A Beginner’s Guide to Zazen Meditation

 

The practical use of meditation has never been more important. With the amount of stressors in an average person’s life today, I strongly believe every one of us has a responsibility to take care of one’s mental and emotional health. Zazen meditation can be one of the simplest ways to get started on your journey of mental well-being.

 

Not only can it be a tool to provide you with a sense of calm but it also gives you the ability to deal with high pressure and manage stress in a healthier way. With that being said, let’s dive deeper into what Zazen meditation is, how to practice it, and the benefits it can bring to your life.

 

What is Zazen?

 

Simply put, “Zazen” translates into “Sitting Meditation” and that is exactly what it is. Zazen meditation is the simple practice of sitting meditation with an awareness of the present moment. 

 

Zazen is the primary practice of zen and is all about realizing one’s true nature of being. The main focus of zazen meditation is to simply observe your thoughts in whichever form they may arise such as images, words, ideas, etc without any judgment. 

 

By becoming the observer and viewing your thoughts from a distance, gradually, zazen meditation allows you to create a distance between you and your mental process.  

 

How to practice Zazen meditation

 

Zazen meditation is a very simple practice that anyone can start without any knowledge or experience of meditation. It’s mostly just learning to sit and be. You don’t need to do anything in any particular way.

 

However, to gain the most out of your zazen meditation practices below are some important guidelines to follow.

1. Space

 

You don’t need a big space to do your practice. Just a space that’s free of distractions and quiet is more than enough. Another important aspect of the space is having a comfortable cushion also known as a zafu in zen. 

 

This is to support your back and ensure your spine is erect allowing you to sit comfortably for an extended amount of time. Check out this amazing meditation cushion if you’re considering buying one. 

 

2. Posture

 

Posture is a very important part of your zazen practice. If your body is in pain or discomfort, it will become an obstacle to going deeper into your practice. 

 

You can choose to sit in one of these 5 positions (Burmese, half lotus, full lotus, seiza, or the chair position). Once you’re seated comfortably, keep your spine erect and straight (not folded or leaning towards a side), and tuck in your chin a little bit inside. 

 

Then bring both palms on your lap with one hand above the other with your palms facing upward and maintain a low gaze (eyes half closed).

 

3. Duration

 

There is no duration of a zazen meditation practice. For beginners, it is recommended to practice uninterrupted for at least 5 minutes or more daily. In the beginning, even 5 minutes can feel like a long time and you may struggle to sit with your thoughts. 

 

As you continue to practice, it’ll become easier and you’ll have the urge and inner guidance to sit longer. Most people practice for 10 minutes or more daily when they make it a habit and some who want to go deeper sit for 30 to 40 minutes. Monks are known to sit even for hours or longer. 

 

The most important thing for a beginner is to get started and make it a habit.

 

4. Breathing

 

Now comes the most important part. The being. To simply be, all that is needed is to keep breathing. By maintaining long and deep breaths constantly you can bring your awareness to the present moment. Breath is directly connected to the present moment.

 

If you notice your mind drifting away the moment you start, know that it’s a very normal and common occurrence. By keeping a mental count of your breathing, you can always bring your attention back to the breath and thus to the present moment.

 

Keep your mouth closed and inhale and exhale through your nose (unless you have a cold and your nose is blocked). Inhale and at the end of the inhale count 1. Exhale and at the end of the exhale count 2. When you reach 10 or when you find yourself distracted by your thoughts, start from 1 again. 

 

Continue breathing in this way without judging your thoughts and simply keep observing them until your practice is done. It’s good to keep a timer so that you know when it’s time to finish your practice. 

Benefits of Zazen meditation 

 

1. Stress management

 

Daily practitioners of zazen meditation claim that it has allowed them to stay calmer and collected during stressful times. This can help us make better decisions while under stress and work more efficiently during such times. It can also help you deal with stress related to family, health, and finances in a more healthy and sustainable way.

 

2. Improves focus and cognitive function

 

Through the continued focus on breathing, it trains your mind also to be able to focus on other things whenever you want to focus on something. Who couldn’t use some improved focus right? We live in the age of distractions everywhere we look, and zazen could be exactly the tool you need to maintain a laser-like focus on the things important to you.

 

3. Cultivates discipline

 

Another less talked about benefit that zazen can give you is making you more disciplined. First, it trains you to build a habit and through this process, it makes you more familiar to maintain your position without taking any action but just observation. 

 

A great example of how it can translate into a practical situation is let’s say you are craving something sugary in the evening when you know you shouldn’t be eating it. A regular zazen practice can give you the willpower and discipline not to act on it and just observe the craving come and go like another thought.

 

4. Makes you more patient

 

Zazen meditation is a waiting game. It’s all about waiting and there is no finish line or target at the end. You sit, breathe, wait, and get up. And you repeat it, every day. This can rewire your brain to be more patient in your daily life in instances such as long queues, traffic, waiting for people, etc. 

 

5. Improves sleep

 

Sleep is such an important part of a healthy lifestyle. However, today the number of people suffering from sleep disorders is more than ever. While some of them have gotten it through genetics and hereditary means, a lot of people suffering from sleep disorders are due to poor habits and lifestyles.

 

A regular zazen practice can prompt the brain to shift from high-alert waves to slower relaxed waves making you calmer, and more peaceful and achieving longer deep sleep. 

 

What is the goal of Zazen Meditation? 

 

Zen has no goal; it is traveling without a point, with nowhere to go. To travel is to be alive, but to get somewhere is to be dead. – Alan Watts –

 

Okay I understand, we all have goals and I have them too. Having goals in life is great and pursuing them relentlessly is even braver. 

 

But meditation is not about getting somewhere, it’s about being fully aware of wherever you are and accepting it in all its glory and flaws. Have no goal in meditation and it will take you wherever you’re meant to go in life. 

