Experimentation is important when you first begin setting up your “at home” meditation practice. I have outlined ideas on positioning, both seated and on the floor, and I have suggested some equipment that you may need to ensure a comfortable and stress-free practice. All of the ideas are designed to provide simplicity and convenience, so you can work with what you already have at home, as well as integrate further equipment if you feel it is needed. The key is to discover what really works for you, so that meditation can be easily incorporated into your daily schedule. The beauty of meditating at home is that you can get started with minimal fuss. I have laid out the foundations to enable a comfortable and undisturbed practice. Let’s get started.

 

​

Getting the basics right​

One of the key factors of a successful and stress-free meditation has to be comfort. I couldn’t even conceive of a worthwhile and beneficial meditation without it. Isn’t life challenging enough without having to go through a meditation without optimum support and a sense of ease? I have always believed that if your foot has lapsed into a coma, it’s time to make some adjustments. Discomfort will not help you become a better meditator, it will just very quickly dissuade you from the practice, and rightly so; who wants to spend 5–10 minutes every day actively making themselves uncomfortable? Getting into the right position will help still the body and therefore quiet the mind, so you will be able to navigate a successful meditation.

Meditation is also one of those blissful times in the day when your sartorial efforts are not required. In fact, dressing up in order to meditate rather defeats the purpose. If you are “actively” meditating (i.e. taking a seated position in which to calm the body and still the mind), any clothing that feels heavy or restrictive will do little to persuade you to sit still for any length of time. Of course, this slightly alters when you are out and about, but if you are sitting for a meditation, allow yourself to relinquish the nine-to-five look for something more relaxing.

 

Helpful hint

Make sure you stay hydrated. Before you start any meditation, ensure that you have a glass or bottle of water within arm’s reach and take a sip as soon as the session has finished. This allows you to ground after the practice and helps you to readjust when the session is over.

​

​

Creating your meditation space

Designating your own little meditation nook will help you create a routine you are more likely to stick to. Simply decide on a place in your home that feels comfortable. All you need is an area big enough for you to sit comfortably so roommates/partners need not worry about their space being taken over! Many of our daily tasks are made easier when they have their assigned home; just think, if we kept moving our toothbrush from the bathroom, we would be more likely to forget or just not bother to brush our teeth on occasion, whereas keeping it in the same place, within easy reach, ensures that we brush our teeth every morning and night. I am not suggesting your meditation routine be this stringent, but however often you practice, assigning a meditation spot that you will return to again and again will make things easier. Give yourself a visual reminder of your space, it can be as simple as leaving a cushion or a blanket there. If you decide that you want a little extra, you can start to create a proper meditation space, designed to be that perfect little oasis of calm, just for you.

​

Helpful hint

Socks and a blanket are the meditator’s essential tools of the trade. You can often feel chilly during periods of stillness, and you may find that you become aware of even the slightest draft that has managed to find its way into your space, so ensure you stay warm with soft, comfortable blankets and socks.

You could create a focal point for your meditation practice with a small table, for example, decorated with your personal items and trinkets, however much feels right for you. Choosing items that help you to focus and give you a sense of calm is always a good idea. You may decide that you want one focal point, for example, a candle placed in the center. A candle can be used as part of your practice.

​

You can also place pictures, postcards, or inspirational quotes around your meditation area; this is the perfect opportunity to use those items that bring back pleasant memories. It is best to refrain from having items that are highly emotive. If you have a picture of a group of friends and it happens to contain an image of an ex-partner, it’s not likely to bring about that perfect feeling of tranquility. I would suggest far gentler images that always have the effect of making you feel balanced and centered. The overall aim of the table, or whatever you choose to use as a central point, is to be a focus for your meditation. A lovely way to put your stamp on this space is to create something for it, whether you write a poem, find a beautiful passage from your favorite book to display, or, if you have crafty fingers, make a small blanket or cloth on which to place all your items.

Once you have finished your meditation, you can leave the space as it is and create a little feature of it, or, if you want it to be more personal, you can conceal your items with a blanket or sheet you like. If you don’t have the space to do this, simply place the items in a box, ready for your next practice. This shouldn’t be seen as a problem or a hindrance, because the very act of creating your meditation space can become your ritual for getting into the right frame of mind. Rituals can be anything from a few quick breathing exercises to lighting a candle, playing music, or creating your own personalized space.

