Building a Stable Meditation Practice

When we begin to meditate, many of us tend to take on too much practice too soon. This often leads to a feeling that practice is a chore, and eventually we may give up meditation all together. In this short video, Mingyur Rinpoche shares how to establish a healthy meditation practice, one that will bring about long-term results. You can discuss this teaching in the Monthly Teachings Forum under the topic Building a Stable Meditation Practice.
This video includes subtitles in English, Chinese, Thai, French, German, Portuguese, Spanish, Bulgarian, and Russian.
To learn more about meditation or about Mingyur Rinpoche and his teachings, please visit the Tergar Meditation Community online at tergar.org.

[@MagisterialVoyager]

Points I've learned from this video: 1.) Start slow, much like how old cow pees, haha. 2.) Not every meditation is the same. Embrace it. 3.) Practice small as well, like drops of water falling into big container. In the end, it'll accumulate. 4.) Formal practice of meditation: plan it in your day; 10 minutes, 30 minutes, etc. 5.) Informal practice of meditation: meditate anywhere as you go on with your day. 6.) Let go of expectation of what sort of meditation you'll have. That expectation itself might be problem and lead to you to stop meditating. 7.) "I will try my best to meditate". Use this approach when you do meditation. 8.) "It's okay if my meditation is not good. It's about the practice, not the result." 9.) Have balance: trying your best, but also not too lose in the practice. 10.) Meditation is impermanent. It'll fluctuate. 11.) In the end, it'll be something big, steady, and endless. But until that, we must practice to get there. 12.) Progress of meditation sometimes cannot be felt immediately. But you'll see progress. 13.) It's OK to feel like you haven't improved, though. 14.) Don't expect too much. 15.) Do it bit by bit. 16.) Do it formally and informally. 17.) Don't fixate your mind on the experience. 18.) Step by step, just do your best to meditate.

[@TheHybridlogic]

Excellent summary. Thank You.

[@Bobby-wj7xp]

Good job brother... Keep it up.. 👍..

[@fanofsincaramistico8129]

Thanks sir

[@wulvershon8948]

Don’t expect too much? Why?

[@PaulSmith-bx2fq]

Thank you

[@elwiwi69]

I suffer from OCD and depression, and meditation saved my life so many times.

[@iceydaywalker9198]

Azar Subs same, pretty severe stuff. Since believing more in Buddhism, I’m starting to believe that I can truly overcome much of this mental torment. Peace to you.

[@Yaotl-1]

That's exactly why I'm looking into meditation. Severe OCD sufferer. How long did it take for meditation to help the anxiety?

[@shinnok4941]

El lobo I feel you mate. I also suffer from OCD, tho I'm quite happy now, because I've had harder times with it. I've tried to meditate, but stopped due to high expectations and inconsistency. Starting again. Meditation will help you observe the intrusive thoughts and gain more control. Don't worry - you are not alone. P.S. Check out Sam Harris on meditation.

[@samantharajapaksha6937]

Good teaching methard of meditetion thenks

[@gk411]

Well done to you sir, keep up the good fight .om ☺🙏✌📿🌼

[@godislove8050]

So wise, gentle and funny. He takes the STRESS out of meditating. 😇 Peace be with you.

[@manjaribanerjee6308]

The most appreciable aspect of the monk's speeches is the simplicity,clarity and understandability put together

[@pilot.wav_theory]

This man is such a treasure, hes one of the least flashy and esoteric spiritual teachers, very practical methods and simple way of explaining them. Thank you, much love!

[@vinising]

He's the most no nonsense teacher on KZbin. Love his way of explaining, always crisp and to the point ☺️

[@ThuLe-eh1xe]

I dreamt of him last night in my sleep. He was standing, looking at me smiling happily, luminous. I saw him on the cover of the book in the bookstore, but I never had the chance to study what he taught. Now is the time. He is kind and funny. I will watch him more on youtube.

[@nyimalhamo7856]

Re meditation on regular basis ... The 2 minutes you do is more beneficial than the 20 minutes you don’t. Bit by bit, as Rinpoche advises.

[@meagoodwoman]

I am deeply grateful for these videos! Please keep up the good work. It is a real joy to listen to his compassionate wisdom.

[@rajputwarrior7]

Aditi Sharma indeed but not many are aware of this. the word must be spread.

