There are many well-known and heavily researched health benefits of meditation. Meditation can increase focus and feelings of calm, while lowering blood pressure.
You don’t need to go to a yoga studio or take an expensive class to experience the sense of relaxation that meditation brings. You can cultivate a meditation practice in the comfort of your home by making a few adjustments to your daily routine.1. Pick a cozy spot
Make sure the area in your home where you chose to meditate is a place where you feel at ease.
Keep this space clean and free from clutter or objects that may distract you, such as computers or magazines.
You can use a comfortable carpet or mat if you prefer to sit on the ground.
Add décor or functional items to this area that will enhance your feelings of wellness. Candles and plants can turn any bland corner into a more welcoming meditation space.2. Make it a routine
The best way to ensure that you stick to your meditation practice is to make it a part of your daily routine.
Be honest with yourself about how much time you have in your schedule to dedicate to your meditation practice.
Start by incorporating a short session once every week after you brush your teeth or before you go to sleep.
Pick a specific day and time to sit down to meditate and set reminders on your phone or household devises. Mark a space on your calendar that you will see regularly.
Remaining consistent with your practice will allow you to reap the benefits of mindful breathing and meditation.3. Set a timer
Meditating can be intimidating to both novice and advanced participants alike.
I recommend setting a timer on your phone for anywhere from 3-5 minutes when you are just starting out.
You don’t need to sit still in silence for hours on end to get in a sufficient meditation session.
Setting a timer will allow you to be present in the moment and focus on connecting with your breath, without worrying about how much time has passed.4. Use a guided meditation
There are hundreds of free guided meditations available on YouTube, Spotify, and all over the web.
If you are meditating with a specific goal in mind such as reducing anxiety or getting a deeper night sleep, there are guided meditations designed especially for these issues.
Guided meditations are also a simple way to get in a peaceful frame of mind without sitting in an uncomfortable silence.
These types of meditation tracks usually feature relaxing instrumental background music as a soothing narrator directs your attention internally to hone-in on emotions or physical sensations.5. Set intentions
Understand the reasons why you want to begin an at-home meditation practice, this will help you stick with your goal.
Fill your journal or meditation space with quotes that resonate with your ‘why.’
Use a meditation journal to reflect on how your ability to sit in stillness has evolved and how your practice has changed over time.