As you will already have worked out from what you have read in this book, meditation can be as simple or extravagant as you see fit, so you can start to modify your practice however you choose.

 

​

Are you sitting comfortably?

For the correct upright position, you should have your back straight and shoulders relaxed. It can help to imagine a cord attached to the top of your crown. Visualize the cord gently correcting your position so it is upright, but not stiff. The aim is to stay alert and focused throughout the meditation.

​

At the start of your practice, choose a position and location that feels natural and comfortable for you. The obvious first choice might be the couch or a chair; both offer comfort and support and are a great option for seated meditations.

If you decide you want something more “down to earth,” and you prefer sitting on the floor, there are a variety of different positions to choose from. Just remember, you should sit in a way that feels comfortable for you. Although the lotus position offers a certain challenge, a simple cross-legged position is equally beneficial for meditation purposes.

​

​

To lotus or not to lotus?

That is “the” question on every meditator’s lips! You place yourself atop your meditation cushion, and, as you begin to assume your position, you get the inevitable “should I or shouldn’t I?” feeling. It is best to do what feels right for you; it really is as simple as that. Over the years, I have tried various positions but the two that work best for me are either half lotus or a simple cross-legged position. Remember that meditation is not a contest in who has the bendiest legs, so it is important that the position you choose offers ease and comfort so that an effective meditation can be carried out.

​

Cross-legged

The “go to” position if you prefer to meditate on the floor. It is simple, effective, and is commonly used for meditation purposes.

 

Half lotus

If you decide that you want to explore a new position, the half lotus is the natural progression. In your cross-legged position, lift one foot and place it atop the top half of the opposite leg, so it is resting on the inner part of the thigh.

​

Full lotus position

Only attempt this position if it feels comfortable for you to do so. In your cross-legged position, gently place the right foot so it is resting on top of the left thigh (close to the hip) and place the left foot so it is resting on the top of the right thigh (close to the hip).

​

​

Further ideas

Hard–backed chair

If the chair has armrests all the better, because this position will ensure you stay upright, alert, and supported. Also, remember to keep your feet firmly on the ground. You may find that the addition of a small cushion under your feet aids your comfort, as well as one placed behind your back so you feel comfortably supported in the chair. Just experiment with the chairs you have at home until you find one that feels particularly conducive to your meditation purposes.

​

Lying on your back

To ensure that you are not putting pressure on your lower back, you might like to put a cushion under your knees, especially if you are lying on a hard surface. You can even bend the knees slightly, which again releases any pressure. Also, have a spare cushion on standby in case you need one under your head, and a blanket in case you get cold.

​

Whatever you choose, just keep in mind that any position should feel comfortable and stable. If you are perched on the edge of your chair or couch, you will be too unstable; likewise, if you have curled up in your favorite comfy chair, chances are you will drift off to sleep. A good balance between all three—stability, comfort, and awareness—will help prepare you for the meditation to come.

​

Hand placement

What should you do with your hands? Well, this little conundrum is very simple: what feels comfortable for you? If you are in a seated position, whether on a chair or a cushion on the floor, you will likely naturally place your hands either on your knees or nestle them in your lap. If you decide you prefer your hands on your knees, why not try palms facing up one day, and then palms facing down the next; experiment until you find what works for you.​

 

Eyes open or shut?

It is common practice to keep the eyes half open and softly gaze upon a specific point just in front of you to help you stay in the present moment. If your eyes are partially open, you might like to choose one of the mandalas used throughout the text and focus on it as you meditate. This is, of course, optional; some people find mandalas distracting but for others they can provide a useful focal point. If you keep your eyes closed, it is ideal to have a point of focus to stop your mind drifting off. Your breath is a simple thing to use as an anchor to keep you aware and in the moment, but different anchors may work better for different individuals, or for each different meditation.

​​

​​

Meditation equipment

Over time, you may want to invest in meditation equipment to support your practice further. Below is a list of some popular items, all of which have their benefits. However, what is right for one person may not necessarily be of optimum comfort for you, so keep to what works best for you, rather than letting the current trends or the latest must-have item dictate to you.

​

MEDITATION WEDGE

The wedge, which works as a cushion, offers good all-around support and encourages a natural upright position. The wedge itself is also compact, so an ideal item if you have limited space.

