How to Build a Consistent Twice-a-Day Meditation Practice:

Many people are drawn to Vedic Meditation because it’s simple, effective, and deeply nourishing. But as with any transformational practice, the benefits are directly tied to consistency. Vedic Meditation is designed to be practiced twice a day—once in the morning and once in the late afternoon or early evening. When you make it part of your daily rhythm, like brushing your teeth or making your morning tea, it becomes a powerful anchor in your life.

Here’s how to establish a twice-a-day practice that sticks.

In the Morning

The morning meditation sets the tone for your entire day. It helps clear out the residue of sleep, primes your nervous system for clarity and calm, and strengthens your ability to respond—not react—to life.

Wake Up Fully Before You Meditate.Give yourself a few minutes to stretch, splash your face with water, and wake up completely before sitting to meditate. Meditating while half-asleep tends to blur the line between transcendence and dozing off.

Postpone Caffeine Until After Meditation.That first cup of coffee or tea is often something we look forward to—but hold off until after you meditate. Caffeine activates the nervous system, which can make it harder to settle into a deep, restful meditation.

Keep Your Phone on Silent. The quiet after waking is sacred. Avoid texts, emails, or scrolling before meditation. Your 20 minute practice deserves your full attention, uninterrupted.

Make a Plan The moments of bliss that follow your morning meditation can be put to good use by taking the time to set your intention for the day. This includes planning for your afternoon meditation. I learned this trick from my time in politics where studies show that a voter is much more likely to show up at the polls if they have constructed a plan to vote.

In the Afternoon

Afternoon meditation can be trickier—it’s when schedules are tight and energy is low. But this is exactly when we need it most.

Schedule It In Your Calendar. Treat it like any other important appointment. Block off 20 minutes in the late afternoon or early evening, ideally before dinner. Setting a daily reminder can be a game-changer. If need be, set an alarm as a signal.

Get Creative About Where You Meditate One of the beauties of Vedic Meditation is its portability. You can do it in your car (parked!), on a park bench, at your desk, or in a quiet corner of your home. Don’t wait for the “perfect” setup—just sit and close your eyes.

Find a Meditation You Look Forward To. Many meditators say their favorite part of the day is those 20 minutes of stillness. The practice is enjoyable, nourishing, and deeply restful. Once you experience that, you’ll start to crave it.

 Make It Non-Negotiable When meditation becomes non-negotiable—like brushing your teeth—it no longer requires willpower. It’s just what you do. Rain or shine. Busy day or not. The key is to decide it matters enough to prioritize.

You might not always want to meditate, but you’ll always be glad you did.

In The Evening

What you do in the evening shapes how your next morning unfolds. A calm, intentional wind-down supports early rising and makes morning meditation more easeful.

Consider preparing your space the night before. Maybe even set out a shawl or cushion. Turn off screens early, sip herbal tea, go to bed on time. A good day of meditation often begins the night before. As you wind down from the activities of your day, make a plan for tomorrow including when and where you plan to meditate.

Build in Accountability and Community

Consistency is easier when you're not going it alone. Join a weekly group meditation, or find a meditation buddy to check in with. Share wins, laugh about distractions, and encourage each other when motivation wanes. Community matters—especially on the days when your mind tells you it’s too busy to sit.

Establishing a twice-a-day meditation routine isn’t about perfection—it’s about commitment. The benefits of Vedic Meditation come with regular practice: more energy, better sleep, clearer thinking, and a deep sense of calm that stays with you long after you open your eyes.

Start small. Be gentle. And keep showing up. The practice will take care of the rest.

Jai Guru Deva.