1. Protect your Time and SpaceYou will greatly enhance your sense of safety by making sure you won’t be interrupted while you meditate.
- Let your partner, kids, roommates, or colleagues know that your meditation time is off limits. Don’t hesitate to lock the door. In the beginning I had my kids bang on the door at times, but eventually they learned that Daddy is in charge during that time. Be firm. Remember that the strongest behavior reinforcement is irregular success!
- Put your phone on mute (unless you use it for your meditation). Put it far away if it vibrates whenever a text or email comes in.
- Make a decision about your pets. A lot of pets love when you meditate and are happy to snuggle with you or on you when you meditate. If you like that, cool. If not, ship them out during that time.
2. The Best PlaceFind a place that makes feel safe and comfortable.
- What helps you to feel safe in your body and in your environment while meditating?
- If you are not sure, you might want to try various locations in the room and pay close attention to what your body is telling you. Safe? Safer? Not so much?
- Where is your chair or cushion located in relation to the door?
- Do you face the door or sit with your back to it?
3. Inspired SpaceAnother great support for your meditation practice is to create a space that is dedicated to meditation. A good question to ask is: What helps me to stay connected with or to be reminded of my intention for meditation?
- You could set your chair in a way that you look out of the window or glass door into the garden.
- Or set up a little table or shelf. On it put some things on it that inspire you…
4. Comfortable Sitting PostureYou want to make sure that your sitting posture is so comfortable that you can hold it for the time of your meditation without the need to move or shift. Even with a physical limitation you want to work on ease of posture. If you keep having a hard time finding a comfortable posture it might be good to check with a teacher. You can sit on a chair or on the mat or even lie down on the floor, but you need to find a posture that signifies dignity and ease for you. It will greatly support your practice.
5. Create a RoutineWe know how kids thrive on bedtime routines. The same goes for meditation. A routine helps you “get into it”. Experiment with:
- The same time of the day.
- Same pre-meditation routine (I have my cup of Earl Grey tea before my morning sit)
- Experiment with maybe reading something related to meditation for 5min.
- Doing a little ritual, if that rocks your boat, like lighting a candle, a nice incense stick, sounding a bell (it is struck 3 times traditionally).
- Same body posture.
- Start your meditation the same way. For example, start with grounding yourself in the body by feeling into the areas of contact with the chair, the cushion or the mat.