All that you need to do is start a zazen meditation practice and establish it as a daily habit. 

Meditation for Sleep – Your Guide to Achieving Quality Deep Sleep

 

Practicing daily meditation for sleep can be a great way to improve the amount and quality of deep sleep you get every night. Medical experts say that most adults need 7 – 9 hours of sleep every night. 

 

Sleep, food and exercise are the most important pillars of good health and longevity. However, achieving deep sleep is not always as easy as it should be. A lot of factors both internal and external can interrupt the amount and quality of sleep we get.

 

Compromising on sleep has been linked to low levels of energy, poor mood, low levels of focus and productivity and other health issues such as high blood pressure, diabetes and even depression.

 

There is no denying the importance of getting enough sleep every night. If you’re struggling with falling asleep, and getting deep sleep without interruptions, meditation for sleep can be very effective to overcome it and improve your sleeping habits.

 

Why are you unable to fall asleep?

 

There are multiple factors that can interrupt your sleeping cycle and lead to difficulty falling asleep and staying asleep without being woken up often. While some of them are out of your control, others are about your habits and you can work to change them.

 

Below are some factors contributing to poor sleep.

 

1. Stress

 

With the amount of deadlines at work, family responsibilities and finances, most adults are leading stressful lives today. Especially if you don’t have any stress management practices in place. 

 

Stress can lead to overthinking and worrying which tends to get worse when you’re finally in bed at night without any distractions and can keep you from falling asleep.

 

2. Sedentary lifestyle

 

Exercise is one of the most important aspects of a healthy lifestyle. It has a direct impact on how you feel and how well you sleep. Spending 6 or more hours sitting or lying down and a lack of physical movement in one’s daily life has been linked to insomnia and sleep disturbances. 

3. Caffeine intake

 

Ah, Coffee. Don’t we all just love the smell, taste and aroma of coffee? Coffee is not bad and has actually been linked to multiple health benefits. However, like any other thing, coffee too must be consumed mindfully. 

 

Coffee should be enjoyed in the right quantity as well as during the right hours of the day. Experts agree that mid to late morning is the most ideal time to drink coffee to reap the most benefits out of it. 

 

You might be more sensitive to caffeine than you think so it’s best to avoid drinking coffee from late afternoon onwards.

4. Eating habits

 

Food is fuel for the body. What you eat has so much influence over your health and wellbeing. Eating during the right times and the right kind of food is so important to achieve good sleep.

 

Eat more natural and wholefoods and limit processed foods and added sugars to improve your eating habits. 

 

Experts say that eating your biggest meal before mid afternoon and eating a light healthy dinner can be very helpful to help you get better sleep at night.

5. Screen time

 

This is a poor habit that the majority of us are struggling with even without noticing. Social media and streaming services like Netflix have kept us glued to our screens well into the late nights. 

 

The blue light emitted from electronic devices can suppress melatonin production and alter our circadian rhythms that can disrupt our sleep.

 

Therefore, make it a habit to turn off all screens at least an hour before bedtime and make it a habit to read a book before bed instead. 

 

How does meditation help to improve your sleep

 

Meditation has been proven to improve awareness, reduce stress and overthinking and remind you to be more mindful. These 3 aspects alone can be a great support to ensure your actions and habits are in check, and give you the right mindset to deal with stress in a healthier way. 

 

Below are some of the ways meditation can help to improve your sleep. 

 

1. Gives you the tools to deal with pressure at work allowing you to not stress too much about it when you are out of office. In other words, you learn how to not bring your work to your home.

 

2. Makes you more mindful of bad habits such as eating unhealthy food, eating at the wrong times, consuming too much caffeine, not getting enough sleep, too much screen time and a sedentary lifestyle. This allows you to take action to change your eating, exercising, social media and sleeping habits. 

 

3. Meditation rewires your brain overtime to see things more clearly, approach stress and challenges with a more calm and composed mindset and reduce unnecessary worrying which can help you quiet your mind when you’re about to sleep.

 

4. Guided meditations for sleep may consist of repeated mantras, breathing techniques, relaxation techniques, and guided imaginative scenarios that can help you calm down, and relax your mind and body, preparing you for a good night’s sleep.

 

5. Meditation can ignite the parasympathetic nervous system and lower the heart rate which reduces the pace of breathing improving your chances of a better, deeper sleep.

 

What does the Research say?

 

There has been multiple research and studies conducted by some top scientific and medical institutes on the effects of meditation and mindfulness on sleep. Below are some of the most convincing studies that make it very clear that meditation can help improve your sleep.

 

1. In this research conducted by JAMA, two groups of older adults with sleep disturbances underwent a 6 week research. Group one was doing mindfulness aware practices while group two was doing sleep hygiene practices. The results were remarkable. Group one showed much more improvements compared to group two after the 6 week period. 

 

2. In this research by Complementary Therapies in Clinical Practice to study the use of meditation in healthcare professionals, subjects were split into two groups. A meditation group and a controlled group. The meditation group attended a yogic meditation class for 8 weeks. At the end of 8 weeks, the meditation group showed amazing improvements in their sleep latency suggesting that yogic meditations were an effective tool in improving sleep for stressful professions such as health care. 

 

3. In this study conducted by the International Academy of Suicide Research, 64 college students with high suicide ideation was divided into 2 groups. A Brief mindfulness meditation group (BMM) and a control group. The BMM group went through core mindfulness concepts for the research period. Post-intervention, the BMM group showed significant reduction in both suicidal tendency and sleep latency with improved sleep efficiency. 

 

How can you meditate to fall asleep faster?

 

If you’re struggling with getting good sleep, meditation alone may not solve the problem for you if all your other habits are still coming in the way.