​​

ZAFU

This firm, plump cushion is ideal to keep you slightly raised off the floor, giving added support for your meditation session. Similar to the wedge, the zafu encourages an upright position. You can tilt your pelvis forward so you are comfortably perched on the edge. This will encourage you to keep your back straight and remain more alert as you meditate.

​​

MEDITATION STOOL

The stool is ideal for meditators who may find sitting directly on the floor uncomfortable. In a kneeling position, you sit on the small seat with your legs tucked underneath the stool itself. Your back will be perfectly aligned and upright.

 

Alternatively, you can also use household items such as the cushions from your couch, pillows from your bed, or simply a thick blanket folded up and used to rest upon. For extra comfort, you may want to prop yourself up by your bed or couch to help you remain upright. The key thing is to experiment with different positions and also locations within your home to find the place and position that works best for you.

​

​

Getting used to the silence

On any given day, if you count how much time you spend in total silence, you are likely to come back with a rather prompt answer: none. I’m talking about those moments where we are in full awareness: the phone is on silent mode, the television turned off, and all you can hear is the sound of your own breathing. Today, try making a note of when you experience true silence and for how long. Silence is a rarity for most of us, especially if you live in urban areas and are never too far from the hustle and bustle. Silence can often seem a little unnerving as it can also bring to light those issues, worries, and fears we all keep hidden. We can get pretty adept at keeping those issues under the surface by drowning them out with a continual stream of noise and activity. With practice, we can get used to our own company, unhindered by life’s distractions.

​

​

“FEEL” THE SILENCE

There are ways in which we can start to further appreciate moments of peace and solitude. At first, silence may feel uncomfortable, simply because it’s not often we allow ourselves time in our day to just “be” without any type of distraction. The trick is not to plunge yourself into a self-appointed solitary retreat; just allow yourself five minutes of uninterrupted quiet time and see how you go from there. Try these suggestions for stress-free silence.​

 

1.) Find a time when your home is free from family/friends and simply turn off your cellphone. Remember to pre-empt any possible interruptions; this is your time.

2.) Rather than sitting in silence, which can be uncomfortable to begin with, simply wander around your home and take in your surroundings. If, like me, you have an apartment and don’t have a huge amount of space, make use of where you can go and pause to take in what is around you—wander about your kitchen, look in the cabinets, peruse the books on your shelf—become mindful of where you live.

3.) Keep at a gentle pace and don’t feel the need to rush; this is your time to enjoy a little peace, without the need for words, sounds, music, or distractions of any kind.

4.) Notice how you feel as you walk around the space: does the silence feel strange? Or does it feel comfortable? As you consider these questions, try not to analyze them, just accept the way you are feeling. There is no right or wrong reaction; it is simply the way you feel.

5.) You may find that your initial reaction changes over the course of the five minutes. Whatever feelings arose during this time, it can be useful to keep a journal and simply note down the change. Perhaps the silence was comfortable at first and then became slightly less so, or maybe the exercise highlighted your need for some quiet personal time.

To conclude: This exercise can be carried out at any time you feel you need to press pause and just experience a little mindful time for yourself.

​​

​

The “soft-core” approach

The long-suffering meditator should take a much-needed exhale when I suggest that meditation need not take hours of your day and can fit into a much more manageable and realistic time frame. Meditation should not make you feel like a martyr, but rather be a practice you can use in whichever way you feel is appropriate. When taking up any new activity, there is a tendency to jump in with both feet in order to tackle our newly chosen path with gusto. This is admirable, certainly, but realistic…Perhaps not. Personally, I have never taken the “hard-core” approach to meditation and have worked with a routine that is in balance with the other aspects of my life.

I like to call these shorter, bite-sized bursts of meditation the “soft-core” approach, as they very gently bring the practice into our daily lives. A lengthy session can often feel a little daunting and inconvenient for most schedules. The soft-core approach is not about cutting corners or skipping any crucial meditation moments; it is simply about being honest about the realities of day-to-day life. We are all pressed for time, and those blissful moments, whether they are five minutes, ten minutes, or longer, are just as worthwhile and helpful to our well-being as more extensive sessions. Meditation, after all, shouldn’t take you away from life; it should integrate into the one you are living right now.

