Tag: mindfulness therapy

Posted on

How to Make Meditation a Habit (Even When It Feels Hard)

A path of stone steps leading across a river, surrounded by nature.

I’ve been drawn to meditation for most of my life. I started exploring it as a teenager after being diagnosed with an autoimmune disease, but for decades I struggled to be consistent. Then, something shifted for me three years ago, and I’ve now meditated for over 1,000 consecutive days.

In honor of three years of daily meditation, I’m sharing what helped me stay consistent—especially as a highly sensitive person and therapist who holds space for others. If you’ve struggled to make meditation a habit, you’re not alone. In this post I’ll share what worked for me and might help you too.

Why It’s Hard to Meditate Regularly

Most people know meditation is beneficial, but resistance often gets in the way. Some common thoughts that might stop you from meditating include:

  • “I have too much to do; I can’t just sit still.”
  • “It’s boring.”
  • “I can’t quiet my mind.”
  • “It’s physically uncomfortable.”
  • “I’d rather do something else.”

Believe me, I’m familiar with all the resistance! The truth is, I don’t enjoy every meditation session. Sometimes I observe my racing mind almost the entire time. Meditation isn’t about achieving a perfectly still mind. It’s about building the ability to be present with whatever arises—whether that’s stillness or a racing mind. Understanding that struggle is part of the process can make it easier to return to the practice without judgment.

How to Build a Consistent Meditation Practice

1. Find Your “Why”

With all the resistance that comes up, it’s crucial to connect with your motivation. What makes you want to meditate? For me, my “why” includes:

  • Being more present in my life and relationships.
  • Strengthening my connection to my intuition and inner knowing.
  • Showing up for my clients and loved ones with a grounded, calm presence.
  • Deepening my spiritual connection.

When your practice is tied to personal values, it becomes easier to return to, even when it feels difficult. Click here to read more about the benefits of meditation for HSPs and therapists.

2. Start Small and Let It Count

One of the biggest barriers to consistency is thinking meditation has to be long or intense. I focus more on consistency than length. Some days, I only manage 5-10 minutes. Some people might say that doesn’t “count,” but I know myself — five minutes is better than nothing, and it keeps me from falling off completely. It is still practicing slowing down, tuning in, and having a moment of consciousness in the middle of a busy life.

On good days, I aim for 20–30 minutes because I know I benefit more from longer sessions. But I don’t beat myself up if I don’t meet that target every day. What matters is building the habit of showing up for yourself. Over time, your capacity will grow.

There’s no perfect way to do it. The goal is to create space for yourself, tune into your inner experience, and give yourself the gift of presence.

3. Use an Accountability System

I didn’t start out with a goal to meditate every day, even though having a regular meditation practice was a fantasy I’ve had since I was a teenager (I admit, I’m a total mindfulness and spiritual nerd).  But accountability and my competitive side played a big role in helping me with consistency.

I used the free Insight Timer app to track my meditations, and after losing my consecutive day streak at 17 days, I got determined to see how long I could go. My goal became 30 days, then 100, then 200, then a year, something I NEVER thought I’d accomplish.  I told myself I could take a break at 365 days— but I didn’t because  I felt the value I get from my consistent practice, and I did not want to skip a day.

I knew I had made inner progress when a few weeks prior to the two year mark, I meditated without my phone nearby and forgot to track it in the app. My streak reset to day one.  In the past this would have upset me.  This time, I was able honor my disappointment without dwelling on it and restart my streak at day one.  I knew the streak wasn’t what mattered—the practice itself was.  I contribute my ease of acceptance to my daily practice.

You might not be competitive like me, but finding a source of accountability helps. You could use an app, meditate with a partner, or join a meditation group. My husband and I often meditate together, and that extra layer of support makes a difference.

4. Structure and Goals Without Rigidity

Having a general structure helps—like meditating first thing in the morning or before bed—but flexibility is key. Many times, I missed my morning routine and instead meditated in my car while waiting for my kids or while dinner was in the oven.

It’s easy to take an all-or-nothing approach, but meditation isn’t about rigid discipline. If daily meditation feels overwhelming or unattainable, start with 2–3 times a week for 5-10 minutes. Small, consistent steps matter more than perfection.