 

However, starting a meditation practice can tremendously help you get everything else in order as well. So how can you start?

 

I recommend starting with an evening meditation after a nice warm shower before bed. If you’re completely new to meditation, then the best option would be to start with a guided meditation specifically designed to enhance sleep.

 

You can either sit down in a comfortable position or sit cross legged and do your practice. Just make sure that you are able to do it in a place without distractions and as quiet as possible. Ideally, the room should be a little dark to make it easier on your eyes. 

Guided meditations to help you fall asleep

 

1.  10 minute meditation by goodful

 

In this 10 minute guided meditation for sleep by goodful, mindfulness teacher John Davisi guides you to complete stillness and relaxation allowing you to let go of whatever you’re holding onto in your mind. This meditation can help you to ground yourself and get a good night’s sleep.

 

2. Guided 20 minute sleep meditation by Great Meditation

 

In this meditation for sleep, the soothing voice of the meditation teacher takes you into a deep state of relaxation and restfulness allowing you to fall asleep before the meditation is over. This meditation has helped so many people fall asleep faster and some people have said that it has completely changed their sleeping habits.

 

3. Guided Mindfulness meditation on Sleep by Mindful Peace

 

This 20 minute guided meditation is designed to help you fall asleep more easily and deeply. Just relax and allow the meditation guide to take you on a journey of deep relaxation and slowly fade away with the soundscape. This meditation is so powerful as it guides you to do a full body scan while your mind slowly wanders off into a state of complete calm and bliss. 

 

Conclusion 

 

Insomnia and difficulty sleeping is becoming more common than ever due to so many different factors today such as the corporate pressure and lifestyle choices. And not getting enough sleep can impact your life in such a negative way.

 

I hope this post has helped you to understand the causes of difficulty falling asleep, and motivated you to change what you might be doing wrong along with some amazing guided meditations to help you overcome it. 

 

With the right mindset and willpower, you can find a healthy sleep cycle and improve your overall quality of life again. I would love to hear your experiences in the comments below. 

Meditation for Anxiety – Your Comprehensive Guide to Calming Down

 

In this guide, you will learn about Anxiety, what the research says, and how to overcome the challenges using meditation for anxiety.

 

What is Anxiety?

 

Before we move on to how to overcome anxiety, it’s very important to understand what it is. As per NHS, Anxiety is a feeling of unease, such as worry or fear that can be mild or severe.

 

Simply put, Anxiety is how your body communicates when it’s going through too much stress. It’s a stress response and can usually trigger unexpectedly. 

 

Anxiety is a very common symptom experienced by millions of people in their everyday lives. Think about the times in your life when you had an event such as an exam, a job interview, a medical test, etc. How did you feel? Maybe you felt nervous, worried, and a little bit of a feeling of things being out of your control? 

 

These are all normal responses to such events and are expected. However, for some people, anxiety can be a daily problem and without help, it can become so problematic that your daily functions start getting affected.

 

If you feel like your anxiety is heading in that direction, it’s a sign that you need to learn more about what anxiety is, how to identify the symptoms, and how meditation for anxiety can be an effective tool. 

What are the Symptoms of Anxiety?

 

How do you know when you’re anxious? Anxiety can unfold as so many different symptoms for different people depending on both internal and external factors.

 

Internal factors such as how you deal with stress, lifestyle, amount of rest, etc can also have an impact on how anxiety translates into symptoms.

 

External factors such as how big of an event is taking place in your life, how many others are affected by it can also influence the outcome of your anxiety.

 

Below are some common symptoms of anxiety experienced by people.

 

1. Dizziness or lightheadedness

 

Feelings of dizziness or lightheadedness are common symptoms experienced by people who suffer from anxiety. In my personal experience, this only happens during more severe episodes of anxiety and can be a scary experience. 

 

2. Shortness of breath

 

Another quick symptom to kick in is shortness of breath. Feeling like your breathing is restricted and you have to put in a lot of effort to breathe normally is a very common symptom experienced by most people living with anxiety.

 

3. Brain fog

 

When you’re going through an episode of anxiety, you may feel confused and unable to think and struggle with processing what’s happening around you. This can be a weird experience and may cause fear in some people.

 

4. Feelings of helplessness

 

When you’re being overwhelmed by the symptoms such as the above three, it can very soon lead to feeling helpless especially if you’re alone during such a time. In my personal experience with severe anxiety episodes, when this happened I always called a friend or loved one and talked to them about what I was going through. 

 

It’s always good to let your close friends and family know about how anxiety affects you so that they know how to help you better during such times. Reassurance from a close person can help a lot to calm down and start getting the situation under control.

 

5. Heart Palpitations

 

This is another symptom of anxiety that usually gets triggered when fear sets in. If you’re alone when something like that happens and you know that you’re alone, it can increase and can be perceived in a very fearful way.

 

6. Difficulty in Sleeping

 

If you suffer from anxiety, sleeping difficulties can be a mild but common symptom. While it’s not serious, frequent lack of sleep can make your anxiety worse over time leading to other symptoms. 

 

Does Anxiety go away?

 

For most people suffering from anxiety, it’s a problem that comes and goes when the episode is over. For others, it’s a more common occurrence but yet manageable because they’ve been through it so many times before.

 

However, there is a percentage of people suffering from anxiety that suffer from common occurrences as well as severe attacks. For such people, anxiety can become long-term and problematic if left untreated.

What does the Research say?

 

 

1. The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review:

 

This Research is based on 39 studies including 1140 participants who were receiving mindfulness-based therapy for several conditions such as cancer, general anxiety disorder, depression, and other mental disorders. 

 

The results show that mindfulness-based therapy was an effective and promising intervention for patients suffering from such conditions. 

