The Ultimate List of Spiritual Practices (200+ Disciplines & Techniques)

Welcome to the world of spiritual practices, a world of intrigue, exploration, discovery, and pitfalls.

A vast ocean of practices exists in this world. In fact, a list of over 200 spiritual practices is highlighted below.

To navigate the realm of spiritual practices, this in-depth guide presents a holistic framework for exploring and understanding the various types of disciplines and techniques available to you.

What you choose and where you go from here is up to you.

Let’s dive in …

What are Spiritual Practices?

How do we define a spiritual practice?

At the most basic level, spiritual implies “of the spirit.” As such, a spiritual practice would be any method or exercise that helps an individual move toward the Spirit.

But this definition triggers two related questions:

1. Who or what exactly is moving toward the Spirit?
2. What do we mean by the term “Spirit”?

Let’s briefly address both of these questions …

The Practitioner

From a psychological viewpoint, the individual who engages in spiritual practices represents the ego (synonymous with the self, with a small “s”).

The ego is a complex set of identifications, conditioning, opinions, positions, desires, preferences, and judgments. It’s our perceived self-identity or sense of self.

From the viewpoint of the ancient traditions, this small self is ultimately considered a false self. Spiritual practices are designed to help individuals realize this.

The Meaning of Spirit

The Spirit is known by many different names, depending on the tradition and the context in which the term is used.

The Self (capital “S”) is a standard term related to Spirit.

In psychology, related terms include Higher Self, True Self, Authentic Self, or Inner Self. All of these terms are used in contrast to the concept of the small self or ego.

In Western religions, the most common terms for Spirit are God, Divinity, or the Holy Spirit.

In the Eastern traditions, the Spirit or Self is referred to as:

• Original Spirit
• Original Nature
• Original Face
• Oversoul
• Purusha
• Atman
• Brahman

For example, in Taoism, the concept of the Conscious Spirit (or ego-self) is contrasted with the Original Spirit (or Self).

We might think of the Spirit as an all-pervading, inner Divine center within one’s consciousness.

The Primary Function of Spiritual Practices

Now that we’ve addressed the above two questions, let’s clarify:

What’s the purpose or goal of spiritual practices?

The purpose of spiritual practices and disciplines is to realize a higher state of consciousness beyond the mundane everyday state of the ego (small s).

Standard terms used within the traditions include Self-realization, enlightenment, and self-liberation (Moksha).

Each of the Wisdom traditions provides a complex set of spiritual practices—called sadhanas in Hinduism, for example—to assist the individual (spiritual aspirant) in achieving this goal.

In Carl Jung’s terminology, the goal was to attain the Transcendent Function of the Self, considered the ultimate objective of his individuation process.

Psychologist Abraham Maslow referred to this state as Self-Transcendence.

Note: Click here to skip directly to the spiritual practices list.

The Vital Role of Spiritual Practices in Wisdom Traditions

Within each of the ancient Wisdom traditions, there are generally three components:

1. The religion itself
2. A philosophical system
3. A system of practices

Let’s examine each one:

1 – Mythology: Stories & Systems of Belief

The religion itself is a set of beliefs and stories that have been passed down through generations.

The average person was generally conditioned with religious dogma and rituals from early childhood. The religion itself is ultimately a mythology that lives within the psyche of the cultures that abide by it.¹“Mythology” in the way Joseph Campbell used the term.

For those adhering to a mythological structure, their understanding of the cosmos, meaning, and life purpose is provided by their religion.

The majority adheres to their religious structure, complete with all its rituals, customs, and belief systems, which are all taken at face value. (Meaning, they are “true” because we were told they were true. The book says so.)

However, there are multiple ways of interpreting these religious systems; they can be perceived literally (or exoterically), allegorically (stories to understand human behavior), or symbolically.

2 – Philosophical Systems of Perennial Truths

For the adepts, those who had transcended these mythologies, the focus was on understanding an in-depth philosophical system with its fundamental truths, virtues, principles, and precepts.

These truths were not accepted at face value. Instead, they required constant examination, observation, and reflection to validate and apply these principles within oneself.

