Menu
Announcement: Wish you could change your past? Learn to let go and create a life you love with the Tiny Buddha course!

7 Tips to Develop a Daily Practice for Growth, Healing, and Happiness

Sitting

“Our way to practice is one step at a time, one breath at a time.” ~Shunryu Suzuki

Two years ago, I reached a breaking point. I was miserable in my job, unhappy in my marriage, disinterested in my graduate school program, and struggling with multiple medical issues.

One night, while fighting with my husband, a deep sense of dread overcame me. Who is this person, so beaten, broken, and miserable? I’d become completely unrecognizable to myself.

I knew I had to make a decision: continue on a downward spiral out of fear and lose myself completely, or let go, fall, and see where I landed.

I chose to let go. In a single week I quit my high paying job, left my PhD program, filed for divorce, sold all my stuff, and bought a plane ticket to volunteer in Brazil. Completely exhausted, I left the US with only one goal in mind: to heal my life.

The first step toward that goal was the development of a daily yoga practice. This became a key component in my healing process, serving as an anchor during a time when everything in my life was dreadfully unstable.

My yoga mat became a safe space to reconnect with my mind, body, and spirit.

When I arrived back home after six months, I was a completely different person. My daily practice helped me move through anger, sadness, fear, guilt, and shame. It taught me how to feel gratitude, compassion, inner strength, and happiness.

If you’re feeling stuck in your life, developing a daily practice can be a huge catalyst toward growth and healing. Your practice doesn’t need to be yoga and meditation. It can be almost anything as long as it gives you the time and space to let go and reconnect with yourself, each and every day.

Here are 7 steps to help you develop your own daily practice:

1. Be clear.

While my goal was “to heal my life,” my main motivation was actually to tackle the pain surrounding a lifelong struggle with an undiagnosed eating disorder. I knew this was the one issue I’d been avoiding for decades, and that it was the first area that needed to be addressed.

Ask yourself: “What value can come to my life by devoting a few minutes a day to my self?” The more specific you can be, the better.

If you don’t know, just be honest. Part of developing a daily practice is learning to be in touch with why you want things. Be patient. It will come.

2. Develop a vision.

Once my goal was clear, I developed a vision of what it would look like to attain that goal of healing my life. It meant being off all medications, being gentle with my body, eating nourishing foods, and surrounding myself with supportive people. Visualizing what I wanted made my motivations for developing a daily practice more tangible.

A simple way to develop your vision is to create a Vision Board, or a collage of images, phrases, and words that serve as a visual representation of what you want out of life. By writing a few words about the images you’ve placed on the board, you set a clear intention for your vision.

3. Create a safe space.

Every day, when I step onto my yoga mat early in the morning before anyone else is awake, I create a safe space to perform my daily practice. A safe space is one in which you can express yourself fully and freely.

Identify a time and space where you won’t be interrupted. While it would be nice if we could all have a room to call our own, that isn’t always possible. As an alternative, to establish your safe space it can be helpful to have a specific object that you place in your environment when your practice commences, like a yoga mat or candle.

4. Get in touch with your body.

At the beginning of my daily practice, I do a short breathing exercise to get in touch with my body. Getting in touch with my body means being present with all it’s physical sensations and figuring out what they’re trying to tell me. This body awareness sets the foundation for deeper levels of self-awareness.

Every time you start your daily practice, take a few minutes to focus on your breath moving in and out of your nostrils. See if you can direct the breath to different parts of your body, and notice any physical sensations that occur, such as tingling, tightness, or throbbing. What are these sensations trying to communicate?

5. Get in touch with your emotions.

Awareness of my physical body helped me tap into my emotional body. The physical body is a direct reflection of your emotional body, and every day is different. It’s important that you feel that difference, both physically and emotionally, and reflect that change in your daily practice.

If you feel tired, do something relaxing; if you feel energized, go out for a walk; if you feel creative, paint. That’s how you create a sustainable daily practice that you can be excited about, each and every day. That’s also how you create an environment that supports both your physical and emotional well-being.

6. Journal. 

At the end of my practice, I take a few moments to write down my reflections for the day. After that, I list five things I feel positive about and an affirmation I’d like to focus on for the day. Even on days when I feel sad and frustrated, I push myself to identify five positives, helping me develop a sense of gratitude for everything I have in life.

Start a journal and every day list five things you are grateful for in your life. Based on the things that come up during your practice, create a positive affirmation to carry forward throughout your day. This is one small way to bring the energy you create in your safe space into other areas of your life.

7. Commit.

When I started my daily practice, I made a commitment with myself to never miss a day on my mat. But some days, especially in the beginning, I didn’t feel like doing my practice; it seemed like just another obligation I needed to force myself through.

However, as I became more comfortable in my space and more receptive to the things that were coming up during my practice, I learned that the days I resisted my practice where the days I needed it the most.

But things happen, and you may simply forget one day. Every moment is a chance to recommit. If you miss a day, start again. If you don’t know what to do one day, be still. Strive for progress, not perfection.

Take it one step at a time, one breath at a time.

It’s been over a year since my yoga practice became a non-negotiable part of my daily life, and I am still amazed at the insight, growth, and healing I experience because of it.

So what does a daily practice look like for you? Is it writing, painting, dancing, or playing the piano?

I encourage you to take a few minutes today to work through step one, and ask yourself: “What value can come to my life by devoting a few minutes a day to my self?”

That’s all it takes to be on your way toward developing a daily practice of your own.