Just as there is no ideal meditation length, there is also no such thing as the right time to meditate. The morning is certainly one of the optimum times, but that may not fit in with your schedule. The reality of twenty-first-century living is that we have incredibly varied and busy schedules; someone who starts work at 5am probably won’t feel like waking up at 3:45am to fit in their meditation. Likewise, if your evenings are scheduled to the hilt, your lunch hour may be your one opportunity. Here are my suggestions for optimum meditation, morning, noon, or night.

​

 

THE MORNING MEDITATOR

As an early riser, you will have the benefits of undisturbed meditation. Below are some of the reasons for integrating an early A.M. session.

 

You are relaxed and already predisposed to the meditative state.

 

Your mind is yet to be cluttered by the stresses of the day.

 

You are less likely to be interrupted by phone calls and emails as the demands of the day have yet to begin.​

 

THE MIDDAY MEDITATOR

Lunch hours are often spent catching up on emails and phone calls and hastily rushing through lunch before the next item on the agenda. You can, however, use your break for a very speedy session.

 

It acts as a midday break and can help you to navigate the rest of your day calmly and with more focus.

 

It is a constructive use of your time, particularly if your evenings are busy or mornings are not an option.

 

You can choose to meditate with a friend or colleague and enjoy the benefits of meditating with others.

​

THE EVENING MEDITATOR

At the end of the day, you may find there is more opportunity for personal time and therefore a chance to unwind properly.

 

You can spend more time creating a meditation ritual and so extend your meditation period to suit your personal needs.

 

You will feel calmer and less stressed as you unwind from the activity of the day.

 

You can realistically factor in a practice by assigning yourself 5–10 minutes before you go to sleep.

​

​

Thought pop-ups

It is inevitable that a thought or two will pop into your mind as you meditate. The thoughts could be anything from an issue at work to a telephone conversation with a friend, or even a deadline that is continually triggering worrying thoughts. The answer to this issue is quite simple: the mind wanders; it is perfectly natural and human. Of course, some people will naturally possess greater focus to block out internal mutterings, while others may find stillness and focus quite difficult to achieve, whereas most of us will fall somewhere in between these two.

​

Be adaptable

The key thing here is to be kind to yourself and to restrain your inner critic. Meditation calls for a willingness to adapt to the varying stimuli, both inner and outer, which can come up during the session. It is inevitable that the mind will allow errant thoughts to come up, as if deliberately trying to test your patience. Your scattered thoughts may also be triggered by external events such as a person calling across the street or the low hum of a cellphone that wasn’t switched off. Start to integrate these perceived distractions into the meditation, rather than letting them shake you out of your session, by simply accepting that they are around. Equally, be open to adapting as soon as that particular stimulus has made its exit. It can be useful to acknowledge these thoughts because, like any distraction, once the thought or need has been met, it often has little or no more power over us.

​

 

Best laid plans

So, you have found your meditation spot, arranged yourself into a comfortable position, the room has gone quiet, and all you can hear is the sound of your own breath. For that moment, you feel a resounding sense of peace; you have managed the near impossible—to actually sit still for a moment and be at one with yourself—no mean feat, I can tell you! But then the inevitable happens; you start to feel the gentle prickling sensation of an itch or, even worse, pins and needles. This can often sound the death knell to a meditation session as the overarching urge to move your leg around as if it doesn’t belong to you takes over.

​​

​

Go with the flow

I have been there, in many uncomfortable ways. I have cramped, itched, forcibly hit my leg to wake it up, and all during a single meditation session. These concerns need not be a hindrance to meditation, though. In fact, they can become the optimum time for you to respond to what your body is telling you, and if you are in discomfort, you can change your position at any time. When I first set out on my meditation journey, I naively thought that the conditions had to be perfect at every moment; if I heard someone padding across the room above I would have to stop… If I felt a breeze I would be distracted… I started to realize that these were all my doing and ways for me to sabotage my own experience. Even in classes, you can often hear a variety of potentially distracting noises; the door swinging open and shut from the floor below, the buzzing of a cellphone that was left on, or someone in the meditation session having a coughing fit—it happens—so I have come to the sometimes uncomfortable conclusion that there will never be that perfect time to meditate. Simply allow yourself to adapt to the moment, as it happens.

​​

​

Next >>>

​

​

​