If you want to start using meditation as a tool to help you sleep better at night, but aren’t sure where to start, we have provided you with some great meditation 101 ideas here. In preparation to begin your meditation practice, it is best to find a space to use that will help you calm both your body and your mind.
Most people don’t have the luxury of an extra room at home that can be cleared of clutter and turned into your own personal meditation space. You do, however, probably have a corner that will fit the bill nicely. The important thing about creating your meditation space is that it should be a dedicated space that can act as a cue for your mind that it’s time to start winding down and moving into a more relaxed headspace. It should also be tucked away somewhere like a bedroom or maybe a finished basement. Putting your meditations pace in a high-traffic area is likely to lead to interruptions and frustrations.
Here are some ideas to help you in creating your meditation space.
- Keep it clutter-free – mess is a barrier to relaxation. You can ignore mess behind you, but not in front of you.
- Ideally, the corner should be painted in soothing neutrals or pastels not bright bold colours.
- Leave your phone in another room. This may be hard if your phone is your only source of music, but if there’s another source available use it as it will help avoid the temptation of “checking in” on social media or e-mail. (If you need to use an app to help you meditate, put your phone on airplane mode.)
- Get comfy – the bare floor isn’t always the most comfortable place to sit down (or get up from). You can get inexpensive throw pillows to put on the floor, or relive your youth with a beanbag chair. A comfy chair will also work if that’s more your style.
- Avoid chilly rooms like unfinished basements or near drafty windows. If you are using your finished basement as meditation space, make sure you turn up the heat before you head down.
- Bring in natural elements – plants, mini waterfalls, jars of sand from a family trip to the beach will all help you get in touch with nature. Some experts recommend having an aspect of each element (earth, fire, air, and water) but again, do what you can.
- Be near a window so that you can see the great outdoors. If you live in a city centre, or don’t have windows in the room you chose, put up a photo or a poster up instead.
- Keep the lighting soft – no bright lights – it’s not a police interrogation room. Use indirect lighting from a floor lamp or a table lamp instead of overhead lights if possible.
Wellness Educator and founder of Meditating Mummy Annabel Fitzsimmons shares with us:
“Creating a meditation space is as much about the mental space that you’re inhabiting as it is about the physical space. A comfy cushion, a quiet corner, (away from the laundry!) or a view of the outdoors are effective tools to cultivate a calm atmosphere. But it can be helpful to choose an object or an image that can help you mentally switch into meditation mode. You can choose a stone, a crystal or a rock to hold in your hand that represents your time to meditate. Or you could have a photograph or picture of a place (or image) that makes you feel grounded and calm. You could also pick a word or phrase to repeat a few times (i.e.: breathe, breathe, breathe) in order to set yourself up for your meditation practice. Figure out what type of meditation works for you, and allow this to inform how you create your space.”
Meditation can be an awesome addition to your bedtime routine, and setting up a dedicated meditation space will help you get into the right mindset quickly.
Alanna McGinn is a Certified Sleep Consultant and Founder of Good Night Sleep Site – a Global Pediatric and Family Sleep Team. She provides free child and family sleep support through Facebook, Twitter, and Instagram. She invites you to join her sleep community as she works towards Good Night Sleep Site’s mission of a healthier rested family unit. For more sleep tips, subscribe to our newsletter and visit Good Night Sleep Site.