Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about creating a meditation space for the busy professional. You probably know that meditation is good for your body and mind. Still, it can be a challenge for a busy professional to find a place to sit and think.
Learn how to create a meditation space in your home or find a sanctuary nearby. After all, your surroundings play an important role in helping you to quiet your thoughts and become more mindful.
Benefits of Creating a Meditation Space
1. Increase concentration. A designated area for contemplation makes it easier to switch gears. You can forget about utility bills and your kid’s report cards. Pay attention to your breath, and connect with the divine.
2. Screen out distractions. Turn off your phone and keep your laptop out of sight. Let your family know that you’ll be out of reach for a while.
3. Practice more consistently. Your meditation space is a powerful reminder if you’re trying to establish a consistent practice. You can look forward to your next session each time you walk by.
Designing a Meditation Space at Home
1. Clean up. Removing clutter allows you to keep your meditation space tidy and inviting. Sweep the floor and wash the windows. Remove your shoes to avoid tracking in dirt.
2. Lower the volume. Aim for a quiet environment so you can appreciate the silence or listen to instructions and chants on CDs. A pink noise machine or fan will block out street noise.
3. Add inspiring objects. What do you like looking at while meditating? There are lots of options, including posters, statues, and prayer flags. If you’re creative, you may want to design your own props.
4. Set out offerings. Depending on your spiritual practice, you may also want to engage in rituals that involve offerings. Water offerings are popular because they’re inexpensive and easily available. You can also fill your offering cups with colored stones on days when you don’t have time to change the water.
5. Store literature. Maybe you like to refer to prayer books or other inspirational passages. Install some shelves and cover your books with fabric to keep them pretty and protected.
6. Arrange seating. Having a comfortable place to sit is essential. You may prefer a regular chair or floor cushions. Any position that encourages good posture can work so feel free to support your back if necessary.
Finding a Meditation Space Away From Home
1. Browse community listings. If you like practicing in a group, a space away from home may be an attractive supplement or a way to help you get started with meditation. Check out what’s available in your neighborhood. Yoga studios and college campuses are good options. Local Buddhist centers may also welcome visitors of all faiths and philosophies.
2. Ask your boss. A growing number of companies are taking an interest in meditation. Talk with your employer about using the conference room before or after work.
3. Enjoy nature. Head outdoors if the weather is mild. Enjoy beaches and public gardens while you meditate. Look for a spot where it’s safe to drop your guard for a while.
4. Meditate anywhere. Remember that the most important meditation space is in your mind. The more you practice, the easier it will be to calm your thoughts regardless of what is going on around you. Focusing on your breath can help you to reduce tension whether you’re sitting in the dentist’s chair or waiting in line at the motor vehicle department.
Create your own beautiful haven in your home or in your neighborhood. A special meditation space enables you to draw your focus inward and experience greater peace.
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I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
If you are unable to eat better, you may want to consider supplementing your diet with some supplements.
It is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than it was 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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