Making New Habits: the Yoga and Meditation Challenge

by Hannah Parry

I’m a pretty energetic kind of person. I like to maximise the potential of every day by cramming in as many activities as I can. And I love goal­setting, setting myself bigger and bigger projects to work towards, from marathons to completing long-distance paths, mountain climbing...you name it! However, I find it hard to switch off and take time out, which sometimes results in burnout when my fitness goals and work schedule are too much. So this year, I want to create the new habit of finding some quiet time every day. There is more and more research pointing out how connected we are all the time and how much time we spend staring at screens of various kinds. Both these things mean that I often have thoughts whizzing round my head when I’m trying to fall asleep. So here’s how I’m going about creating my new habit of mindfulness every day.

Starting small

Committing to an hour of yoga everyday isn’t going to work ­ what with work, blog writing, running and other hobbies, I can’t spare that much time. So I’m committing to 10 minutes a day. I can do that. Anyone can do that.

Have a visual tracker

You can search for and download some really lovely habit trackers. You’re encouraged to colour in the squares in beautiful rainbow colours ­ creating an ever more intricate pattern as your habit grows. I found a scrap of paper and drew some boxes on it with a biro. Scruffy ticks in wonky boxes work just as well as emerging artworks ­ pick what works for you.

Create accountability

Tell your friends and family what you’re doing (or write an article about it…). Telling people will help you stick to your new habit ­ people may even want to join you in your challenge, and then you’ll have to stick to it so as not to let your friend down.

Seek out resources

There are sooooo many resources on the big wide Web. From the Headspace app to yoga on YouTube, there is something for everyone. My personal favourite internet choice is Yoga with Adriene. Not only is she charismatic and approachable, but she has a video for every type of person and whatever mood you are in. Her 15 minute Sun Salutations video is great, as are her 7 minute Bedtime Yoga and 5 minute Morning Yoga practices. Of course, there are also longer videos for proper yoga practices ­- check out her 30­ day programmes too.

Make a routine

I have decided to have my quiet time in the evening, just before going to bed. But if your new habit is something else, then try first thing in the morning. That would be a great time to do a pushup challenge or something more physical.

Set a limit

It’s fairly daunting to say that you HAVE to do this new habit FOREVER! Decide on a length of time to make it more manageable. 30 days is challenging but achievable. Studies show that it takes a minimum of 18 days to form a new habit.

Don’t worry if you miss a day

Yes, the idea is to commit to your habit every day. But if something happens which means you miss a day, then don’t beat yourself up. Why not colour that day differently and move on? If this happens too often then maybe make the habit easier, or maybe it’s just not important enough and you need to pick something else. It can also be a good idea to give yourself a reward for completion.

Keep it simple

I spend enough time staring at screens all day, so I’ve come up with my own meditation practice which doesn’t involve waiting for YouTube to load. I set a 10 minute timer on my phone (ok, so that involves looking at a screen ­maybe I should get an old­fashioned hourglass that you turn over), get comfy and visualise a mantra. Something along the lines of:

I am breathing in, I am breathing out (Thich Nhat Hanh)

Om mani padme hum (a sacred chant from Tibetan Buddism)

All shall be well, and all shall be well, and all manner of thing shall be well (Julian of Norwich, a 13th century Christian mystic)

Once your new habit is becoming routine, you can make it more ambitious, perhaps by committing more time to it or increasing the number of pushups (or whatever it is). Be happy and have fun, as well as enjoying a little more mindfulness each day. Good luck! SM

About the writer

When she can sit still long enough, Hannah the Traveller is a writer and blogger. The rest of the time, she’s running or hiking or cooking up vegan feasts somewhere in the world - ­or playing the organ! Find out more at www.hannahparry.co.uk/hannah­the­traveller.