5. Choose a Style That Works for You

If you’re new to meditation, experiment with different styles to find what resonates with you. There’s no one right way to meditate. Some people prefer guided meditations, while others like silent mindfulness or breath awareness.  Anything that moves your attention to your inner experience is helpful. You can explore:

  • Mindfulness meditation
  • Christian contemplative practices
  • Buddhist meditation
  • Yogic practices
  • Chakra-based practices
  • Body Scans

If you’re new to meditation, try a few styles and see what resonates.  There are so many  teachers and free resources online.

For me, seated silent meditation is my goal because it helps me stay focused and connected. But I still listen to guided meditations sometimes — I just don’t count them toward my streak because my goal is to create space for silently being with what my inner system needs rather than to follow someone else’s guidance.

6. Make It Comfortable and Inviting

Woman meditating in a peaceful space with candles and incense.

You don’t have to sit cross-legged on the floor. I often meditate with pillows and back support or even outside listening to the birds. You could sit in a chair with your feet on the ground or walk mindfully. Some people create an altar or light a candle. Creating a comfortable, inviting space increases the chances you’ll actually show up. The goal is to create an environment that feels supportive — not stressful.

The Long-Term Benefits of a Daily Practice

The benefits of meditation are cumulative. Over time, you may notice:

  • You handle stress more easily.
  • You feel more emotionally balanced.
  • Things roll off your back more quickly.
  • You sense your intuition more clearly.
  • You feel more spiritually connected.

The key isn’t perfection—it’s returning to yourself, again and again, with kindness and curiosity.  Click here to read about more benefits of meditation for HSPs and therapists.

Ready to Take the Next Step?

Headshot of a therapist specializing in internal family systems, and supporting therapists and highly sensitive people.

If you’re a sensitive person or therapist wanting to deepen your self-awareness and healing, meditation and therapy together can be life-changing. Let’s explore how this can support your journey.

I offer online therapy anywhere in Georgia and in-person therapy in Carrollton, Georgia. Schedule a free consultation to take the next step toward deeper healing and self-awareness.

Posted on

How Meditation Supports Highly Sensitive People and Therapists: 6 Powerful Benefits

I’ve been drawn to meditation for most of my life. I started exploring it as a teenager after being diagnosed with an autoimmune disease, but for decades, I struggled to be consistent. Then, something shifted for me three years ago—I’ve now meditated for over 1,000 consecutive days, and I’ve found it to be so beneficial.

In honor of my three year daily meditation practice, I’m doing a series of posts on meditation, as it’s such a helpful complement to therapy.

How Meditation and Therapy Complement Each Other in HSPs and Therapists

As a highly sensitive person or therapist, you may often feel emotionally or energetically overwhelmed. Loud noises, crowded spaces, deep emotional conversations—your nervous system picks up on everything. While sensitivity is a strength, it can also lead to stress, anxiety, and emotional fatigue.

Meditation is more than just a relaxation technique—it’s a powerful tool for emotional resilience, strengthening intuition, and protecting your energy. If you’ve ever struggled with absorbing others’ emotions, feeling overstimulated, or overthinking, meditation can help you find balance.

How Meditation Deepens Therapy (and Vice Versa)

Many of my therapy clients are curious about meditation or already incorporate it into their lives. My approach to therapy is mindfulness-based, helping you tune into sensations, emotions, and thoughts with curiosity and compassion. Meditation builds this same awareness, helping you shift from reactivity to responsiveness.

When we strengthen the muscle of paying attention inside ourselves through both meditation and therapy, each practice deepens, allowing us to connect more fully with the subtleties and depths within us.  Meditation can help integrate and further explore themes that arise in therapy, while therapy can help us better understand thoughts, feelings, and images that come up in meditation.

Mindfulness-based and body-based therapies are, in many ways, like meditation with a guide. With an experienced therapist holding space and directing your attention in specific ways, you can often access deeper layers of your experience than you can on your own. This depth can lead to profound and lasting shifts.

If you’re a highly sensitive person, empath, or therapist looking for ways to manage emotional intensity, meditation can be a transformative practice. Here’s how it can help:

How Meditation is Specifically Helpful for Highly Sensitive People and Therapists

Meditation can benefit everyone, but it’s particularly powerful for highly sensitive people and therapists who experience emotional and sensory intensity. Here’s how:

1. Reduces Stress and Anxiety

Meditation lowers stress hormones like cortisol and increases feelings of calm and relaxation. This is especially helpful for highly sensitive people, who are more prone to nervous system overload.

