Finding Your Zen: Sacred Spaces For Meditation

A sacred place to meditate is a place regarded as holy or sacred. Sacred places are deemed to be sacred or hallowed and are often the home of sanctuaries, shrines, or places of worship. These places may be the focus of pilgrimage, drawing pilgrims from great distances, or simply locations of significance for the local populace.

Meditation in nature

The word "sacred" means holy, blessed, revered, or spiritual. A sacred place to meditate, then, is a place regarded as holy or spiritual, where one can find peace and connect with something greater than oneself. Nature is inherently sacred, and meditating outdoors can be a powerful way to experience this.

Meditating in nature has been practised for centuries, with many ancient poems and chants describing the wonder of such experiences. In Asia, accomplished meditators of the past believed that isolation in the wilderness was conducive to advanced mindfulness training, retreating to hermitages in the mountains or hidden among the flora of the jungle.

Today, nature meditation is still a popular way to invigorate one's practice and keep it going strong. It activates our senses, making our practice more alert and wakeful, while the usual distractions seem to fade into the background. The natural world provides a satisfying alternative to the worries and electronic devices that demand our attention, allowing us to mindfully commune with nature.

When meditating in nature, one can focus on the sights, sounds, and smells of the outdoors. This can be done while sitting, standing, or walking. By putting our full attention on what is around us, such as the earth, trees, flowers, animals, and fresh air, we can experience a sense of connection and gratitude that is calming and soothing.

For example, with a basic nature meditation, one can find a comfortable position sitting or lying down and begin with a few deep breaths to relax and bring awareness to the present moment. Then, by closing the eyes, one can notice how the body feels and experience the activity of the mind and emotions without judgement. After a minute or so, one can bring awareness to the surrounding environment, feeling the temperature of the air, the breeze, and the sun, while also noticing the sounds of nature, such as birds, bees, or flowing water.

Another variation is a listening meditation, which is similar to the basic nature meditation but with a focus on sound only. One can notice all the sounds in the environment in great detail or focus on a particular sound, such as flowing water, and gently bring their attention back to that sound when the mind wanders.

Whether in a forest, by a lake, or even in a public park, meditating in nature allows us to synchronise our body's rhythm with the earth's natural vibrations, enhancing our senses and creating a sense of harmony. It is a powerful way to experience the sacredness of the natural world and find peace within it.

Meditation in a sacred space

Meditation is a practice that involves training attention and awareness to achieve a mentally clear and emotionally calm and stable state. The practice is performed in numerous religious traditions and has been shown to reduce stress, fear, anxiety, depression, and pain, while enhancing peace, perception, self-concept, and well-being.

A sacred space is a location that is deemed holy or blessed. It is a place of spiritual significance, often becoming the home of sanctuaries, shrines, and places of worship. Sacred spaces may be natural features that have accrued sacredness through tradition or have been granted sacredness through a blessing.

The benefits of meditation are amplified when performed in a sacred space. The individual can detach from reflexive, "discursive thinking" more easily when in a calm and peaceful environment. The sacred space also adds an element of spirituality to the practice, which can enhance the meditator's sense of devotion and connection to a higher power.

When meditating in a sacred space, it is important to respect the rituals and taboos associated with the location. For example, some sacred spaces may have limitations on visitors or on allowed actions. It is also essential to prepare mentally and physically, as one would for meditation performed in a non-sacred space. This includes focusing on one's breathing, repeating a mantra, or performing specific body postures.

Meditation techniques

A sacred place can be defined as a place regarded as holy or sacred. Here are some meditation techniques to help you create a sacred space for yourself.

Getting Started

Before you begin, find a place that feels calm and quiet to you. You can sit in a chair with your feet on the floor, sit loosely cross-legged, or kneel—just make sure you are stable and comfortable. If you're a beginner, start with a short time, such as five or ten minutes.

Basic Meditation Techniques

The most bare-bones way to meditate is to focus on your breathing. Follow the sensation of your breath as it goes in and out. Notice when your mind has wandered—when you realise this, simply return your attention to your breath. Be kind to your wandering mind and don't judge yourself.

Guided vs Unguided Meditation

Guided meditation involves a teacher guiding you through the basic steps of the practice, either in person or via an app. This is particularly useful for beginners. Unguided meditation, also called silent meditation, is done alone without guidance.

