Meditate At Home: A Sustained Practice Guide

Creating and sustaining a home meditation practice can be a powerful way to bring stillness and mindfulness into your life. It can be a challenging habit to build, but the benefits are far-reaching and long-lasting. Here are some steps to help you establish and maintain a consistent meditation practice at home:

- Start small: Begin with short, manageable sessions. Even a few minutes a day can make a difference and help you build momentum over time.

- Consistency is key: Aim to meditate at a consistent time and place each day. However, don't be discouraged if you need to be flexible due to life's demands. The important thing is to practice daily.

- Choose a suitable space: Select a quiet, comfortable, and dedicated area in your home that promotes a sense of calm and relaxation. It can be a corner of a room, a meditation cushion, or even your backyard.

- Minimise distractions: Keep your meditation space clean, uncluttered, and free from distractions. Embrace minimalism and create an environment that allows you to stay focused.

- Make it comfortable: Ensure your seating arrangement is comfortable, supporting proper posture with a straight back. You can use meditation cushions, chairs, or floor pillows.

- Engage your senses: Create a soothing atmosphere by using soft lighting, calming sounds or music, and pleasant scents such as essential oils or incense. Incorporate natural elements like plants or flowers to enhance the space.

- Personalise your space: Add meaningful touches such as artwork, inspirational quotes, spiritual symbols, or family photos. Make the space your own, inspiring you to return to it regularly.

- Explore different techniques: Experiment with various meditation techniques to discover what works best for you. There are many forms of meditation, such as mindfulness meditation, guided meditation, and gratitude meditation.

- Extend your practice: Bring mindfulness into your daily life by paying attention to your bodily sensations and movements throughout the day. This will help you stay present and aware even outside your dedicated meditation time.

Choose a quiet, comfortable space with natural light

Creating a home meditation practice is a great way to gain the benefits of meditation, such as reduced stress and improved focus and overall well-being. When setting up a meditation space at home, it is important to choose a quiet, comfortable space with natural light.

Firstly, pick a space that feels calm and relaxed. A quiet space away from the hustle and bustle of everyday life is ideal for meditation. If you can't dedicate an entire room to meditation, an empty corner of your bedroom or living room will also work.

Secondly, consider natural light. Spaces with natural light can help you feel more connected to nature and create a soothing space for your practice. If you are in a busy urban environment with harsh sunlight, sheer curtains can help diffuse the light while still letting in a cool breeze.

Remember, there are no specific rules when it comes to choosing the perfect meditation space. The most important thing is that you feel comfortable and can stay focused during your practice.

Once you have chosen your space, you can further enhance the atmosphere by opting for soft lighting and incorporating natural elements. Candles, fairy lights, or salt lamps can help create a soothing ambiance. Bring nature into your meditation space with plants, cut flowers, or jars filled with sand or pebbles. Natural materials like wood or bamboo can also contribute to a relaxing environment.

Additionally, choose soft, calming colors for your walls and fabrics to promote relaxation and security. Soft pastels, earth tones, or neutral colors can create a tranquil environment.

By following these steps, you can create a peaceful and inviting meditation space that supports your practice and helps you stay consistent and focused.

Start small and work your way up

Starting small and working your way up is a great way to create and sustain a home meditation practice. Begin with small, manageable sessions. Even three minutes can make a difference. Starting with short sessions also helps you gain the momentum you need to sustain your practice in the long run.

The quality of your meditation is more important than the length. You can start with a time that feels comfortable for you. If you are just beginning, it can be helpful to choose a short time, such as five or ten minutes. Once you feel comfortable with the length of time, you can slowly add a few more minutes.

Meditation teacher Sharon Salzberg says:

> One of my meditation teachers said that the most important moment in your meditation practice is the moment you sit down to do it. Because right then, you're saying to yourself that you believe in change, you believe in caring for yourself, and you're making it real.

Meditation teacher Joseph Goldstein suggests:

> Pick an amount of time that you can really commit to doing every day. It is the everydayness that is going to build the practice.

You can also try a body scan meditation, which involves checking in with your body by mentally scanning each part. You can start with your head and slowly move down to your toes, noticing sensations in your body.

Remember, there is no magic number for how long you should meditate. The most important thing is to start small and work your way up, gradually increasing the time as you feel comfortable.

Decorate your space with meaningful items

Decorating your meditation space with meaningful items can be a powerful way to create a sense of calm and purpose. The objects you choose to include can inspire and motivate you to maintain a consistent practice. Here are some tips to help you decorate your meditation space with meaningful items:

Incorporate Comforting Items

When designing your meditation space, it's essential to include items that make you feel comfortable and at ease. This could be a warm throw blanket, a soft rug, or plush pillows and cushions. These items can help you feel physically comfortable, allowing you to relax and focus during your practice.

Choose Meaningful Decorations

Select decorations that hold personal significance for you. For example, you might want to include a joyful Buddha statue, a colourful rug, or meaningful artwork. These items will make your space feel like your own and inspire a sense of peace and positivity.

Create a Minimalist Space

While decorating your meditation space, it's important to avoid clutter and overly busy decor. A minimalist approach can help you avoid distractions and maintain a sense of calm. Choose a few select items that are special to you and ensure your space feels open and inviting.