 

2. Meditative Therapies for Reducing Anxiety: A Systematic Review and Meta-analysis of Randomized Controlled Trials

 

In this study, 1000 articles based on various types of meditation and anxiety were searched and 200+ articles were screened. Only RCTs were included.

 

The studies demonstrated that meditative therapies helped reduce anxiety symptoms. However, most studies measured improvement in anxiety symptoms and not anxiety disorders.

 

3. Research on Mindfulness-based Stress Reduction (MBSR) & Mindfulness-based Cognitive Therapy (MBCT)

 

MBSR is a therapeutic intervention that consists of weekly group classes and home exercises over 8 weeks. It teaches people how to improve mindfulness through yoga and meditation.

 

MBCT is another therapeutic intervention that combines the elements of MBSR with cognitive behavioral therapy (CBT) to treat people with depression. 

 

Studies done on the mindfulness practices of over 200 healthy people suggest that mindfulness-based therapy is effective in dealing with the symptoms of conditions such as anxiety, stress, and depression. 

 

How to overcome Anxiety?

 

Overcoming anxiety is a daily commitment and a life-long process for most people suffering from it. But with the right habits and daily practices, a lot of people have managed to keep their anxiety at bay and lead normal lives.

 

In my personal experience with anxiety and based on my knowledge from the vast amount of research that I have studied, a combination of meditation and mindfulness practices can help to improve your symptoms a lot. 

 

However, if you’re diagnosed with an anxiety disorder, you may need to combine doctor-prescribed medication (short-term mostly) along with certain meditation and mindfulness practices to treat the symptoms effectively. 

 

How can Mindfulness & Meditation help with Anxiety?

 

1. Improved awareness of the present moment

 

Through regular meditation practices such as mindfulness meditation, you can drastically improve your awareness and this can allow you to see and assess situations more realistically before anxiety creeps in and starts to take over. 

 

Simply being aware of reality can be such an important factor in keeping the anxiety at bay and staying composed.

 

2. Familiarize your thoughts

 

Another powerful aspect of meditation is that over time you familiarize your most destructive and seemingly scary thoughts. This leads to these thoughts losing their power over you and restricting any reactions out of you.

 

This can be extremely helpful in situations where your brain goes into hyperactivity causing stress and anxiety.

 

3. Observe situations from a distance

 

Meditation is all about observing your thoughts and welcoming them to come and go without any reaction or judgment. You’re not trying to stop them, nor are you trying to indulge yourself in them. Meditation is all about just looking at these thoughts passing by from a distance.

 

By creating the necessary space between yourself and your thoughts, it becomes much easier to not get associated with stressful thoughts and stay calm during such times.

 

4. Calms down your nervous system

 

The sympathetic nervous system carries signals that put your body on alert while the parasympathetic nervous system carries signals that relax those systems.

 

Today, there is enough scientific research to show that meditation can calm down your sympathetic nervous system and improve your parasympathetic nervous system. 

 

5. Changes your perception of anxiety

 

Through regular practice of meditation, you learn to deal with the symptoms of anxiety better. Over time, this changes your perception of anxiety from a scary experience to something easily manageable in most situations.

 

This change of perception from something that has so much power over you to something manageable can give you so much confidence in your ability to handle the symptoms of anxiety.  

5 Types of Meditations that Can Help You Calm Anxiety

 

1. Mindfulness Meditation

 

Mindfulness Meditation is a type of meditation that involves focused deep breathing while maintaining your awareness of your thoughts, emotions, and bodily sensations. It’s a holistic approach to meditation that involves being fully present in the moment.

 

Most anxieties are related to the uncertainty of the future and this practice can be a powerful antidote to reducing your stress related to the future.

 

2. Zazen

 

Zazen also known as seated meditation is an ancient Zen practice that involves being seated in a quiet room with your back and neck straight, chin tucked with a half or full lotus seated position while maintaining rhythmic breathing. You can keep your palms facing upwards in your lap on top of each other. 

 

There are alternative seating positions for practitioners who have a challenge sitting in the above positions. Zazen is known to alleviate symptoms related to stress and anxiety and can help you relax and calm down with just a few minutes of practice.  

 

3. Breathwork

 

Breathwork also known as “Pranayam’ in yoga is an ancient breathing technique that has taken different variations over the years. Nonetheless, research suggests that breathwork can move blocked emotion and energy through the body, calm your stress, and bring balance and clarity.

 

Potential health benefits of breathwork include alkalizing your blood PH, anti-inflammatory effect, and elevating your mood. 

 

4. Inner Engineering

 

My initiation into the powerful meditation Shambhavi Mahamudra Kriya in this program in 2019 is to date the most profound and life-changing experience I have had in my entire life. I went there completely helpless and desperate to figure out how to deal with my inner turmoil (stress, anxiety, insecurities, jealousy, etc). 

 

It can be done as a residential program or you can do the theory classes online and attend the initiation of the meditation in person. This program has changed my entire outlook on life, reduced my stress and anxiety to much more manageable levels, and given me a feeling of wellness and trust in the universe that’s so hard to explain. 

 

It was so powerful that I have done my daily practice every day without fail since December 2019 except for a forced break due to surgery in 2023. I picked up from where I left off and have started this daily practice again since September 2023. 

 

I truly hope that many of us get the chance to experience Inner Engineering.  

 

5. Guided Meditations

 

If you’re completely new to meditation and can’t see how you can self-start your meditation practices to improve your anxiety symptoms, you still have the option to start with a guided meditation.

 

Guided meditations are easy to follow, as you just have to sit or even lie down in a comfortable position and follow the instructions of the teacher. Guided meditations are a top choice for busy people who don’t have the time for dedicated practices and have very positive feedback on their ability to improve mood, reduce stress, and help people put things into perspective.    

