth or making your bed, meditation requires more internal focus and stillness, which can be uncomfortable at first.
Many people also set expectations that are hard to meet. They believe they need 30 quiet minutes, a perfectly tidy space, and a completely still mind. When that doesn’t happen, they assume they’re failing.
This mindset is what keeps most people from staying consistent. But with the right perspective, you can set yourself up for success in a way that fits your actual life, not your ideal one.
Start Small and Keep It Simple
Trying to sit for long stretches right out of the gate can feel overwhelming. Start with five minutes. If that feels too long, start with two. The length matters less than the habit itself.
At The DEN, many of our students begin with short guided meditations from our on-demand library. These are designed for real-life schedules, whether you have a quiet morning before work or just a few minutes before bed.
One member recently shared, “I stopped aiming for 20 minutes and just committed to five. It felt manageable, and weirdly, I wanted to keep going most days.”
The takeaway? It’s easier to build consistency when it feels doable.
Link It to an Existing Habit
Instead of carving out a completely new space in your day, try linking your meditation to something you already do.
This could look like:
Sitting for three minutes right after brushing your teeth
Listening to a body scan as you unwind in bed
Practicing a breath-focused meditation during your lunch break
This technique, known as “habit stacking,” has been studied by behavioral psychologists and popularized by habit experts like James Clear. It works because it builds on routines your brain already recognizes.
You don’t need willpower. You just need a natural anchor.
👉Related Read: Discover the benefits in these 10 Reasons to Start a Meditation Practice Today and transform your mind and body.
Choose a Style That Resonates With You
One reason people fall out of practice is that they’ve chosen a meditation style that doesn’t suit them. Some people thrive with silence. Others need guidance. Some prefer visualization. Others respond better to movement.
At The DEN, we offer a variety of classes and formats because one technique does not fit all. A student named Ari came to us after giving up on meditation completely. “I tried sitting in silence and hated it,” he told us. After joining one of our weekly sound bath sessions, something clicked. He found rest through music and breath, and his relationship with meditation shifted.
Give yourself permission to explore. Your practice can evolve. The more connected you feel to it, the easier it will be to return.
Set Up a Space That Invites You In
You don’t need a perfect meditation room, but it helps to have a spot where you can drop in. This could be a chair in the corner, a section of your yoga mat, or even your car seat before walking into work.
Add one or two calming elements to this space. A candle, a small plant, or a piece of art can create a gentle cue for your nervous system to settle.
Research shows that dedicated spaces can help reinforce routines by offering visual and emotional signals. In other words, where you meditate matters, not for how it looks, but for how it feels.
👉 Related Read: Find the best fit for your practice with this guide on how to choose the right meditation technique to boost focus and reduce stress.
Practice With Community Support
Practicing alone can feel isolating. Even if you enjoy solitude, it’s helpful to be part of a group that shares the same intention. Knowing others are sitting with you can be a powerful motivator, especially on the days when your mind is noisy or your energy is low.
At The DEN, we’ve seen students stay consistent for months—sometimes years—simply because they attend one weekly group class. Whether it’s a live breathwork session or a weekend retreat, community brings accountability and inspiration.
You’re not meant to do this alone. And you don’t have to.
Track What You Notice, Not Just What You Do
Instead of focusing on how often you meditate, pay attention to how you feel after you do. A short journal entry or even a voice note can help you reflect on your experience.
Ask yourself:
Did anything shift?
Was there a moment of quiet or insight?
How does your body feel now compared to before?
Tracking benefits reinforces the value of the practice and keeps you connected to why you’re showing up. According to the American Psychological Association, self-reflection strengthens motivation and helps new habits stick.
Be Flexible, Not Perfect
There will be days you skip. There will be weeks when you fall out of rhythm. That doesn’t mean you’ve failed.
Consistency doesn’t mean every single day without exception. It means returning when you forget. It means being kind when your mind resists. It means continuing, even when you don’t feel like it.
At The DEN, we teach that meditation is a practice, not a performance. Every breath is an invitation to begin again. And that beginning is always available.
Build Your Practice With Us
Whether you're just starting out or trying to return to your cushion, we have tools to support you:
Join our virtual and in-person classes for structure and community
Explore our guided meditations for quick and effective sessions
Attend a DEN retreat to reset your practice in a deeper, immersive space
We’re here to help you build something steady, soulful, and lasting.
Final Thought
You don’t need to be perfect to be consistent. You just need to keep coming back to yourself, in whatever way you can.
Let the practice be messy, short, quiet, beautiful, or boring. Let it be yours. And know that each time you show up, you’re planting something meaningful, whether it feels like it or not.
You’re building a habit that honors you. And that’s worth staying with.