3 – Foundational and Systemic Practices

Most relevant to our discussion here, each tradition had an advanced system of practices. The precepts weren’t meant to be just memorized, for this would reduce them to a system of beliefs (religion or mythology).

Instead, in the context of the Wisdom Traditions, the precepts and inner truths were meant to be discovered and actualized within the individual through a series of practices.

That is, these truths were not meant to be conceptual or intellectual, but experiential reality.

Exoteric Religion vs Spiritual Practice

When an exoteric religion is taken at face value, its stories and teachings are generally assimilated only on a conceptual or intellectual level (based on hearsay or dogma).

Hearing these stories and teachings at a young age, these messages form a system of beliefs that many individuals maintain throughout their adult lives.

In contrast, with spiritual practices, the intention is to realize the meaning of these teachings (or potentially invalidate them) through one’s direct experience.

In this way, spiritual practices can provide a means for “phenomenological research” without preconceived notions, thereby transcending hearsay and beliefs.

As such, effective spiritual practices can be very powerful.

Spiritual Practices within a Holistic Framework

It’s practical to view spiritual practices within some overall framework.

Any such framework provides a “holistic view” for how to approach various methods. Different practices and spiritual disciplines activate and develop multiple aspects of our being.

Each Wisdom tradition viewed the total being as a composite of different bodies, qualities, or dimensions.

In the simplest terms, we might have a framework of body, mind, and spirit.

The Five Koshas

For example, in the Yogic tradition, they have what’s called the five koshas or sheaths:

1. Food sheath (Annamaya)
2. Vital energy sheath (Pranayama)
3. Mental sheath (Manomaya)
4. Intellect sheath (Vijnanamaya)
5. Illumined sheath (Anandamaya)

Each sheath represents a body. In order:

1. Physical body
2. Energy body
3. Emotional body
4. Wisdom body
5. Bliss body

These body-sheaths also represent veils that are meant to be transcended, leading one to the illumined sheath—the Spiritual Body or Self.

The Three Treasures

Taoism provides a simpler framework with its Three Treasures model. The Three Treasures are:

1. Jing – the life essence of the body
2. Qi – the body’s energetic system
3. Shen – Spirit or consciousness

So, once again, we see layers of “sheaths” or bodies that ladder up to Spirit:

• Jing represents the physical body (especially the vital organs where the Jing is stored).
• Qi represents the energetic body, encompassing all its meridians, pathways, and fields.
• Shen represents the Spirit body, or the higher consciousness within.

At the very least, effective spiritual practices will address the above three bodies.

The spiritual practices within these traditions are designed to address each of these bodies, restoring and improving their functioning in such a way that spiritual evolution becomes a natural and spontaneous process.

As we explore the spiritual practices listed below, notice how each type of practice addresses different dimensions of our overall being.

The Wilber-Combs Lattice

States versus Stages

For our purposes here, one last, but vital insight from transpersonal psychology is the differentiation between:

1. States of Consciousness
2. Stages of Consciousness

Understanding the difference between states and stages is essential for effective, long-term practice.

Altered States of Consciousness

Many spiritual practices can trigger altered or “higher” states of consciousness. A noticeable change in perception from your normal, daily waking state defines an altered state.

Altered states of consciousness are temporary. These altered states can be revelatory and insightful. However, they don’t, for the most part, change the structure of your consciousness.

Higher Stages of Consciousness

In contrast, other spiritual disciplines and practices are designed to change the very structure of one’s consciousness over time.

These structural changes tend to be permanent. That is, once a new structure within one’s consciousness is established, the individual doesn’t return to the prior structure.

Illustrations of States and Stages

Taking psychedelics or experiencing religious fervor during a Church ceremony are examples of altered states.

Your experiential reality is altered, potentially leading to experiences of joy, elevation, and higher realizations.

However, after the substance wears off or the religious gathering ends, you eventually return to a similar state as you were in before the peak experience.

In contrast, meditating collectively for thousands of hours can produce structural changes in one’s consciousness.