[@mohamedanas1152]

I watches sandeep maheswari but that's not enough I think this is best

[@yogirajsonkamble]

Aditi Sharma yes

[@vaibhavwadekar635]

Ma'am Please Search For Vipassana Meditation... and get information about it..this is only answer of all human Problems.. tqsm

[@mizofan]

drip drip drip fills bucket. don't grasp with high expectations. oak grows from little acorns. step by step. enjoy the experience, don't worry about the result. thank you once again. i do feel better with this video.

[@jennyxie5382]

Let go of expectation . Try my best ~.~ This is so nice.

[@pHazedwan]

Every night I listen to sleep mediation videos. I doesn't feel sufficient but I feel more patient than I was before and much more mindful than I was.

[@daanhendriks2606]

Thank you. For everybody who starts meditating these videos are very important. Stay focused on the practice of meditation not the goal you want to reach with meditation (i want to be more relaxed, i want to be enlightened etc. etc.). After a while you notice you don't need a goal anymore, you just meditate.

[@Abhijeetetrx]

daan hendriks Good point

[@cc84now]

daan hendriks 💕

[@pharaohsaddiq1166]

@@pentekt14 what do you mean by the wall?

[@healingmelody112]

Whoever is reading this now, remember: You are the light! You are unique and worth it! You are blessed to be in your body and experience all that is! Blessings to all beings! Love and Light!

[@cdavis5303]

this helps sooo much! that was my problem. I was expecting too much and would get discouraged. I can do this! step by step! thanks for this!

[@mich_n_mikii]

i have only been able to meditate for 5min until yesterday i did 10min! it feels so good!

[@carlhammill5774]

duration is human constraint imposed by our ego. Don't fall for that trap. Instead start to drop narratives in your head about who you think you are and see who you actually are, don't follow any guru (be completely free in your quest for true self awareness) and be present regardless of location or situation. Meditation in its pure form.

[@maximillian227]

Thank you for your dedication to keep releasing more teachings Mingyur and everyone involved!

[@PeterMuskMusic]

yea it helps me so much! thank you!

[@peterball3079]

Ditto

[@editeisabelfaria2014]

Yongey Mingggyur Rinpoche THANK YOU! Namastê.

[@cloverpetalsIV]

Mingyur has brought me happiness since I have ever found him, it's just unexplainable, his voice calms me the best when I listened to him with my eyes closed. Such a bliss, Mingyur my happy pill

[@actsvaibhav]

I am really grateful😊.. can go in meditation just by listening this magical spiritual voice Thanks Namaste Dhanyawaad

[@frankm.2850]

As someone who struggled with building a daily practice for a decade, YES! This is how I did it, and this is the guidance I offer anyone who asks me about meditation.

[@lindagidlund9981]

To me the most important point is that the "meditation experience is impermanent' - your next experience is your next - the previous experience is gone - in the past - be in the present.

[@jackdotson1788]

You have taught me much over the past 2 years. Thank you for your wisdom, insight and willingness to share them will all.

[@karmayeshe8935]

Thank you Rinpoche 🌷🌷🌷

[@thutopstpr]

simply explained. So great

[@MaeveTheWitch.]

Cant deny the practice changed and saved me 🙏♥️🧘🏻‍♀️

[@PaoloBrunoThyLight]

Gratitude!

[@laurasmith7421]

Grateful for clarity and friendliness🌱🙏🏼

[@dulaunt]

Thanks. It has been bothering me for so long that I could never meditate out of habit. I would be dedicated for a week, then stop for months. But just recently I got inspired by a post on Reddit about the NonZeroDay policy: it doesn't matter for how long you do it, as long as you do it daily, even if it's just for a few minutes. I apply this to my desire to meditate more frequently and I think your video is a great confirmation.