 

4 Guided Meditations you should try

 

1. Meditation for Depression, Anxiety, and Stress by My Peace of Mindfulness

 

This 10-minute meditation is a great guided meditation that’s simple to follow and can help you completely relax. The teacher’s soothing voice puts you at ease and enables you to fully indulge in the present moment.

 

2. Guided Zen Meditation by Zen Master Hinnerk Polenski

 

Let the deep and wise voice of Zen Master Polenski guide you to inner peace through inhalation and exhalation in this 15-minute guided Zen meditation. It takes you to a peaceful and tranquil place in your mind through the master’s guidance.

 

3. Wim Hoff Method Guided Breathing for Beginners 

 

Wim Hoff also known as the Ice Man is a celebrity extreme athlete and motivational speaker known for creating the Wim Hoff Method. This powerful and unconventional guided breathing meditation is a powerful practice that has helped so many people overcome depression and anxiety, and get out back into the world feeling more calm and confident.  

 

4. Isha Kriya by Sadhguru

 

Isha Kriya is a very simple yet powerful 15-minute guided meditation by Sadhguru. This meditation is designed to enhance the way you use your mind and body using your breath, thoughts, and awareness. You can do it anywhere there aren’t many distractions around and find out the benefits in no time. 

 

Key Takeaways

 

Anxiety is an inconvenient challenge for the majority of us who have it and can have a big impact on our lives. It’s very important to acknowledge that you have it and actively work on improving it.

 

The good news is that anxiety is not something that should take over your life and with the right mindset, awareness, and action, you can turn the situation around and continue to work towards your goals in life. In summary, below are some facts about anxiety that you need to know and will help you overcome it.

 

1. Anxiety is a stress response and can get triggered at any time

2. The symptoms of anxiety can feel very scary and more serious than it actually is

3. Overcoming anxiety is a lifelong commitment through daily habits

4. Mindfulness and Meditation are by far some of the best approaches to overcoming anxiety and millions of people continue to practice it

5. Start your meditation practice today and start seeing progress

 

If you’re suffering from anxiety, I hope this post has helped you to understand what anxiety is and hopefully, you got to take away some helpful information and practical tips on how to overcome it. 

 

If you have any other tips to overcome anxiety, please share them with our audience in the comments section below. 

8 Calming Meditation Room Ideas to Improve Your Wellbeing

 

 

I always vouch for that one habit that keeps me cool, calm, and collected (mostly). It’s none other than my meditation practice. While a dedicated meditation room isn’t necessary to practice, it’s highly recommended. This post is about 8 calming meditation room ideas to take your meditation practice to the next level.

 

Meditation and its benefits have become a widely searched and trending topic today on the internet and it’s with great reasons. Statistics suggest that between 200 – 500 million people practice meditation today in some form. 

 

With that in mind, let’s explore more about meditation rooms, why you should create one, and learn some inspiring meditation room ideas on how you can make one.

 

What is a meditation room?

 

A meditation room is a dedicated space created to do your meditation practice and other well-being practices such as yoga, mindful breathing, relaxation exercises, etc. It’s a space to destress, disconnect, and enjoy some solitude. 

 

A meditation room is a space where you feel safe, and supported and reminds you to be more mindful and present in the moment. Therefore, when creating a meditation room, there are several factors to consider to ensure you create a space that supports your mindfulness and meditation practice. 

Why should you create a meditation room?

 

I truly believe that for everything you do, there must be a reason why you spend your time and energy on it. And creating a meditation room is no different. Below are some reasons why you consider creating a meditation room at your home.

 

• To design a sacred space dedicated to well-being  
• To avoid distractions during your meditation practices
• To create the right conditions to enhance your practice
• As a reminder to practice and make your commitment stronger

 

What makes a good meditation room?

 

While almost any space can be converted into a great meditation room, below are some great meditation room ideas to create a space that you love and want to spend time in.

 

8 Calming Meditation Room Ideas to Create Your Sacred Space

 

1. Lighting

 

Lighting is one of the most important aspects to consider when you’re creating a meditation room. You should work to find a balance between both natural lights during the day and added lights for the evenings. 

 

Investing in tall and wide windows is a great way to invite the morning light as well as enjoy the beauty of the golden hour. And for the evenings, you can add some warm lights and some designer lamps for the aesthetic and focus. If you don’t know where to get them below are some amazing lights I recommend.

 

• Himalayan Glow Salt Lamp
• Purple Sunset Lava Lamp
• Himalayan Glow Moon Lamp

 

2. Color

 

The color you choose for your meditation room is another very important aspect of the design. Opt for cool and earthy tones when you select the colors. Light colors with hues of green, blue, brown, and gray are all great options.

 

Color psychology studies how different colors impact our mood and behavior. Color is a powerful tool that can influence our reactions, direct us toward certain actions, and play a part in how we feel.  

 

3. Temperature & Air Quality

 

The temperature and air quality are very important elements of your meditation room that need to be maintained with care. After all, you’re going to do a lot of breathing exercises there. To do this, you need to find solutions for three major areas.

 

They are air conditioning for the summer, a heater for the winter, and an air purifier to keep the air clean and free of toxins. Below are some great options for air purifiers if you’re thinking of buying one.

 

• Levoit
• GermGuardian 
• BlueAir 

4. Embrace Minimalism

 

A meditation room is supposed to give you space and allow you to see all your life’s happenings from a distance as an observer. To achieve this, your meditation room needs to have space as much as possible. 

 

Embracing minimalism is a great meditation room idea to implement when designing the space. The fewer the things, the better. Keep furniture and other things to a minimum and allow the space to act as a reminder to stay calm, present, and mindful.

 

5. Comfort

 

Embracing minimalism does not mean compromising on comfort. Comfort is just as important. Especially if you want to spend more time doing your practices in your meditation room. You don’t need a lot of furniture or accessories to make it comfortable and cozy.