Over time, your perception of reality changes. You react differently to outside and internal stimuli. You see things differently. As such, your understanding and behavior tend to change.

Most children have some experiences with higher states of consciousness. Stabilizing within those higher states, however, generally requires consistent discipline of spiritual practices over time.

8 Types of Spiritual Practices

Before presenting a comprehensive list of spiritual practices, it will be beneficial to categorize these practices into related groups.

Doing so helps reduce a large number of practices into a manageable set of types. These types include:

1. Meditative practices
2. Energetic practices
3. Analytical methods
4. Nature-inspired practices
5. Sound-based practices
6. Prayer-centered practices
7. Service-oriented practices
8. Occult practices

Although there are hundreds, if not thousands, of spiritual practices, they can be mainly categorized into one of these eight categories.

Now, let’s break down each group.

Meditative Practices

Meditative practices and disciplines comprise a vast category within the Wisdom traditions. All forms of meditation fall into this massive category.

Meditation is a practice that cultivates one’s attention and focus. Meditative practices are designed to quiet the mind, and in some cases, transcend it.

Every wisdom tradition offers a multitude of specific meditative practices for accomplishing this, including sitting meditations, standing meditations, walking meditations, contemplation, and self-reflection.

These practices often involve focusing one’s attention on various “objects,” including:

• The breath
• Region of the body
• A mantra
• A quality within the mind
• The sense of one’s being

Extensive research shows that long-term meditation (cumulative over time) fundamentally changes one’s brain and leads to many health benefits as well. Different forms of meditation develop one’s cognitive faculties in varying ways.

Energetic Practices

Energetic practices generally help relax and open the body, allowing its natural vital energy to flow freely. Virtually all advanced and integrated systems include body-oriented and energetic practices to support mind-based disciplines.

Examples of energetic practices include specific types of breathwork, movements, postures, and hand mudras. The Yoga system from India, including Kundalini Yoga, and the Taoist system, including Qigong, Neigong, and Neidan, are the most relevant examples.

These schools provide intricate methods and practices for cultivating the native energy stored within the body. The internal martial systems from China are also based on these principles, including the three sister forms: Tai Chi, Bagua, and Hsing-Yi.

Fasting is another common spiritual practice used to help purify the blood and organs while stimulating the energy body.

Even a practice like solitude can be perceived as an energetic. Spending a great deal of time alone in silence can help an individual restore their energetic field.

Analytical Methods

While meditation helps cultivate attention and stabilize the mind, analytical methods allow us to refine it.

The ancient traditions are rich in analytical insights derived from self-analysis. The masters of these traditions were brilliant, self-taught psychologists, as they carefully observed their behavior and that of others over extended periods.

Chan Buddhism, for example, provides detailed methods for getting to the core of desire, helping one understand how it arises.²See, Chih-i, Thomas Cleary (Trans), Stopping and Seeing, 1997. Tibetan Buddhism offers a comprehensive mind training program called Lojong that highlights a great deal about our tendencies and behaviors.³https://www.goodreads.com/list/show/33015.Tibetan_Buddhism_Lojong_Mind_Training

More recent analytical methods were developed by depth psychology and later iterations. Examples include shadow work, active imagination, dream analysis, and other forms of inner work.

Analytical approaches often involve differentiating oneself from the archetypes of the unconscious, what the traditions referred to as “ghosts and spirits,” helping one move toward the Self/Spirit.

Nature-Inspired Practices

Nature-inspired practices enable individuals to transcend their small self (ego) and connect with the natural world. Nature-based methods are often used in conjunction with the other practices highlighted here.

Examples of nature-based exercises include sun gazing and grounding techniques. Simply walking outside, appreciating plant and animal life, or communing with nature all qualify for this category.

Psychedelics or entheogenic substances are also technically nature-based practices. Ancient Shamans, adepts, and mystery schools utilized specific plants and herbs with psychoactive properties to induce altered states of consciousness. Ayahuasca ceremonies are one example.

Note: If you have any history of mental illness, consider avoiding psychedelics as they can trigger latent psychosis hidden within one’s psyche.

