Setting up your space for meditation

Many of us want to start up a meditation practice, but it might seem out of our reach. One of the things that I have heard is, “I don’t have anywhere to meditate.” So with that in mind I came up with a few tips on how to set up your meditation space.

Choosing a location
You want to make sure that you pick a space in your home that will allow you to have relative quite. I usually meditate in my bedroom. I can close the door if I wish and have total privacy.

Time of Day
Make sure to pick a time of day where you will have minimal interruptions. There are probably certain programs out there that suggest the best time to meditate is in the morning, but if you try to fit your meditation in to an inconvenient time, most likely you will either become frustrated with the interruptions or you just wont even try because you are to busy. Everyone’s schedule is different and so you need to make sure to pick a time that works with your schedule. Pick a time and commit to it.

Posture
I know that traditionally meditation is done while sitting on the floor in lotus position. I however would suggest that you find a place to sit that would provide you with comfort, while allowing you to sit in an upright position. Personally I like to sit in my rocking chair. I have tried to sit cross legged on the floor and found that doing so caused my legs to fall asleep and at the end of my meditation I was so uncomfortable that I found myself not being excited to meditate. Plus, I could not focus past the discomfort of my body. As Victor Davich states “Meditation is not the goal; it’s the journey.” So it is not the point to sit down and suffer through a meditation just to say “I meditated!” You need to be able to reach the doorway to this journey so why not make it easy on yourself and be comfortable. Here are some tips on how to get set up either on the floor or in a chair for your meditation

Sitting on the floor
1. Place a firm pillow or two or three folded blankets on the floor(blankets should be dense and not fluffy)

  • This raises the hips to help your back from rounding or slumping. The knees should be lower than your hips.

2. Sit so only your hips are resting on the blanket with your feet cross-legged
3. Sit close to the wall so that your back can be supported

  • If you feel you will not be able to maintain sitting up straight you will want to sit against the wall. You may support your back with a pillow as well.

4. You can either place your hands palm down on your thighs with the thumb and forefinger touching OR fold them in your lap with the back of one hand resting against the palm of the other.
5. Feel your hips and thighs sinking into the floor
6. Close your eyes
7. Soften your face, letting your cheeks and eyelids relax
8. Let your tongue rest on the floor of your mouth
9. As you inhale through your nose, allow your chest to open and lift up towards the ceiling
10. As you exhale allow your shoulders to melt down your back
Sitting in a chair

Sit in a straight-backed chair
1. Place your feet flat on the floor, hip width apart

  • If your feet do not touch the floor, rest them on a stool or stack some books on the floor below your feet until your feet are resting on the books.

2. You can either place your hands palm down on your thighs with the thumb and forefinger touching OR fold them in your lap with the back of one hand resting against the palm of the other.
3. Feel your hips and thighs sinking into the chair
4. Close your eyes
5. Soften your face, letting your cheeks and eyelids relax
6. Let your tongue rest on the floor of your mouth
7. As you inhale through your nose, allow your chest to open and lift up towards the ceiling
8. As you exhale allow your shoulders to melt down your back

Music
I find that it is easier to meditate with relaxing instrumental music that in not distracting. It helps to block out any outside noises if there might be while you are meditating. Because of this, there is less chance for you as a beginner to becoming distracted. With that said, I do encourage you to try to meditate without music, just to see how you like it. There is a meditation technique that encourages you to meditate to what they call ‘naked sound.’ I’ll post instructions to this at a later post. It is a fun meditation to try.

Okay, I hope you are excited to try out meditation! If you have any questions or concerns do not be afraid to post them below I always love hearing from you. Also, if you are a veteran meditator and have some tips that I did not think of feel free to share those I love trying new things myself.

~Take care!

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