Creating a sanctuary at home is an essential first step to having a home practice! You can mediate and do yoga just about anywhere. Today more than ever, we’re living in a culture of availability – always being ‘on’. Truth be told, sometimes it’s just plain exhausting. Yoga, meditation and pranayama (breathing practices) offers an effective defence to stress, anxiety and exhaustion – without having to leave home.

Create your own mini retreat and sanctuary by creating a designated meditation / practice space at home.  Here are some tips to get you started at hOMMe…and my favourite props (see links below).

CREATE SPACE

Find a comfortable space within your home. It may not be a whole room – a corner of the lounge room is perfect and can double beautifully as your relaxing/stretching/ meditation zen-den when there’s no one else in there. Make sure you have a bit of space to stretch out, with access to a wall to lean against.

Lie on your back with your legs up the wall for 5 minutes at the end of the day (or while listening to your fave podcast) – it’s an effective way to calm your nervous system, relieve stress, swollen ankles, lower back and neck pain.

CLEAN AND UNCLUTTERED

Ensure your space is serene and calm, rather than in the middle of a heavily trafficked area. “Messy room = messy mind” comes to mind. Clear the space and minimise distractions. Allow your Zen-Den to be a technology free zone. Make sure your eyes can fall on a clean surface, not on your phone or computer (unless you’re using an online yoga or meditation ap!)

WHAT DO I NEED?

A place you can rest comfortably – all you need is a clear floor space, ideally on a yoga mat or rug.  For meditation – on a cushion, chair or couch. You may also want to use yoga props – such as a block, strap, eye-pillow, blanket or bolster. Consider using natural fabrics such as linen or hemp; these fabrics will immediately help to create that ahhh feeling. See links below for tips!

When sitting on the floor, use a cushion or blankets to prop your hips up higher than your knees. This will help take the pressure off your back, knees and open up your hips. If sitting on a chair, use a cushion for a backrest. Your posture should be comfortable and steady.

LIGHTING & AIR

It’s amazing how the right lighting and temperature can really affect your emotional state and mood. The morning stream of sunlight makes your practice warm and meditative. Similarly, an evening practice surrounded by candles, Himalayan crystal lamp, or mood lighting will ensure relaxation and winding down the nervous system. In winter having a heater, warm clothing or blankets for just the right temperature is essential.

CREATE A MULTI SENSORY EXPERIENCE

Sight, sound, smell, taste, touch…. the more we engage in a multi-sensory experience – the more it helps us embed our “sacred space” and relaxation experience even more.

Smell is one of the most powerful triggers for your brain – set the tone with incense, air purifier with essential oils or light natural (soy wax) candles. Touch – use beautiful soft fabrics. Sound – play relaxing music in the background, nature soundscape or Tibetan singing bowls.

CONSISTENCY

Set aside a specific time each day – this is YOUR sacred time. Some of my students prefer an early morning practice, as soon as you wake up and get out of bed. Others prefer an evening practice. Find a time that works for you, and stick to it! Set your OM timer or analog clock and give yourself undivided you time.

Be stronger than your snooze button!  5-10 minutes is better than NO minutes. It will leave you feeling relaxed, calmer, and more ready to take on the world!

TIPS AND IDEAS

www.mandalaliving.com.au – I love their silk lavender eye pillows and beautiful selection of premium meditation and yoga products, handmade locally in Manly, Australia.

www.yoga-king.com – My favourite blocks: light weight but firm, beveled edge cork blocks

https://liforme.com/ – My current favourite yoga mat! Grips well, feels great to practice on

Many Thanks to Tara at Mandala Living for contributing to this article!

Happy Practicing!