[@SimpleHappyZen]

Levy I started that way too! Works like a charm :-) Mindful greetings, Simple Happy Zen

[@PippaPPod]

Non Zero Day. I like that. I have several chronic pain conditions. Not a day goes by that I am not in some level of pain. I also have depression and anxiety because of the pain. I started meditating in the spring and I found that it lifted my spirits. It can’t stop my pain, but meditating made my pain easier to cope with. I did it daily for almost 3 months. Then I went through a period of such severe pain it made it difficult for me to meditate. I kept trying but couldn’t get thru it because I was suffering. I even tried meditating while lying down. I found that distracting. I finally stopped after about a week of trying and being unable to get into it anymore. That was in July. It’s December now and I never started again. I wanted to but never feel well enough. My back has become progressively worse. My doctor put me on a new medication and I improved greatly! I felt like I finally got my life back and I enjoyed myself like I haven’t in many years. All of a sudden, after almost 3 weeks, the medication stopped working! And I’ve been in a severe depression ever since. My doctor does not know why the meds stopped working. And most recently my spine has gotten so bad, I can’t do much so I just stay in bed. I think meditating could help again, but I feel so defeated by everything that’s happened to me this year, I have no desire to even try again. I think if I can get a few days of meditation started, I probably might want to keep going. It’s the getting started part that is hard. Also, I was never able to sit in meditation position properly because of pain. I did the best I could. Now I can’t sit in any position that doesn’t hurt. I still listen to these videos every night before I go to sleep. I hope one day they will help me start again. Thank you, Rinpoche. I am still here learning from you and that’s good. Namaste. 🙏🏼

[@sharadabharaty4370]

Thank you very much. it's simple clear and we'll defined guidance .

[@mtm00]

Light-hearted pointing much appreciated.

[@TeraMangala]

Gratitude is not only the greatest of virtues, but the parent of all the others.

[@ErikUlises]

they said you find things when most need it, I'm so glad i found this channel, thank you

[@ggzz7203]

thank you so much rinpoche... tashi delek🙏

[@abhishekchowdhury3188]

🙏 Thank you for the guidance.

[@joncavanaugh9980]

You can't tell you how grateful I am for your Love and instruction, Revered Sir.

[@kwancharlie]

thank you so much, it's like a metaphor too, i can apply this not only to meditation only.

[@philip-at-tube]

A good time for me to watch this video, a timely reminder, thanks. 🙂

[@experiencesharingwithdeepa7862]

Guru ji ko prnaam🙏

[@dhruva49]

THANK YOU THANK YOU THANK YOU. THIS WAS MY PROBLEM AND SO BEAUTIFULLY YOU HAVE GIVEN THE SOLUTION.

[@AdamAdam-qq2ev]

Thank you for your kindness teaching, I'll try your mates to meditation. 🙏🙏🙏

[@SimpleHappyZen]

So great and motivating, thanks for posting it! I always love listening to Mingyur Rinpoche. :-) Mindful greetings, Simple Happy Zen

[@paralmehta4981]

Universe knows everything. What a right time to be able to get through your videos. I was struggling to find proper meditation video's so that I can be consistent with it and Universe showed me your video. Blessed 😇💜🙏💫

[@tarand100]

Thank you, Rinpoche. You know the way. Namaste.

[@hawkkim1974]

thanks Rinpoche for the wise advice.

[@DestroyerofBubbles]

So much love sent from Scotland

[@roxanaponce5064]

Thank you for giving such practical and useful tips :)

[@bodyandgravity559]

So much love

[@josemaria5296]

Thank you so much Mingyur

[@truthbeknown436]

I wanna give a HUGE thanks for your videos. The way you speak, makes me listen. I feel I'm at a point in my life where a change is necessary and through a weird string of events, I've come across your videos. You are helping me and I want to say " Thank You"

[@marialopes9365]

Loved the video. I'm happy that I was having exactly the same idea about how to start in Meditation. Perfect. Thank you so much. 🙏🙏🙏🙏🙏

[@SatyaanarayanaBhimawarapuu]

Thank you so much .For your valuable advice

[@sreeharims4862]

Thank you Rinpoche😊

[@PpeLizard]

Thank you kind sir, I stumble across your videos time ago and it helped me to finally start building momentum everyday with my meditation practice.

[@amitarya4894]

A big appreciation for your work, valuable time and effort that you are giving...thank you so much 🙏🙏👏💯❤️

[@dannywelsh9321]

Thank you for your wisdom

[@cookiemonster3147]

This was very inspiring. I am glad he said that there is no problem if you are not already enlightened the next day.

[@iamnobody108]

Encouraging and simply explained . Thank you 🙏🏻

[@ramswarooppatiwal1635]

I am deeply grateful for this video and very useful guideline ...

[@DybosTravels]

After watching his teachings, can’t watch anyone else, His teachings are so positive and uplifting and he is able to keep me focused on what he is saying

[@olyalewis9081]

Loved it! Thank you so much Rinpoche!!!