Sound-Based Practices

Virtually all the Wisdom Traditions also use sound-based spiritual practices. Group chanting and individual (audible) mantras are used to induce altered and higher states of consciousness.

Eastern monasteries often employ gongs, bells, and bowls calibrated to specific frequencies to facilitate the induction of altered states of consciousness. Catholic churches and cathedrals use massive organs to achieve a similar effect.

In Qigong, the practitioner produces specific sounds to vibrate at the particular frequency associated with each organ (Six Healing Sounds). In sound healing therapies, all of the above are utilized, along with tuning forks and other innovative, frequency-based tools.

Prayer-Centered Practices

Prayer-centered spiritual practices are designed to invoke the Divine, either externally or within oneself.

Prayer-based methods are often used by individuals on a devotional path (called Bhakti Yoga in the Hindu tradition).

Prayer may be directed to one’s God, a guru, or to a higher quality within oneself (for example, purity or beingness).

Prayer often involves the repetition of a particular Holy passage (for example, The Lord’s Prayer) or a mantra used to influence your subconscious mind.

Service-Oriented Practices

Service-based practices are designed to help individuals prioritize the needs of others over their own.

Serving others can be a means of reducing the sense of importance of an individual’s ego, while seeing oneself in others (regardless of one’s race, ethnicity, religious affiliation, or other belief systems).

The goal of service-oriented spiritual practices is to take action without egoic intent (personal gain) or attachment to the outcome. (For example, if you “help” someone because you secretly want praise or acknowledgement, you are servicing the ego.)

In the Yoga system, this is called Karma Yoga.

Occult Practices

The ancient traditions, as well as the New Age, also offer a wide range of occult practices. “Occult” means hidden; it often refers to secretive or supernatural knowledge and insights.

This spiritual practice category encompasses the metaphysical (beyond the physical), sometimes involving access to the etheric or astral domain.

Divination practices were common in ancient traditions. For example, the Taoist I-Ching (Book of Change) provides a powerful means of understanding the nature of repeating cycles.

Occult practices in the New Age include astral travel, out-of-body experiences, Tarot cards, channeling, drum circles, astrology, and various forms of ritual.

Technically, ancient tantric practices would also be included within this category.

Photo by Jeremy Bishop | Unsplash

Spiritual Practices Listed by Category

Before reviewing a master list of spiritual practices, let’s examine a list of different religious systems and their associated spiritual practices.

It’s important to note that each major religious branch has a range of schools within it.

For example, within Buddhism, there are various traditions, including Southern Buddhism, Mahayana Buddhism, Tantric Buddhism, Tibetan Buddhism, and Chan Buddhism, among others.

Within Taoism, you have the Northern Reality School, Southern Reality School, Complete Reality School, and so on. The same applies to each tradition.

Religious and spiritual systems include:

1. Buddhism
2. Hinduism
3. Christianity
4. Taoism
5. Confucianism
6. Judaism
7. Islamism
8. Shamanism
9. New Ageism
10. Paganism
11. “Secular spirituality”

Meditation Practices List

The variety of meditation practices found within the wisdom tradition is extensive, and many “modern” versions are available as well. These meditative spiritual practices include:

1. Mantra-based meditation
2. Observer meditation
3. Mindful breathing meditation (Anapanasati)
4. Zen meditation (Zazen)
5. Vispanna meditation
6. Loving-kindness meditation (Metta)
7. Calm-abiding meditation (Samatha)
8. Heart-based meditation (Bodhicitta)
9. Chakra meditation
10. Body scan (mindfulness technique)
11. Focused meditation
12. Compassion meditation
13. Reflection meditation
14. Contemplation meditation
15. Yoga meditations
16. Mindfulness meditation
17. Mindfulness-Based Stress Reduction (MBSR)
18. Movement meditation
19. Guided meditation
20. Visualization meditation
21. Candle-gazing meditation
22. Walking meditation (Kinhin)
23. Meditation on impermanence
24. Transcendental meditation (TM)
25. Progressive Muscle Relaxation (PMR)
26. Seventeen Tantras
27. Vajrayana meditation
28. Trataka Meditation (also spelled tratak)
29. Mandala meditation

List of Breathing Techniques

Similarly, the wisdom traditions are rich in a variety of breathing techniques designed to help calm the body and mind. New variations of these ancient methods have also been developed.

