Benefits of meditation
Did you know that practicing meditation strengthens your vagus nerve, similar to how physical exercises strengthen the muscles they target? Having a strong vagus nerve will allow you to recover faster from upsetting events and will contribute to better mental health. On the flip side, a weak vagus nerve is associated with diabetes, depression, anxiety and more. Stress and inflammation both weaken our vagus nerve and meditation is a wonderful tool we can use to repair and strengthen it.
Why do I need a meditation space?
Getting started with meditation can be a daunting task. There are many distractions such as sore knees, noises in the other room or outside, itchy elbows, pets and roommates.
I believe having a comfortable and inviting space is important because it can help you to minimize distractions, especially when you are new to the practice. Eventually the goal is to be able to find a place of meditation regardless of what's going on in the external world, but it is a meditation practice and an advanced practice doesn't come overnight.
Using the senses to create a great space
Creating a warm and inviting space for meditation can be a great way to get excited about your practice, hopefully leading to more time meditating! We can create a warm environment using our senses; sight, hearing, touch, smell and taste.
Visual
One of the first things you will notice in your meditation space is how it looks. Do you have decorations that make you smile or feel a sense of calm? Is the space clean and tidy?
Take some time before you sit to rearrange your space so it makes you feel happy. In my space, I like to have a salt lamp and plant because I like the way they look. Is keeping decorations not your thing? You can make sure the space is clean and free of dust.
Audio
You will also likely notice the things around you that you hear. Ideally, choosing a quiet space can help you to tune inwards more easily. Can you find a room where you can close a door to be alone if your partner is in the other room? Maybe you can play some white noise or soft music in the background.
Sometimes in my meditation space, I hear construction noise and there isn't much I can do about that. One option for dealing with louder noises is to use noise cancelling headphones. I typically prefer silent meditations so this isn't my favourite way to meditate, but I always prefer a meditation with music to no meditation at all.
Touch
Another sense that is important to focus on is touch. Before you sit, notice the temperature in your space. Can you change the temperature of the thermostat or put on/take off some layers of clothing? I always like to keep a blanket nearby for added warmth incase I get cold during practice.
I also like to have something comfortable to sit on while I meditate. Using a bolster or blanket to prop the hips higher than the knees can be a comfortable seat and help with maintaining a straight spine during meditation. I also like to do some light stretches to prepare my knees for seated postures and prevent sore knees.
Smell
Before you sit, notice the smells in the air. Maybe you don't want to change the existing smell of the room. You always have the option to add a candle or incense with your favourite essential oils. I typically diffuse either citrus oils like orange or lemon or a grounding blend with patchouli.
Taste
Taste probably won't be engaged when you are meditating, but I find it nice to brush my teeth and use mouth wash before I sit. I also like to make sure I have had some water to drink for hydration before meditating.
Meditation Space Ideas
I hope this blog post has helped to give some ideas of how you can create a comfortable space to meditate in your home. This is what my current meditation space looks like.
Moving your meditation practice outside is always a great option if the weather is nice. You can find a comfortable space in a backyard or public park. Sometimes being by water is soothing if there is a lake or ocean nearby. Headphones are always available to minimize outside distractions.
Please share some photos of your space in the comments below!