Calming vs Insight Meditation

Calming meditation involves focusing on a particular object—your breath, a mantra, a visualisation, or a physical object—and returning to this object whenever your mind starts to wander. Insight meditation, on the other hand, involves setting an intention to transform your mind by developing qualities such as wisdom and compassion. This type of meditation involves focusing on the breath and being aware of and noting all the physical and mental sensations that arise.

Loving-Kindness Meditation

This type of meditation involves focusing on yourself and then directing positive energy and goodwill outward to others, helping you let go of unhappy feelings.

Skillful Compassion

Similar to loving-kindness meditation, this technique involves focusing on a person you know or love and paying attention to the sensations arising from your heart. Opening your heart and mind for the benefit of others gives you the opportunity to foster a feeling of happiness.

Other Types of Meditation

• Focused attention meditation: This technique involves sitting upright and following the breath, especially the way it moves in and out of the belly, letting the mind "just be".
• Mantra meditation: Instead of focusing on the breath, you focus on a mantra (a syllable, word, or phrase). The subtle vibrations associated with the repeated mantra can encourage positive change and help you enter a deeper state of meditation.
• Transcendental meditation: This practice involves sitting comfortably with closed eyes for 20 minutes twice a day, allowing the mind to truly rest.
• Vipassana meditation: An ancient tradition that invites you to use your concentration to intensely examine aspects of your existence with the intention of transformation.
• Chakra meditation: This technique is aimed at keeping the body's core chakras—centres of energy—open, aligned, and fluid.
• Qigong: An ancient Chinese practice that involves harnessing energy in the body by allowing energy pathways to be open and fluid.
• Sound bath meditation: This form uses instruments to create sound vibrations that help focus and relax the mind.

Meditation retreats

A meditation retreat is a sacred place to escape the hustle and bustle of daily life and immerse yourself in a healing and transformative experience. These retreats are often located in idyllic natural settings, such as California's majestic mountains and forests, providing the perfect backdrop for your soul-searching journey.

The primary goal of a meditation retreat is to offer a supportive and serene environment for individuals to deepen their meditation practice, cultivate inner peace, and gain profound insights into their minds and emotions. The structured programs typically include guided meditation sessions, silent contemplation, and various movement practices such as yoga, qigong, or nature walks.

One such retreat is the Copper Beech Institute in Connecticut, a mindfulness retreat centre that helps individuals transform their personal relationships and daily lives through contemplative practices. The tranquil campus offers 48 wooded acres to wander, quiet places to rest, nutritious meals, and a compassionate staff to guide your journey of self-exploration.

Another example is the Great Mahakala, a non-profit organisation in Florida. They maintain a Retreat House in Miami, providing individuals and groups with a space to practice and connect with spiritual masters from India, Nepal, Bhutan, and Tibet.

Meditation and mental health

The word "sacred" means holy, blessed, cherished, divine, hallowed, religious, revered, solemn, spiritual, protected, dedicated, defended, guarded, immune, inviolable, inviolate, invulnerable, secure, shielded, or untouchable. Therefore, a sacred place to meditate could be called a "holy place", "spiritual place", "protected place", or "revered place".

Meditation has been practised for thousands of years in Hindu, Buddhist, Zen/Chan and Taoist communities. Today, it is used to cope with stress and worry in a busy world. It can bring calm and insight to people who often feel anxious.

Meditation is a set of techniques to enhance attention, emotional awareness, kindness, compassion, sympathetic joy, and mental calmness, even in difficult situations. Regular meditation can help people be kinder to themselves and more caring towards others. It can also make people less reactive when faced with challenging situations.

Research has documented many health benefits of regular meditation practice, including:

• Reduced stress and improved symptoms of stress-related conditions, such as irritable bowel syndrome (IBS), post-traumatic stress disorder (PTSD) and fibromyalgia.
• Improved memory and mental clarity, which can help fight age-related memory loss and dementia.
• Increased attention span.
• Enhanced willpower and mental discipline.
• Improved sleep.
• Reduced pain and boosted emotion regulation, which can help treat chronic pain.
• Lower blood pressure, reducing strain on the heart and blood vessels and helping prevent heart disease.
• Reduced anxiety and depression, and improved mental health issues like social anxiety, fears and obsessive-compulsive behaviours.
• Greater compassion and understanding of oneself, leading to increased positive feelings and actions towards others.

Meditation is a simple practice that can be worked into a regular routine. It can be done daily, even if it's just for a few minutes. Over time, it will build discipline and skill. To meditate, find a calm and quiet place, set a time limit, and focus your attention on your breathing. When your mind wanders, gently return your attention to your breath.

Frequently asked questions