The best thing about meditating at home is that it doesn’t require a lot of time. All you need is to set aside 20 minutes per day for this beneficial exercise. Use the following steps to set up your own routine for meditating at home and aim for at least once, if not twice, per day.
For many, there’s still the issue of making it a consistent routine for meditating at home. I’m not much of a morning person, so reliably doing this every morning without feeling rushed to start my day is a long shot. For me, since my schedule and routine fluctuate a bit, I try to work it in on the bus, while walking to the coffee shop near my house, while listening to music, and at other miscellaneous moments throughout the day.
Select a Time That Works For You
When meditating at home you want to choose a time that is convenient for you. During this time period ensure that you will not be disturbed. You need to feel relaxed and your mind should be free of worry.
Many people enjoy meditating at home either as the sun comes up or goes down. If possible you could even meditate outside by doing walking meditation.
Find A Quiet Secluded Location
This is very important as you don’t want to have your spouse or children interrupt you. A quiet room in the house would work or even a secluded spot in your garden.
Your Position While Meditating
You need to sit comfortably while meditating. While sitting cross-legged, or in the lotus position, is recommended it is not always necessary. You can sit comfortably on a chair and still receive the same benefits.
It’s Best To Meditate Before Meals
If you eat a large meal you often feel tired and lethargic. This is why it is best to meditate before you eat. But, do not try and meditate if you are on the verge of getting really hungry, otherwise, your concentration levels will be disrupted.
Warm Up, Get The Blood Flowing
As with any type of exercise you want to warm up, even if you are just going to be sitting down. This helps to get your blood flowing to all areas of your body and your brain. Plus it helps to make you feel more alert and ready to meditate.
Smiling Will Help You Relax
Just the act of smiling can help you feel more relaxed and comfortable. Remember you are going to learn how to relax and allow your mind to wander. Feeling happier is one easy way to make this happen.
During the meditation process, you will be sitting or standing with your eyes closed. When your 20 minutes are up, you don’t want to rush to open your eyes.
Instead, give yourself plenty of time to become aware of your surroundings. In the same way, you don’t want to jump up and run for the phone! Allow your body to return to its conscious state again.
Enjoy A Refreshing Meditation Retreat Without Leaving Your Home
It’s nice if you can take a month off from work to move into a cedar cabin in Malibu, but you can also go on a refreshing meditation retreat without ever leaving your home. Try these suggestions to set up and enjoy a restful and enriching experience.
Steps for Meditating at Home Preparation
1. Clear away clutter. Minimize distractions by putting the TV, phone, and computer out of sight. This is a good time to discard possessions you rarely use or store them away. Physical clutter also tends to cause mental clutter!
2. Set out appropriate objects. Select a few items that help to put you in the mood. You may want to arrange a small vase of flowers or serve yourself tea on a pretty tray.
3. Prepare to eat light. Foods that are easy to digest will let you concentrate your energy on other activities. Fill your refrigerator with yogurt and salad greens. Drink protein shakes.
4. Dim the lights. Soft lights will calm your mind. Light candles or use shaded table lamps.
5. Gather inspirational reading material. Browse online or visit your library for books that you can read during your retreat. Pick whatever is meaningful for you.
6. Keep track of time. When you’re new to meditating at home, it may help to use a device that will let you know how much time is passing without watching the clock. Put your alarm clock behind you and set it to a pleasant sound. Or sit for as long as it takes one stick of incense to burn down.
7. Find a cushion. You can buy an official-looking cushion or use your bed pillow. Sit in a straight-backed chair if you find that more comfortable.
Steps for Meditating at Home and Preparing Your Mind
8. Pick a good time for meditating at home. Make some free time on your calendar. Your best dates maybe when your spouse is away on a business trip or your kids are spending the night at a friend’s house.
9. Slow down in advance. The weekend after a major convention could be a difficult time to switch gears. Become more deliberate and mindful in the days before your retreat so you’ll need less transition time.
10. Try to resolve any pressing issues. Take care of doctor visits and car repairs before you go on retreat. Put aside future plans as much as possible.
11. Let people know you’ll be out of touch. Write an auto-reply for your email letting people know you’ll reply on whatever date your retreat is over. Ask your loved ones to avoid contacting you except for emergencies.
12. Focus on what you want to attain. Set a goal for your retreat. You may want to strengthen your determination to pursue a new career path. Maybe you want to draw closer to your family and friends.
During Your Meditating at Home Session
13. Breathe deeply. Breathing correctly improves your mental functions. Take full breaths from down in your abdomen. Let the air travel in and out of your nostrils.
14. Straighten up. Good posture also helps you stay alert and concentrate better. Straighten your back, relax your shoulders, and hold your head erect and slightly forward.
15. Observe your thoughts. Watch your thoughts without making judgments. Identify any concerns or goals you want to spend more time reflecting on.
After Your Meditation at Home Retreat
Much of the value of any retreat lies in the aftermath. Develop a practical plan of action for reaching your goals. Review your progress daily to help stay on track.
Get away from it all while you stay at home. Meditating at home retreats occur in your mind, so create a peaceful setting and generate positive thoughts you can take along with you when you resume your daily routine.
By following these simple steps, you can easily reap more benefits from your meditating at home sessions by learning how to do meditation at home. Remember, the more often you meditate, the easier the entire process will be for you.