Example: If you often feel overwhelmed by loud noises, crowded spaces, or emotional interactions, meditation can help regulate your nervous system, allowing you to recover from overstimulation more quickly.

2. Builds Emotional Regulation

By increasing your awareness of thoughts and emotions, meditation helps create space between what you feel and how you respond. This shift from reactivity to responsiveness makes it easier to handle difficult situations without getting overwhelmed.

Studies using MRI scans have shown that meditation strengthens the prefrontal cortex—the part of the brain responsible for decision-making and emotional regulation. For therapists, this means being able to hold space for clients without becoming emotionally drained.

3. Enhances Intuition and Inner Knowing

For therapists, sensitive people and empaths, tuning into your inner guidance is a strength—but it can be clouded by external noise and stress. Meditation helps quiet that noise so you can better connect with your intuition.

I consciously spend time in meditation every day noticing and releasing what I may be carrying from others. This practice alone is so helpful—it helps me feel more connected to myself and my own inner voice.

Practical Tip: If you struggle with differentiating your emotions from those of others, try a meditation focused on grounding and energetic boundaries.

4. Supports Compassionate Presence

If you’re a therapist or someone who holds space for others, meditation strengthens your ability to stay present and attuned. It helps you offer deep, calm listening without taking on your clients’ (or others’) emotional energy.

Many therapists report that a regular mindfulness practice improves their ability to remain fully present in sessions, leading to better client outcomes. Clients often feel safer and more understood when a therapist embodies a grounded, non-reactive presence.

5. Deepens Self-Understanding

Meditation helps you develop a more intimate relationship with yourself. When you can sit with your emotions, sensations, and thoughts without judgment, you start to understand yourself at a deeper level—supporting healing and growth.

For highly sensitive people, this means embracing your sensitivity as a strength rather than something to manage or suppress. With meditation, you become more attuned to your needs, allowing for greater self-care and balance.

6. Rewires the Brain for Resilience

Research shows that meditation increases gray matter in the brain, particularly in areas related to emotional regulation, empathy, and decision-making. Over time, this makes you more resilient and better able to handle life’s challenges with ease.

A study by Harvard neuroscientists found that just eight weeks of meditation led to measurable changes in brain structure, increasing gray matter density in areas associated with learning, memory, and stress reduction.

Why Meditation Isn’t Always Easy (And Why That’s Okay)

These benefits sound great, right?  Yet, most of us struggle to build a meditation habit because resistance shows up, including thoughts like:

  • “I have too much to do; I can’t just sit still.”
  • “It’s boring.”
  • “I can’t quiet my mind.”
  • “It’s uncomfortable.”
  • “I’d rather do something else.”

I totally get it! For decades I struggled to develop a consistent practice.  In my next post, I’ll share some tips on what helped me finally get consistent.  

Does meditation always feel good? Honestly, no—not immediately. Unlike exercise, where you often feel an instant endorphin boost, meditation’s benefits are more cumulative. Some days, my mind races the entire time, and I’m just sitting there waiting for it to be over. But I trust the long game. Even when I don’t feel immediate benefits, I know I’m strengthening my nervous system and building inner resilience.

Over time, you might notice you’re handling stress more easily, letting things roll off your back sooner, feeling more emotionally balanced or spiritually supported, or sensing your intuition more clearly. The key is showing up with kindness and consistency, not perfection.

Ready to Go Deeper?

If you’re a sensitive person or therapist wanting to explore deeper inner work, meditation combined with therapy can be transformative. If you’re curious about how meditation can support your healing journey, I’d love to explore this with you in therapy. Mindfulness is a powerful tool for reconnecting with yourself—and you don’t have to figure it out alone.

I offer online therapy in Georgia and in-person therapy in Carrollton, Georgia. Schedule a session to take the next step toward deeper healing and self-awareness.

How Meditation Supports Highly Sensitive People and Therapists: 6 Powerful Benefits

How Meditation Supports Highly Sensitive People and Therapists: 6 Powerful Benefits