If you don’t have a regular meditation practice and would like to establish one, I highly recommend using Insight Timer. It is an app that you install on your phone, computer or tablet to help you stay on track with your regular meditation practice. (There are other apps of this nature, but I have only had experience with Insight Timer.)
Why use Insight Timer?
- It will time your meditation so you don’t have to keep looking at the clock.
- It provides a beginning and ending bell that is very satisfying.
- It reminds you that you are not alone in this endeavor, that at this very moment thousands of people around the world are also meditating. There’s a map of where they all are as well as profile photos. A global sangha!
- It provides guided meditations (including my own) for all different kinds of meditative experiences: To relax, to develop awareness or to get to sleep, for example.
- It provides talks by teachers, although if you are seeking dharma talks, I would recommend dharmaseed.org.
- You can find community in the many different online groups that focus on various traditions or aspects. For example, I belong to ‘Women Who Meditate’ and ‘American Buddhists’.
- It’s free! While there are advanced features that cost some minimal amount, this is a free service offered by people in the tradition of generosity.
- It keeps track of how much you are meditating and gives you congrats and stars for consistent practice. While this may feel like being in grade school, it is not surprising that most of us still respond to stars, especially when aligned with our core intention.
- You can set it up to remind you to meditate at whatever time you want. Especially useful for a beginner who hasn’t established the habit of meditating at a certain time of day.
How to use Insight Timer
First download the app. https://insighttimer.com
If you are installing it on your phone, it’s wise to put your shortcut to it on your main screen so it is up front to remind you to meditate. Apps for mind traps like social media and games can be put on subsequent screens. You’ll find them! Besides Insight Timer’s Buddhist bell logo is a powerful emblem of your deepest intention to stay present and compassionate.
In the app, you will set up your profile. There are many privacy options so explore and see what works for you. As you feel more at ease with the program, you may want to revisit your profile and adjust. You may just want to start by sharing your first name and a peaceful nature photo.
In settings (the little gear image), make ‘Timer’ your opening screen. This will help you stay on track and not get lost in checking out groups, etc. when your intention was to meditate. It’s so easy to get distracted in social media, so make it easier to start your meditation than to get caught up in the comments in the ‘groups’ section. Even though it is a supportive community, if it is keeping you from meditating, it’s just another distraction!
On the timer page you will put in how many minutes you want to meditate and what sounds you want at the beginning and end. The free bells are really nice. but perhaps you prefer something different.
Now you are all set to meditate!
If you are a beginner, I suggest setting the timer for ten or fifteen minutes at the most to start. You can always continue to meditate after the end bell rings if you feel like it. And, if you want ‘credit’ for the full time you meditated, just check the little box above ‘DONE’ that asks if you want to log your extra minutes.
Each day you can then add more time in five minute increments, until you are meditating anywhere between twenty and forty minutes a day. Find what works best for you. There is no rule. Just developing a regular daily practice of any length is something to celebrate.
After meditation, the phone is right there, so handy, but try not to get involved right away exploring the groups, checking email or browsing social media. Instead stay present with the quality you have cultivated in your meditation. Do some mindful self-care, make yourself a cup of something to drink with mindfulness, practice mindfulness as you do meal prep, household chores, dog-walking, etc., keeping that quality of spacious ease active. If your mind is busy with some challenge you are facing, this period of deeper awareness after meditation is a good time to do some inner inquiry, journaling, walking in nature, and being open to the wisdom that is more likely to come when you have cultivated quiet receptivity.
If at a different time you want to more fully explore Insight Timer, you might look into the communities. There are many! If you want to join in, it’s easy to request to be a member. If you like the conversations, you can visit often and get involved by ‘liking’ and/or commenting. Once you comment, you will get notifications whenever anyone else comments, so it may get more involving than you want. But it also might be just the sangha you are seeking. If you want to post in these communities, bring your Wise Speech to bear before posting: Is it true? Is it kind? Is it timely? What is my intention here? If you share an experience, try to give the gist of it rather than the details, especially if it involves other people. The groups on Insight Timer are meant to be about inspiring each other to practice, so if your sharing is not helpful in that way, reconsider sharing it. This is not a gossip mill or a therapist’s office.
Using Insight Timer, or another similar app, can be very skillful. But meditating with your phone by your side can be challenging. Set your phone to ‘Do Not Disturb’ if you are likely to get tantalizing sound notifications that you have a message, email or phone call. If this is too difficult, forget about Insight Timer! Meditate the old fashioned way with your phone in another room.
Whatever you do, may it support your ongoing meditative practice.