1. Diaphragmatic breathing (balloon breathing)
2. Deep belly breathing
3. Natural breathing
4. Reverse breathing
5. Alternate nostril breathing (Nadi Shodhana)
6. Victorious breath (Ujjayi)
7. Skull Shining Breath (Kapalabhati)
8. Lion’s breath
9. Three-Part Breath
10. Buddha’s Breath
11. Resonant breathing
12. Humming bee breath (Bhramari)
13. Breath counting
14. Pranayama breathing
15. Holotropic breathing
16. Pursed lip breathing
17. Breath focus technique
18. Sitali breath
19. 4–7–8 breathing technique
20. Sufi Whirling
21. Heart Centered Breathing

List of Mantra Practices

Mantras play a vital role in many spiritual traditions. They are often used in conjunction with meditation.

1. Bija Mantras (Seed mantras like Om)
2. Sanskrit Mantras (Gayatri and Maha Mrityunjaya Mantra)
3. Prayer Mantras
4. Chakra Mantras
5. Saguna Mantras (Mantras with Form)
6. Nirguna Mantras (Mantras without Form)
7. Japa Mantras (Repetitive Mantras)
8. Shlokas (Verse Mantras)
9. Various Affirmations

List of Common Prayer-Based Practices

Prayer-centered spiritual practices include:

1. Prayer of Intercession
2. Prayer of Blessing and Adoration
3. Prayer of Thanksgiving
4. Prayer of Petition
5. Repenting prayer
6. The Lord’s Prayer
7. Listening prayer
8. Prayer of the Holy Spirit
9. Prayer of consecration
10. Prayer of agreement
11. Prayer of faith
12. Centering prayer
13. Healing prayer
14. Liturgical prayer
15. Prayer of worship
16. Confession
17. Affirmation prayer
18. Prayer for others
19. Contemplative prayer
20. Imprecatory Prayer
21. Guidance prayer
22. The prayer of agreement (also known as corporate prayer)
23. The prayer of request (or supplication)
24. Meditative Prayer

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Spiritual Practices List by Tradition

Using the list of religious systems above, let’s review examples of spiritual practices within each tradition.

Types of Yogas

The Yogic system in India is one of the oldest and most robust in the world.

In yoga philosophy, there are “four paths” to realize enlightenment:

1. Karma Yoga: The Path of Action (“Right Action”)
2. Bhakti Yoga: The Path of Devotion (“Purity” or “Satva”)
3. Rāja Yoga: The Path of Control (controlling one’s ego)
4. Jñāna Yoga: The Path of Knowledge  (knowledge of the Self)

This article provides a detailed overview of each path. See this guide on nonduality for an in-depth introduction to Jñāna Yoga.

Types of Yogas include:

1. Hatha Yoga
2. Vinyasa Yoga
3. Ashtanga Yoga
4. Iyengar Yoga
5. Yin Yoga
6. Restorative Yoga
7. Kundalini Yoga
8. Bikram Yoga
9. Power Yoga
10. Sivananda Yoga
11. Prenatal Yoga
12. Aerial Yoga
13. Acro yoga
14. Yoga Nidra

In general, Yoga illustrates the integrative nature of these wisdom traditions. Sets of practices include:

• Moral codes (yama)
• Self-purification exercises (niyama)
• Postures (asana)
• Breathing practices (pranayama)
• Ways to withdraw the senses (pratyahara)
• Focused concentration (dharana)
• Meditation (dhyama)
• Union with Spirit (samadhi)

You’ll find similar categories of spiritual practices in other ancient traditions.

List of Taoist Practices

The Taoist system emphasizes the importance of cultivating the energy body.

There are literally thousands of Taoist spiritual practices. Within Qigong alone, there are reportedly 3,600 exercises.