 

I suggest simply adding things like a rug, a few meditation cushions, and yoga mats for your yoga practice if you plan to do some yoga as well. Below are some recommended accessories that will make any meditation room stylish, cozy, and comfortable. 

 

• SAVAFIEH Natural Fiber Collection Rug
• Buckwheat Zafu and Zabuton Meditation Cushion Set
• Retrospec Solana Yoga Mat

 

6. Aesthetics 

 

Aesthetics is an important element of any design no matter what kind of space. Your meditation room is no different. It needs to be aesthetically pleasing for your eyes and anyone who is blessed to have access to it. 

 

Consider adding some artwork or paintings that you associate with and add elegance and aesthetics to your meditation room. Personally, I prefer mindful artwork such as statues and minimalistic paintings. Here are some minimalistic yet stylish artwork I have come across.

 

• Design Toscano Spiritual Meditation Buddha Head
• Lemiaolin Inhale Exhale Wall Art
• Kate and Laurel Sylvie Modern Circles and Going in Circles Framed Linen Textured Canvas Wall Art

 

7. Aroma

 

A meditation room is supposed to remind you to be mindful and put you at ease just by walking into the space. The aroma is an important element that sets the tone of a space and how you feel in it. 

 

There are plenty of ways to infuse your meditation room with an aroma that you love. You may use room sprays, oil diffusers, or incense. Below are some amazing aroma products that I have found that you may consider.

 

• HealthSmart Essential Oil Diffuser
• ILLUME Elemental Collection Room Spray
• ILLUME Vanity Tin Candle
• ILLUME Refillable Aromatic Diffuser

 

8. Invite Nature 

 

Meditation is also about understanding our existence as one with nature and creation. Inviting elements of nature into your meditation room can have a positive impact on your meditation practices and how you feel there.

 

Adding plants is the simplest way to bring nature into your living spaces. You can also add wide windows to invite sunlight and consider some healing crystal stones. Plants are known to oxygenate and purify the air while crystals are made out of minerals believed to have healing properties. 

Below are some highly rated and reviewed crystals if you’re looking to buy one. 

• Beverly Oaks Energy Infused Natural Raw Healing Crystals

 

In my humble opinion, creating a meditation room if you have the space and the means to do so is a great way to make your commitment to mindfulness and self-improvement stronger, and establish a regular practice routine. 

 

I hope this post was helpful and you were able to take away some amazing meditation room ideas that you can use. 

 

*This post contains affiliate links. If you make a purchase through one of these links, I earn a commission at no additional expense to you.*

How to Make Meditation a Habit

 

If you’re like most of us, you would probably understand how challenging sometimes it can be to make meditation a habit. Especially when you get started. However, it doesn’t always have to be that way. 

 

By changing how you think about meditation and your approach on how to make meditation a habit, you can overcome this very common hurdle and finally make meditation a part of your daily routine.

 

Not only will you feel great about this change, but as time goes you will also start seeing subtle changes in your life in a big way. Although difficult to explain in the beginning, you will understand why you meditate and how it is having a positive impact on your life overall.

 

Now the big question is:

 

How do we make meditation a Habit?

 

In order to make meditation a habit, below are some helpful tips to learn so that you can start meditating and eventually make it part of your daily routine.

• Start small

 

Making anything a habit can be hard if you’re trying to reach the pinnacle of it when getting started. Especially with something like a meditation practice, by trying to meditate for hours you see it as something difficult and inconvenient.

 

You may see on social media and the internet about monks, and spiritual gurus who claim to meditate for hours and have out of body experiences. While time and experience will only tell you if that’s true, your approach should be simple and small. Start out by trying to sit down and meditate for 5 minutes a day. If that sounds too much, set a timer and begin with just two minutes. What matters most is that you start.

• Commit to doing it once daily

 

Another important thing to consider is not having a goal on until when you are going to practice meditation. Don’t have a goal on when it should become a habit. But rather commit to doing it once a day no matter what. It could be just two minutes in the morning or evening whenever it is more convenient for you.

 

• Attach a cue or reminder

 

If you’ve read our post on how to create new habits, you will understand how important a cue or reminder can be to create new habits. By attaching a cue such as taking a shower in the morning or evening to meditation, you will be reminding yourself to meditate once you’re out of the shower and ready before you do anything else.

 

It’s a powerful way to inform yourself, that the next thing you need to do is your meditation practice before moving on to the next task. It doesn’t have to be a shower, you can pretty much make whatever is convenient for you as your cue.

• Set a dedicated time

 

It would be a lot easier to make meditation a habit if you set a dedicated time every day for your practice. It doesn’t need to be a specific time on the clock, but generally around the same time every day. Some people prefer to do it in the morning before starting their work day while others prefer the evening once they are done with work and as part of their evening routine.

 

It is up to you, but if you set this time it becomes a lot easier to get it done more consistently.

 

• Set a dedicated space

 

Another important thing is to set up a dedicated space for your meditation practice. You can find a small space in your home and create a space that is inviting and entices you to sit down for your practice.

 

A lot of people find it helpful to add some things like a nice rug, cushions, plants, and candles to make the space more relaxing, allowing you to go deeper into your practice. It also helps you feel more present and mindful while you’re doing your practice.

 

• Be flexible

 

While setting a dedicated time and space helps you keep up with your practice, sometimes this may not be possible. You may be traveling, or just have a day outside your normal routine. Rather than missing your practice because you missed the normal time and aren’t home, find any available time and a convenient place to make your practice happen.

• Don’t have any expectations

 

With the amount of information on meditation today, it can be very easy to have high expectations of what should happen when you meditate. Always remember meditation is a very personal practice and can be different for everyone. 

