1. Start slowly. Some of the challenges individuals commonly report with mindfulness practice include a lack of motivation and insufficient time. If you’re new to mindfulness, you can start with meditating for one to three minutes per day, gradually building up from there.

2. Make it a habit. Try to incorporate mindfulness practices consistently at the same time each day or week to help establish a regular routine. As with any activity, you may choose to add formal mindfulness practices to your schedule or set reminders to keep yourself on track.

You can try mindfulness while

• Brushing your teeth
• Driving in silence or with calming music
• Doing the dishes or laundry
• Relaxing with kids while you get them ready for bed
• Exercising without music or tv and focusing on breathing instead

3. Be patient with yourself. Individuals new to mindfulness are often concerned about “not being able to do it” or unsure about whether they’re “getting it right.” Keep in mind that mindfulness practice shouldn’t be focused on achieving an outcome but on the experience itself. According to John Kabat-Zinn, a pioneer in contemporary mindfulness research and practice, “from the outset of practice, we are reminded that mindfulness is not about getting anywhere else or fixing anything. Rather, it is an invitation to allow oneself to be where one already is and to know the inner and outer landscape of the direct experience in each moment.”

4. Try different types of mindfulness practice. Discovering the mindfulness practices best suited to your lifestyle and preferences can help you stay committed long-term. Fortunately, there are many different types of mindfulness and meditation practices. You may want to try a variety of activities, ranging from informal mindfulness during your everyday activities to guided mindfulness meditation or movement-based practices, such as tai chi and yoga.

5. Engage your loved ones. You might find it helpful to tell your family and friends about how you’re incorporating mindfulness into your lifestyle. They may be able to offer social support or be interested in joining you while you learn about and practice mindfulness.