One of the most valuable decisions we can make for our personal growth is to make a space in our life to practice meditation, in truth there are so many things that distract us and that do not allow us to give ourselves a time to retire wofs birth weight, and I am not referring to go meditate for a long time, we leave our environment and go to a monastery or a cave, but I’m talking about finding a space within all the activities that “we already have” stop the inertia of doing and running and stay a moment alone, in stillness and silence to open yourself to the experience of the present moment.
Then I give you 5 recommendations, which will help you make space to start meditating in your home and you can integrate going inside and experiencing the state of connection with yourself.
1. – The best time to meditate
The first thing is to be clear when and where you are going to meditate, at the beginning it is recommended to make the commitment to meditate daily, at a set time and for a definite time. It is more probable that we sit down to meditate if we already established within our activities an hour and a place, to cultivate the discipline and the habit of meditating.
We can get up earlier and do it when we are fresher, without hurry or distractions, or before going to sleep, this can be a good way to release all the slopes and issues of the day, go inside, relax, reconnect with you and then have a restful rest. Be realistic, start with little time, it is better to meditate 10 minutes very attentive and present, than an hour full of distractions and anxiety to finish.
2.- The place to meditate
The place where you are going to meditate should be an accessible place for you; we are more likely to maintain the motivation of the practice if we are in a place in our house, than if we have to move to a place further away.
The place we choose is better to be clean and tidy to minimize distractions, a messy place will only distract us and we will not be comfortable. Do not turn on the TV or leave devices on and it is essential to “silence the phone”.
Some people enjoy lighting incense or a candle, putting an altar with images and objects that inspire them and that connect them with positive qualities such as love, trust, joy, compassion. Go creating your space of well-being and power.
3. – Preparation before meditating
Have the necessary elements so that you are comfortable and do not have distractions.
At the beginning we have many resistances to sit and be quiet or in silence, these resistances usually unconscious generate stress and anxiety, if we do not recognize them as natural obstacles to the process of cultivating the habit of resting in our interior, it can happen that you get discouraged and give up the practice. The mind tells you things like: “I do not feel well today”, or “I need to do something before meditating” or you just get up and leave. Be aware of this possibility and cultivate the strength and determination to remain in your meditation practice for as long as you have established.
I suggest you have a small bottle of water on hand, many times we are dehydrated and when we become aware of our body we realize that we are thirsty, so you will not have to interrupt your meditation to go for water.
It is likely that the eyes tear at you, or you wring out your nose, this is uncomfortable and it will distract you with disposable handkerchiefs.
Take into account the temperature, if it is cold always have a sweater or blanket on hand or if it is hot make sure you can be cooler.
Maybe you need some meditation guides, prayers or mantras that you have not memorized, keep them handy. Always be clear that you are going to do so that you are not rambling.
With time you will adapt your place and everything you need, or realize that every time you need fewer things to meditate.
4. – The posture
Depending on your ability, you can meditate sitting on the floor, on a meditation cushion or bench or sitting on a chair. The most important thing is that you are comfortable and stable for as long as you are meditating. A meditation sitting on the floor with your legs crossed is ideal, but if it is uncomfortable for you or your knees hurt or your back will be much better than meditating sitting in a chair.
Meditation in lying position can only recommend you if you are sick or have an injury. Prepare to meditate with comfortable clothes, shoes or clothes that fit you.
5.- Basic points in your body
I always tell my students that the posture embodies the attitude; a good posture to meditate is already a practice in itself. The posture gives us a special attitude, an adequate posture to meditate should give you an experience of presence, dignity and respect for yourself. It’s like a king or queen is his throne. When you meditate you try to claim to be the owner of yourself and free yourself for a few moments from the habitual patterns of a mind that wanders and that is not clear. Check the following points when sitting down to meditate.