Qigong practices are often separated into three groups:

1. Qigong for health
2. Qigong for martial arts
3. Qigong for spiritual development

Qigong for health, designed to restore the body, sets the foundation for more advanced spiritual practices later on.

Providing a comprehensive list of Taoist practices is beyond the scope of this guide; however, examples include:

1. Bigu (grain avoidance)
2. Wuji Gong (Primordial Qigong)
3. Microcosmic Orbit
4. Macrocosmic Orbit
5. Taoist meditation
6. Neigong
7. Neidan firing process
8. Embryonic breathing
9. Daoyin (Tendon Stretching)
10. Tai Chi
11. Bagua
12. Hsing-Yi
13. Swimming Dragon
14. Ba Duan Jin (8 Pieces of Brocade)
15. Bone Marrow Washing
16. Five Animals
17. Six Healing Sounds
18. Five Elements Qigong
19. Sleeping Qigong
20. Golden Flower
21. Zhan Zhuang

List of Buddhist Spiritual Practices

Similar to Hinduism and Taoism, Buddhism provides a rich tapestry of spiritual practices, with an emphasis on meditation:

1. Insight meditation (Vipassanā)
2. Calm-abiding meditation (Samatha)
3. Loving-kindness meditation (Metta)
4. Mindfulness practices
5. Walking meditation
6. The Eightfold Path
7. Generosity (Dana)
8. Bowing (for respect and humility)
9. Chanting
10. Mantras
11. Offerings of devotion

Christian Practices List

Within Christianity, standard spiritual practices include:

1. Meditating on God’s word
2. Prayer (communing with God)
3. Studying scripture
4. Spiritual fasting
5. Spending time alone with god (solitude)
6. Submission
7. Service to help others
8. Confession
9. Worship
10. Fellowship
11. Chastity

Spiritual Practices List in Confucianism

Practices within the Confucian system include:

1. Cultivating virtues
2. Ritual propriety (etiquette)
3. Filial piety (respect for parents and elders)
4. Ancestor veneration (honoring the deceased)
5. Self-cultivation
6. Bowing
7. Righteousness (Yi)
8. Rituals and ceremonies
9. Divination (Yijing; yarrow-stalk divination)

Jewish List of Practices

A list of practices within Judaism includes:

1. Prayer
2. Torah study
3. Observing Shabbat
4. Keeping Kosher (dietary law)
5. Mussar (character development)

Islamic Practices List

Standard Islamic spiritual practices include:

1. Prayer (Salah)
2. Remembrance of God (Dhikr)
3. Repentance (Tawbah)
4. Charity (Sadaqah)
5. Patience (Sabr)

List of Shamanic Spiritual Practices

A list of spiritual practices within Shamanism includes:

1. Spirit communication (spirit guides and animal spirits)
2. Shamanic journeying (traveling to other realms in an altered state)
3. Soul retrieval (a healing practice to recover from trauma)
4. Shamanic divination
5. Shamanic offerings (to the spirit world)
6. Sound healing
7. Dreamwork

New Age Practices List

The number of so-called “New Age” practices is considerable. Many of these practices and fields are adapted from more ancient methods.

However, I feel compelled to offer a brief warning about new ageism. While it has become immensely popular over the last 30 years or so, the roots of new ageism are suspect.⁴For example, if you look into Lucis Trust (originally Lucifer Trust) and the role of Alice Bailey, Helena Blavatsky, and so on, there’s reason for concern.

Also, many of its practices are cautioned against in ancient traditions for specific reasons. For example, channeling or any practice that leaves you vulnerable to etheric entities is generally discouraged by the traditions.

