Meditation is an old-age technique of concentration that enhances well-being by promoting awareness, relaxation, and lowering stress.
With the pandemic, there are lots of stressors that would trouble our sense of calmness. Plus with the restrictions, not all can go freely to a yoga center or group meditation classes. However, we don’t want to miss out on the benefits brought by meditation practice, so, doing meditation at home is an option.
Yes, you can do meditation at home. There are many other types of meditation that you can practice alone such as walking meditation, mindfulness meditation, and body scan meditation. These are all wonderful options to get started.
How to do meditation at home isn’t a problem. Your home is a perfect place to start whether you like to do deep meditation or just simple meditation.
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If it’s your first time to try this, you might be wondering how to do meditation at home. Here are 5 simple steps that are easy and suitable for beginners.
1. Find a Comfortable Spot
This is the first thing you should consider before starting meditation at home. Find an area in your home where you are comfortable. This could be your room, porch, yard, or chair. It doesn’t have to be spacious as long as it makes you comfortable and keeps you from distracting noises.
Or you can have your own meditation space at home. It is said that meditating on the same spot regularly is more effective. You can arrange a nook in your home which is suited to your personality. You can place a blanket or pillow if you like to feel warm. With this, meditation at home is comforting like those in a group session at yoga centers.
Some people are asking how I can do meditation at home. Your meditation space doesn’t need to be like those in the yoga centers. As long as you feel comfortable, that’s fine. The good thing about doing meditation at home is that you can control your space. You can add little touches to your personal meditation areas like flowers, incense, or scented candles.
Also, feel free to use a chair if you discover that sitting without a chair back bothers your back. For as long as it feels comfortable, try to keep your back straight. Then, lean back until you feel you can do it again. You can use a meditation cushion too. This cushion allows you to sit comfortably on the floor as you do the meditation at home.
2. Make it a Regular Part of Your Schedule
To do meditation at home can sometimes be challenging to be taken for granted, unlike when we are pushed to go out and attend yoga centers. We tend to feel lazy at home. That’s why setting a committed schedule for this would help you develop a long-lasting meditation habit. You can set your meditation at home at a time that’s convenient for you.
3. Preparation
At this part, you have now found your cozy spot and have committed to this activity. Next, begin by closing your eyes and clearing your thoughts. And as you did, find your reasons for doing the meditation.
People engage in meditation at home for a variety of reasons, but how do you meditate at home without getting distracted? Trying to focus is a challenge especially if you are doing deep meditation at home. Meditate first of your main objectives like spending a few minutes each day in your body without thinking about all you have to do. Don’t make your motivations for meditating too complicated. Relax, meditation is simply about unwinding and avoiding every day worries.
4. Consider Your Posture
Think of your body’s posture as you continue to do meditation at home. While seated in a chair or on a cushion, tighten your back. This will enable you to concentrate on your breathing as you consciously take in air and let it out. When a chair has a back, try not to sag or lean against it. as much posture as possible. Whatever posture appears most comfortable to you, place your legs in.
Stretch them out in front of you or cross them below you if you’re using a cushion on the ground. The most important aspect of home meditation practice is to hold a straight posture without your yoga teacher urging you to do so.
Don’t worry about what you would do with your hands. If holding your hands at your knees while meditating makes you uncomfortable, don’t worry about it. We frequently see individuals doing this. Whatever enables you to focus solely on your breathing while clearing your mind is acceptable. You can fold your hands in your lap or let them hang at your sides.
When you meditate, it doesn’t matter if your eyes are open or closed, however, many people find that closing their eyes makes it simpler to block out visual disturbances. In either case, cocking your head so it appears to be looking downward will help you breathe more easily.
During your meditation at home, inhale and exhale using your nose. Make sure your jaw muscles are relaxed. Do not grit your teeth.
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5. Focus on Breathing
Or you might be wondering, how can I do meditation at home when I’m not sure about if my breathing practices are done correctly? It’s okay. It’s just the same with a simple exercise.
When doing the meditation at home do not forget that breathing is an integral part of the meditation practice. The difference of doing the meditation at home rather than in yoga centers is that you won’t be hearing your coach telling you to breathe in and out, except when you do the yoga meditation along with some videos online.
The objective is to be present in each breath. Don’t stress about recalling your feelings. Release those stressing thoughts as you do the breathing exercise. Simply take each breath in as it comes. Feel each breath as it passes. Try to avoid thinking about if you’re breathing properly, instead just enjoy it with your senses.
Breathe and focus. These are two elements you should keep in mind when you meditate at home. Even if you are practicing meditation at home for a long time, you may still find that your mind wanders.
There are instances where your mind may wander to distractive thoughts such as bills, work, etc. Instead of panicking and attempting to block out distractions, gently bring your attention back to your body’s experience of breathing while allowing other thoughts to fade away. Focus in particular on how your breath feels as it leaves your body.
If you’re having difficulties refocusing, try counting your breath.
There are many different types of meditation that you can do at home. Many benefits of meditation have been said and proven, thus even practicing simple meditation at home is common nowadays.
Being stuck at home is not a problem. There is no wrong place for practicing yoga meditation. You just need to locate a peaceful area in your home and choose a meditation technique you like.