 

It is best not to have any expectations from your practice and go with the flow and see how it is helping you. Remember, meditation is not some mystical experience, rather it is a process of observing your thoughts without judging them. This allows you to learn more about yourself, find inner peace when you feel anxious, and overall become better at understanding your thought process.

 

• Read about the benefits

 

It is often helpful to learn about the benefits of meditation when trying to make meditation a habit. By understanding how it can help you, you are more likely to be motivated to continue your practice when things feel difficult.

 

Always remember, meditation has been around for so long and science is finally catching up and trying to provide evidence on how it helps us. There are numerous amount of research available today that proves how meditation rewires our brain and change us as a person.

 

• Join a support group

 

A community is always helpful no matter what we are trying to achieve in life. Connecting with like-minded individuals from all across the globe can help you stay motivated and keep up with your practice.

 

Nowadays, there are plenty of support groups both online and in-person that you could join to find inspiration while making friends who have common interests.

 

• Journal about your meditation practice

 

Journaling has been proven as a very helpful practice in mindfulness. Taking the time to write about your meditation practice and your thought process can help you understand yourself better and be inspired to continue growing in your meditation practice.

How long does it take to make meditation a Habit?

 

Research suggests that habit formation is not a one size fits all process and could take on average anywhere between 66 days or a little over 2 months for a person to feel like it can be done effortlessly.

 

Hence, the best would be not to have any expectations on when it should become an automatic process and commit to making it happen at least once a day. By doing this, you’re consciously wiring your brain to focus on the process rather than a goal and this is how meditation should be.

 

Key Takeaway

 

The key takeaway from this post should be that meditation is a very personal experience for anyone and should be done as an authentic experience. Learn from the above tips and I promise you, you will be able to make meditation part of your daily routine.

The first time I ever heard of a morning routine was almost five years ago. At the time, I was reading into subjects like this a lot and it created an interest within me to dig deeper. As I kept on reading I also started establishing one or a few habits of these into my own life. I would go through the next few years falling in and out of these little practices and habits. But one thing stuck with me, the determination to integrate something into my life as soon as I realized I was going off track. This is very normal and the best way you can learn. 

Piece by piece, I would slowly establish a morning routine of my own. A routine that would change a little more over the coming year and is very likely to change as I move forward in life. The core purpose of the whole process is fundamentally the same, which is to provide you with a solid sense of calm, clarity and focus to carry on with your day.

My Current Morning Routine

Wake up: There was a period of time when I used to wake up as early as 5 am to get started on my day. Rising early is one of the best things you can do to start making positive changes in your life. The quiet hours of the early morning are such a perfect setting for us to cultivate that inner goodness within us through different daily practices and actions. I must admit I have fallen out of this habit now for different reasons. Currently, I wake up a little later around 9 am. This is one of the things that I am working on to get back into.

Drink lemon water: The first thing I drink in the morning is warm lemon water. This is something I started recently. Drinking lemon water can have multiple health benefits such as improved hydration, a great source of vitamin C and better digestion. Read a bit more on this subject to see if it makes sense to you. It is super easy to make and takes less than a minute.

Asanas: This is the first part of my morning spiritual practice. The Asanas I do are some basic flexibility movements to prepare my body and mind for the meditation that follows. These movements help me with mobility and to sit more comfortably during my meditation. 

Meditation: Once I’m done with my Asanas, I start my morning meditation which takes around 21 minutes. The meditation I do Is called Shambhavi Mahamudra Kriya, which I learned and was initiated into last December. This meditation is learned as part of the Inner Engineering program offered by the Isha Foundation. However, there is no one type of meditation that you need to do. Feel free to start with some simple meditations and try new meditations as you progress. In time, you will see which meditation works best for you.

Gratitude and self-affirmations: This practice is just as important as meditation practices. I have written about how gratitude can make you a happier person in our last post. How I do this is simply by holding Namaste and by saying out 5 things that I am grateful for and affirmations on how I wish to spend today. 

Right after that, I am free to do whatever I want to do with the exception of making sure that I do a minimum of one task towards my personal goals and aspirations. We will talk about that later. Now, this is my personal morning routine. Feel free to try out whichever works for you and leave out the ones that don’t. I am a firm believer that every person should take the time through practice to realize what works for you and what doesn’t and make changes accordingly. Below are some tips on how you can design your very own personal morning routine.

• Set goals on how early you can aim to wake up and do your best to rise as early as possible.
• Do not check your mobile phone before you’re done with your morning routine. (I am also still guilty of this, we can work on this together I know it’s a little tempting)
• If possible move your bowels in the morning before your meditations as this will keep your body in more optimal condition for spiritual practices.
• Integrate a small stretching of any kind, doesn’t have to be asanas. Do this before your meditation as it will help you sit more comfortably during the meditation.
• Start a basic meditation such as Zazen, start small like 3 minute meditations and increase your time as you get more comfortable.
• Commit to making the morning routine happen every day at least for 48 days. 48 days is a mandala, we will cover more about mandalas and its significance in a future article.
• The last one is to give thanks. Give thanks and give a lot of it. Say it to yourself every single day as many times as you can. Affirm as much as you can and keep yourself accountable whenever you feel like your actions aren’t reflecting the same.

Do all of this over and over again and make changes whenever you feel it is needed. Remember, no spiritual advice can change your life unless you go through it. The most important aspect of spiritual practices is commitment and doing whatever you do with absolute involvement. You are the only thing standing in the way of becoming your best self. Start small, make changes as you grow and most importantly keep going. It’s in your own hands.

An Introduction

What do you think of when you hear the term Inner Peace? For me, it is the intelligence and the pure awareness that is at the very core of our being. The force that is responsible to hold you intact and responsible in your life.

Now, Inner peace is something that many people aspire to achieve and with great reason. Who wouldn’t want to have that balance and clarity in how you view and experience life right?