That said, the new age does offer a host of spiritual practices to explore, including:

1. Divination (like Tarot)
2. Rituals
3. Channeling (mediumship)
4. Bodywork
5. Energy healing
6. Crystal Healing
7. Chakra cleaning
8. Drum circles
9. Biofeedback
10. Mantras/chanting
11. Connecting with angels, deities, and entities
12. Aromatherapy
13. Feng Shui
14. Law of Attraction
15. Sacred Nature
16. Astrology
17. Numerology
18. Centering Prayer
19. Astral travel

Pagan Practices List

Spiritual practices found within paganism include:

1. Ancestor reverence
2. 5-element rituals in nature
3. Divination practices (like Tarot reading)
4. Creative expression (arts, music, herbalism)
5. Season festivals (celebrating the solstices and equinoxes)
6. Creating home shrines
7. Meditation or contemplation

List of Secular Spiritual Practices

So-called secular spiritual practices comprise basically the practices highlighted above. The difference is that there’s no exoteric religion or mythology associated with them.

For example, practicing mindfulness meditation or Qigong does not require a belief system or mythological framework. Secular spiritual practices tend to focus on personal growth.

Ultimately, the goal remains the same: to move toward something greater than oneself or to experience the interconnectedness of all things.

I’ll avoid listing these practices here, as it would be a repetition of what’s covered above.

Mandala from Sera Monastery

A Master List of Spiritual Practices

Okay, now we’re ready to review a master list of spiritual practices:

Photo by Stephen Ellis | Unsplash

How to Approach Spiritual Practices for Beginners

If you’re just getting started with spiritual practices, here are a few things to help you build momentum:

1) Pay attention to what resonates with you

You may find yourself gravitating to specific practices and methods. This is often a positive indication.

2) Focus on the breath

Breathwork is foundational for virtually all other spiritual practices.

Training your body how to breathe properly will help relax the body, calm the mind, and increase your focus and attention.

3) Incorporate body-mind practices

Most of us are relatively divorced from our bodies, living mostly in our minds instead.

Practices that combine body and mind, such as integrating movements with breathing, stretching with breathing, or sensing the body’s energy, strengthen one’s foundation and help to access the Center.

This body-mind integration will support later practices and development.

4) Stay present as you practice

It’s easy to lose focus on your practice, especially in the beginning. The mind begins to wander …

• What am I going to eat for dinner?
• What’s on TV tonight?
• What am I going to do this weekend?
• How am I going to afford …

When you start spiritual practices like meditation, every possible thought will enter your mind to avoid the task at hand.

Still, staying present with your practice is essential to facilitate progress and results.

5) Start small

Since being mindful is essential but challenging, take it one step at a time—small, incremental changes.

For example, start by practicing breathwork for only 60 seconds. Meditate for only two to five minutes. Do less initially, not more.

As with strength training, you can increase your repetitions and weights over time.

A 2-minute meditation may initially feel like a lifetime. However, after a few months of daily practice, a 20-minute meditation becomes comfortably attainable.

6) Focus on experiential results over study

Study is critical because it helps us develop our cognitive intelligence and language for understanding higher truths.

However, some individuals tend to focus too much on their studies. For example, studying ancient philosophical texts or daily reading of the Bible.

While this may serve the individual from an intellectual perspective, it is arguably not representative of true practice (from a developmental standpoint).

Remember, valid practices produce experiential results.

For example, you can become very knowledgeable about meditation, learning the various types of practices, their history, and their benefits. However, until you apply discipline and willpower to meditate consistently, deepening your practice each day, no significant changes in your consciousness will likely occur.

7) Be patient

While peak experiences can occur at any moment, expecting them to happen or making them your primary goal can hinder your long-term practice and development.

Be patient with your daily practice. It’s a process. The fruits come with time and careful cultivation.

8) Cultivate will

As with any good habit, cultivating willpower is an essential aspect of committing to daily spiritual practices.

Set an initial goal of practicing each day, ideally at a specific time that’s convenient for you. Consider setting aside a specific area in your home for practicing. Set a timer, if that helps you.

For more effective strategies, refer to this in-depth guide on implementing positive changes.

9) Build conviction

Practices can become stale over time. If they become like some other chore, the process will become mechanical and lifeless. As such, little progress will be made.

To prevent this from happening, build resolve, conviction, and faith in practice itself. Continuously remind yourself why you’re doing the particular practice and what goal or vision you have for doing so.

Keep your practice alive within you!

Good luck!

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