Photo by Urbanicsgroup

Avatar of Victoria Gigante

About Victoria Gigante

Victoria Gigante is a life coach who helps people develop the tools to live empowering lives. She has a free e-course, 21 Days to a Daily Practice, on her website and a podcast called Empower Yourself. Follow Victoria on Twitter @VictoriaGigante and on Pinterest, and communicate with her directly on Facebook.

Announcement: Want to share your story in the next Tiny Buddha book? Learn more here!
  • Rhoda

    Excellent article. So many practical suggestions anyone could do.

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Thank you Rhoda!

  • Lars

    Two years ago, my ex-wife did the very same thing. One day, she packed her things and filed for divorce. We didn’t fight, but we also didn’t communicate, at all. I didn’t see it coming, I still have a lot of unanswered questions and she is not available (to me) for explanations. You pass it over quite quickly (with good reasons, I assume, because your focus lies elsewere, or because it is a completely different story), but I hope there was some sort of communication about the break-up. My ex-wife and I started our marriage together, I’d have liked to end it together. After this little hump – as I feel it – in your article, I like your story, your message.

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Hi Lars. Thank you for sharing your story. It has truly touched me deeply. As you correctly identified, I quickly passed over the story about my divorce because that was not the focus of this article. And yes, there is a very long story behind the ending of my marriage. I am sorry to hear how things ended for you. I love how you write that “My ex-wife and I started our marriage together, I’d have liked to end it together,” because even though I was the one to leave my husband, we did just that: ended it together. While initially my ex-husband was shocked at my wanting to leave him, he knew deep in his heart that it was absolutely the last thing I ever wanted to do and that I really had no other choice. In truth, he had “left me” years prior. To stay in that marriage would have meant disrespecting myself, and losing myself. These situations are so very very complicated. I am terribly sorry that your ex-wife is not available to communicate with you. All I can say is that the best thing you can do from this point forward is forgive: forgive your ex-wife, and forgive yourself. Then focus on acceptance and gratitude. All the best, Lars.

  • http://jackidilleycoaching.com/ Jacki Dilley

    You put so much wisdom and so many guidelines into your post. Thanks for all the ideas.

    I’m glad that your yoga practice led to work with your eating disorder. I’d love to hear about how it has been healing for you. Maybe a future post?

    In my own life, meditation helps me work with anxiety. Like you, I came to meditation during a very stressful life transition. It helps me find my peaceful center, and nowadays I feel “off” pretty quickly if I get away from my practice.

  • Graham

    On #4, 2nd last sentance you say: “See if you can direct the breath to different parts of your body…”

    Did you mean to say “awareness” instead of “breath?”

    How the heck do you direct your breath to be anywhere other than the lungs?

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Ahhhh Graham: “Direct the breath” is something we say regularly in yoga because breath represents the awareness. However, I suppose you do make a wonderful point. Awareness would have been better. So thank you!

  • http://twitter.com/VictoriaGigante Victoria Gigante

    HI Jacki: Thank you for your comment, and for the inspiration to write a future post about my battle with an eating disorder. I’m happy to hear that mediation has helped you work through your anxiety. Isn’t it amazing how having your own time and space each day can really serve as a strong anchor and foundation for a more peaceful life? I know for me, it’s comforting to know that I have a practice I can come to each day, and it requires nothing but me and my commitment to myself.

  • Deanna

    awesome article! you just gave me some confirmation i needed to hear. thank you for your words of wisdom!

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Awesome Deanna! You are very welcome. I’m glad you found the article helpful :)

  • Gloworm

    I love this article. One thing that particularly impressed me was “strive for progress not perfection.” I am going to strive to put that into practice everyday from now on!

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Awesome! Yes – this can be a tough one for many of us. Glad you found the article helpful!

  • Sarah

    How long should your daily practice be everyday? Do you think it would be beneficial to do it after work as I get home early and my house is empty? Thank you for such a positive article I really think this will help me focus myself. x

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Hi Sarah. Let your practice flow naturally, and try to minimize expectations. In the beginning, it may only last a few minutes. The key is to be consistent with doing it ever single day. Let it evolve. In the beginning, mine lasted anywhere from a few minutes to 45 minutes. Over time, it grew to being an hour long, then 2, sometimes even 3 hours long!! Now, I’m pretty consistent at 1.5 hours. But there are days when I only do it for 20 or 30 minutes. Trust yourself. You know what you need. As for when you should do your practice: It’s whatever works best for you. Being alone is key. I personally like to do mine first thing in the morning, but if you feel that after work would be best for your schedule – go for it!

  • Sue

    Thank you for this. I am really stuck right now. I see where I need to go and what I need to do but I can’t seem to move forward. You have touched on so many of the things I need to do or strive for. Thank you so much for sharing this with us. I am going to try one step at a time to work towards this time to focus on myself. Thanks again.

  • http://twitter.com/VictoriaGigante Victoria Gigante

    Hi Sue! Thank you for your comment. I’m glad you found this article helpful. You are strong. Remember: One step at a time…!

  • Dsa

    what is daily practice ? is it Yoga or can it be anything?

  • Victoria Gigante

    I just saw this comment, so I will respond now. A daily practice can be anything! It does not have to be yoga. It’s time and space alone, each and every day, that allows you to explore and just be yourself. Some people do this through meditation, painting, cooking, playing the piano, walking, writing, etc. A daily practice is just the act of taking time for YOU every single day.

  • Lee Anne Lydiate

    This is great! Exactly what I try to do on a day to day basis, especially through stressful times, being mindful is important.

  • sarthaki

    Excellent articles.