[@kaeerockk5084]

Thank you.

[@deejaynow]

Thank You teacher. 🙏

[@SatyaanarayanaBhimawarapuu]

Thank u sir. Thank u so much. I love u this video and explanation. once again Thank u .

[@kristianmalinovic50]

Thank you so much.

[@laotsuu]

Mingyur Rinpoche is so charming and is such an incredible treasure to this world :) :) :)

[@Magnet12]

Thank you so much! Please keep making videos and videos of lectures that you make! 👌

[@Curly_tales]

Amazing way to tell its not by force but just be at peace with it while practicing 🙏🙏Thankyou

This man is the real thing! *FINALLY!!!* THANK GOD!

[@theemotionalintelligence3171]

So simple and powerful message. Clear and unambiguous ways to practice meditation daily. Thank you.

[@hayleychia6246]

Thank you so much. It helps a lot. The meditation context : just meditate and not be fixated on the result can be use in other aspects of our daily life. ❤️ ie when you have done your best in school or at work or in rs, and don’t be fixated on the results. This mindset helps to alleviate anxiety and stress. ❤️

[@nowornever07]

Thnk yu vry much rimpoche laa..🙏🙏🙏 Om mani padme hun..

[@bunmeng007]

Thanks for the advice. I think we expect too much from meditation due to its hype. I love the idea that progress is step by step

[@Haze1434]

It's always a pleasure to listen to someone who thinks about every word. Most do not.

[@shilpi108]

Best thing loving your peaceful vibrations. Learned lot from you. Omshanti

[@jenslumbye7996]

This is the absolute epithet of a 'feel good video', if ever I saw one! With one of the most 'human' people you can find on the Internet. Sic dixi

[@mja4752]

Really true ! You must make room for your practice and have the support of the persons you live with .

[@alaaahmad5506]

Best video about Meditation, Thank you sooo much, it really helps me and takes stress out of my mind, All Gratitude ❤

[@johntarzen2228]

Thank you Rinpoche.. all ur videos n teachings are inspiration for day to day life...

[@motivideos3895]

Thank you so much for your videos!

[@yoya4766]

This is so helpful. I'm not new to meditating but I do get fixated on the quality of the meditation, and how I'm progressing. Actually rather impatient. This helps me let go of those false ideas. And to have a gentler, kinder approach to it and myself. Something I need.

[@rhiannon_pearl]

Thank you ❤

[@sg-3598]

Thank you so much 🙏

[@nilimagurumg2883]

thank you this video is really helpful for me in meditation

[@pegapig1690]

Thank you sir..

[@valeriab-6126]

Thank you🌷

[@PARAM1411]

Wow 🙏 Thanks a lotfor helping me to understand what meditation actually is .

[@veselinobodymoving8099]

Thank you, great energy and videos.. Good luck to all

[@jalajamenon8664]

Thank you Master🙏

[@InnerPreservation]

This is great, thank you for sharing 🤗

[@venindersekhon4660]

Thanks very much 🙏🙏🙏

[@shilpi108]

I had have headache but after listening only your voice it's healing. Lott's of blessings for you.

[@JMRolf1]

As silly as it seemed to me at first, the cow analogy really was useful. I wish I had found these videos earlier on in my spiritual exploration. You really hit the nail on the head concerning the disconnect between expectations about meditation and its effects for young practitioners like myself. Subscribed.

[@samoldfield9997]

RIGHT NOW i AM GOING THROUGH HARD TIMES AND i HAD WATCHED THIS VIDEO BEFORE BUT STILL i CAN NOT STOP MY LAUGHTER EACH TIME I WATCH THIS. THANK YOU GURU_JI.

[@lahoopratapi6841]

The day i will be in the lap of God, I will come to you to touch your feet and to thank you for teaching the world's best and sacred thing. I really was worried about my meditation as i love practicing meditation to find God. 💐 And you gave me a huge help by teaching me the right way. 😄

[@paradxxicalkxrruptixn7296]

He has no feet.

[@chingistsubikov7985]

That was wonderful, thank you very much. :)

[@ibrahimalexander4653]

Best advice ever

[@gingersfrauchen]

Thank you so much!

[@bcvc3365]

Thank you 🙏 this was very helpful

[@AnitaAnita-du5wr]

Wow wonderfully wise thank you sir 🙂🤗 bless you