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Follow These Steps to Start Meditating at Home
Create the Space
It should be away from household distractions. A corner of your bedroom or living room is perfect.
You'll also need a timer that will sound at the end of your meditation session so that you're not constantly checking the clock to see how much time is left.
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Key Ideas
What Meditation Is
Meditation is being attentive to the fluctuations of your mind.
Most of the time, we completely identify with our own thoughts, meaning there is no separation between the thoughts and the thinker. Meditation begins to break down this relationship.
Designate a Time
Make sure you pick a time when you can consistently devote yourself to this practice. It doesn't have to be lengthy. Ten or fifteen minutes is a good place to start.
Create the Space
It should be away from household distractions. A corner of your bedroom or living room is perfect.
You'll also need a timer that will sound at the end of your meditation session so that you're not constantly checking the clock to see how much time is left.
Warming Up
You may want to do a little warm-up yoga sequence before sitting, especially if you are going to meditate first thing in the morning.
If you find you don't need to warm up, that's fine too.
How to Sit
If you can sit on the floor, have blankets or a cushion to sit on.
Try a cross-legged position like sukasana. If cross-legged isn't comfortable, try virasana. If you can't sit on the floor, that's fine too. Find a chair where you can sit up straight with both your feet resting flat on the floor.
Hand Positions
You can try any position you have seen, but you can also just place your hands in your lap or place the hands on your knees with the palms up or down. Find a position that is comfortable for you.
What to Do
Assume your seat and close your eyes. Begin to observe your breath without changing it. You can count the breaths if that helps you stay focused on them.
When your mind starts to wander, as it inevitably will, notice your thoughts and then release them.
How Long
When you first start, set your timer for five minutes.
When you are ready, begin to add one minute to your sitting time. Slowly work up to ten and then twenty minutes.
How to Finish
When your timer sounds, open your eyes.
Take just a few moments to notice how you feel after your practice.
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Be comfortable in a quiet place
To get started, it doesn't matter whether you sit or lay down as long as you are comfortable.
You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.
Become "present"
Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?
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Your workspace matters
Lighting
- The best kind of light you can have in your office is natural light. It helps our bodies maintain our internal "clocks" or circadian rhythms which affects our sleep and energy.
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- Don't sit with your back to a window unless you can shade it.
- Don't sit facing a window because that will make reading a monitor difficult.
- If you use a task lamp at your desk, position it so the bottom of the lampshade is at about the height of your chin when it's on.
Plants
- Indoor plants prevent fatigue during attention-demanding work.
- Even just having a window view of live greenery can be restorative and keep us focused.
- A peace lily plant requires little sunlight to survive and you only have to water it when the soil is dried out and is also great for cleaning the air.
- Cacti and aloe plants are other low-maintenance plants to consider.
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Meditation has drifted from its religious connections and has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stress and illnesses of the modern world.
3 core components of meditation:
- Awareness: Focus on developing awareness.
- Non-Judgement: Witnessing an experience or sensation without attachment or criticism.
- Peace: Though your feelings are valuable, mindfulness teaches you how to find serenity despite them.
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