Utilise Natural Elements

Bringing elements of nature into your meditation space can be soothing and grounding. Consider placing your meditation area near a window to let in natural light and provide a view of the outdoors. You can also incorporate plants, flowers, or natural materials such as wood or stone into your decor.

Make it Sacred

Designate your meditation space as a sacred area in your home. This means using it only for meditation, rest, yoga, or quiet time. By associating this space solely with peaceful activities, you'll be able to more easily shift into a meditative mindset whenever you enter it.

Display Your Meditation Tools

If you use any tools or props during your practice, such as a meditation pillow, cushion, singing bowl, or beads, consider displaying them in your space. Not only will this keep them easily accessible, but it will also serve as a visual reminder of your commitment to your practice.

Remember, the key is to create a space that feels authentic to you and inspires a sense of tranquility and focus. Choose items that hold personal significance and avoid clutter, so you can fully embrace the benefits of your home meditation practice.

Establish habits around your practice

Establishing a daily meditation practice is not a struggle, but it does require commitment. The most important thing is to just start. You don't have to meditate for hours every day. Start with a small amount of time that you can commit to every day. You can slowly add a few more minutes as you go.

It's important to have a time and place where you can practice every day. However, if you need to shift your practice to another time or place, don't be discouraged. The important thing is that you practice every day. Mindfulness does not need a cushion or any special conditions. Every moment is an opportunity to be mindful.

• Create a dedicated meditation space: Your meditation space should be a place in your home that is dedicated to silence and stillness. It can be a private place for meditation or a shared space with others. It could be an entire room, a corner of a room, or even an empty closet. The location should be quiet and free from distractions.
• Keep your space clean and uncluttered: A clean and clear environment is essential for successful meditation. Clutter can create extra stress and distract you from staying present. Embrace minimalism and only keep a few things in your meditation space, such as a yoga mat, meditation cushions, or floor pillows.
• Make your space comfortable: Comfort is key when it comes to meditation. Choose from meditation cushions, chairs, or floor pillows to find the best option for your body. Just be cautious not to create a space that is so comfortable that you risk falling asleep.
• Set the atmosphere: The atmosphere of your meditation room is crucial for creating a sacred space where you can relax and meditate. Opt for soft lighting, such as candles, fairy lights, or salt lamps. Incorporate natural elements, such as plants or flowers, and choose soothing colors for your walls and fabrics.
• Engage your senses: Create a truly immersive meditation space by engaging all of your senses. Use calming sounds, such as music or nature sounds, and calming aromas, such as essential oils, scented candles, or incense sticks.
• Personalize your space: Your meditation space should reflect your personality and inspire you to practice regularly. Add artwork, inspirational quotes, spiritual symbols, or family photos that evoke happy memories. However, be mindful not to overcrowd the space and create extra stress.
• Establish a meditation routine: Set aside a specific time each day for meditation, such as during your morning routine or before bed. Start with short sessions and gradually increase the duration as you become more comfortable.

Make your space sacred

Making your space sacred is an important part of creating a home meditation practice. It is about creating a space that is separate from the rest of your home and the world, where you can connect with yourself and find peace and inspiration. Here are some tips to help you create a sacred space for your meditation practice:

Define "Sacred" for Yourself

The first step in creating a sacred space is to define what "sacred" or "spiritual" means to you. This can include deciding what you want from your sacred space. Do you want a private sanctuary for meditation and prayer, or a place for quiet reflection? Do you want to connect with your deeper essence, honour your spirit, or worship a higher power? Understanding your intentions for the space will help guide the process of creating a sacred space.

Choose a Location

Your sacred space can be anywhere that feels right for you. It can be inside or outside, in a quiet corner of your home, a spot in the garden, or even a small part of any room. If possible, choose a place with natural light, as it is known to boost wellness and enhance your sense of well-being. Consider finding a place that is free of distractions, such as electronics, work, or daily tasks.

Select Items for Your Sacred Space

Fill your sacred space with items that hold special meaning for you. This can include mementos, talismans, visual art, photographs of loved ones and special places, statues or figurines, plants, flowers, musical instruments, books, sacred texts, or personal divination tools. You can also use a screen or curtain to create a sense of containment and privacy.

Engage Your Senses

When designing your sacred space, consider all your senses. What helps you feel calm, comforted, and at peace? Use items that appeal to your senses of sight, touch, smell, and hearing. For example, you can use essential oils or incense for smell, and play tranquil music or singing bowls for sound.

Cleanse the Energy

Before using your sacred space for meditation, perform an energy-cleansing ritual to refresh the energy of the room. You can burn white sage and Palo Santo wood, either individually or together, to purify the space. If burning is not possible, you can use essential oils or create a cleansing spray by infusing purified water with crystals like Black Tourmaline and Selenite.

Connect with Your Higher Self

Your sacred space is a place where you can communicate with your higher self and find inner peace. Keep the space simple and free from clutter, as a reflection of your inner life. Commit to a consistent meditation practice in your sacred space, even if it's just for a few minutes each day. This daily commitment will bring an energetic shift and help you connect with your true self.

Frequently asked questions