Simply put, Inner peace is a state of mind. However, Inner peace is not something that you need to chase after. Inner peace is the true state of your existence. You may think that this isn’t the case as you barely get to feel any of it. But, what most of us fail to realize is that the reason for our suffering is because out true nature has been clouded by the beliefs, social expectations and things we have gathered through our five senses.

People try all sorts of different things such as excessive eating, intoxicants and excessive indulgence in pleasure to create some kind of peacefulness within them. And for a moment you think you have got there, but the next moment it seems like you’re far from it.

How to achieve Inner Peace?

To learn how to achive Inner Peace, you may require you to go through some form of sadhana or spiritual practice. However, it is not all these practices that causes this realization within you. The realization happens because it is the true nature. Hence your spiritual practices are just tools that will help you to understand this. Once you understand this simple truth, you will never be the same again.

I am not saying that you will never have to go through pain or challenges in life, but it’s just that you will be responding to it with grace and intelligence. Everything will start to feel a little lighter and you will start to feel closer and closer to your true nature.

The Bliss and Calm you seek is already within you. You just have to realize that you are not your thoughts or even the things happening in your life. Throughout your life you have identified yourself as these things and whenever something unfavorable happens, you immediately react to it and think that this is who you are.

Through regular practice of yoga and meditation as well as simple mind hacks, you can train your mind to always come back to the present moment, the pure awareness that you are.

The human mind is the most sophisticated device on this planet. It is a fantastic possibility if used properly. However, somewhere down the line we have lost touch with the very fundamental nature of human life.

Meditation for Beginners – Benefits and how to start your meditation practice

If you’ve been searching for meditation for beginners to land on this post, chances are you already know a little about meditation and would like to get started on implementing a regular meditation practice into your life, or you have no idea about meditation but is still interested to learn about it and the benefits it could bring into your life. Either way, keep reading to find out about meditation and how you can get started on this beautiful journey of self-transformation.

What is Meditation? 

You might have read and listened to many different views on what meditation is. While all these may have sounded different in their own ways, fundamentally the core of meditation is the same. Simply put, meditation is an inner process of transforming the way you view and experience life. It is a process of decluttering your mind from all the mental drama that has been created and learned through the five senses.

Benefits of Meditation

A habit that will help you establish other habits: 

Meditation is one of the most important habits you can establish. The subtle inner clarity and focus that you develop over time through meditation can be very supportive for your personal growth and the successful implementation of other habits that you want to incorporate into your life.

Understand your mental patterns:

The root cause of majority of the suffering in humanity is their own mental drama or self-created vivid imagination of destructive thoughts. Regular practice of mindfulness meditation can help you to disidentify from that subconscious chatter that criticizes and make you feel miserable. This happens to all of us and there is scientific evidence today to show that majority of us spend a great amount of our time fighting to rid our minds from these thoughts.

Learn to observe your thoughts without reacting to it: 

Now, this is my personal favorite thing about my meditation practice. Even after years of practicing meditation I still (and probably will always) have moments of negative thoughts that would mostly flip me out and react in anger. However, what I have noticed is that through daily practice of meditation, I am able to keep them at bay and even if they arise mostly I just observe the thought for what it is and let it pass. This is something that will definitely give yourself the mental solitude that you deserve.

Be present wherever you are: 

Life only happens in the present moment. Meditation helps you to cultivate mindfulness. The consistent returning to the breath during meditation helps you to come back to the present moment whenever you’re distracted (which is majority of the time). Until you feel a glimpse of this experience it can be hard to truly understand the value of the inner wellness this brings into your life.

Reduce stress and anxiety:

When you meditate regularly, you are literally rewiring your brain and its habitual patterns that have been formed over time. How you react to different situations in life is deeply influenced by the things you have gathered through your five senses. Through the regular practice of meditation, you change the way you react to things in a more conscious and responsible manner. Rather than simply reacting out of a painful place, you learn to take more conscious actions, and only if an action is required. Having this sense of wellness and clarity within you can drastically reduce your stress and anxiety levels.

These are only some of the benefits that I have personally experienced. There are so many more benefits of meditation that you will discover as you keep growing and learning from your personal experience.

How to start your meditation practice – A few tips to get you started

Set an intention to commit to meditating at least once a day: 

My advice would be not to set a goal of how many days or years as this may result in you having an expectation by the end of that. The best way is to simply commit to making it happen once a day. This way, even if you miss you can just do it the next day and keep going.

Set a time of the day: 

An ideal time would be the first thing when you wake up as this will help you start your working day with a clear and peaceful mind. I usually do my main meditation practice as soon as I wake up. Some people have found it beneficial to do their practice after their workday and before going to bed. Either way is fine as long as you keep up a regular practice.

Set a dedicated space: 

This is very important as this space can eventually give you a feeling of wellness and help you keep up with your practice whenever you feel discouraged. This does not need to be a big space. It can be a small corner in your living room or bedroom with a yoga mat or a cushion. Keeping some items that remind you to be mindful in this space can also be extremely rewarding.

Continue to learn about meditation: 

This is a journey that will shape your spiritual path. As you progress you will want to try different types of meditation and mindfulness practices. Fully embrace this learning curve with curiosity as this seeking will eventually lead you to find a practice or different practices that you will integrate into your life.

Sit down every day and set a time: 

Finally, the most important tip, which is sitting down to actually practice meditation every day. Just sit down with the intention of practice (can be cross-legged or even in a chair). The important thing is to be comfortable enough that your body will not be a distraction to your practice (Will only happen through regular practice).

With all this being said, It is very important to understand that meditation is not always easy or even peaceful. You should start your practice every day with no expectations and just learn to be present in whatever feeling that arises whether you see it as good or bad. But it truly has some amazing benefits that you will understand as you start and keep up with your practice.