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Insight and Meditations on Yoga, Health, and Happiness
Making Space: Creating a Home Sanctuary for Mindfulness and Yoga
I recently had the honor of sharing some of my favorite ideas for creating a home yoga and mindfulness space with Redfin, a national real estate company. In this article, I’ll walk you through some simple ways to design a space that feels personal, peaceful, and easy to maintain. You don’t have to create the perfect space overnight. Begin with what you have. Over time, both your practice and your space can evolve to meet you where you are.
I recently had the honor of sharing some of my favorite ideas for creating a home yoga and mindfulness space with Redfin, a national real estate company. If you’d like more inspiration from me and other experts in the field, you can read the full feature at Setting Up a Zen Meditation Space at Home | Redfin(Parent company of ApartmentGuide and Rent.).
In this article, I’ll walk you through some simple ways to design a space that feels personal, peaceful, and easy to maintain.
When your days are full of responsibilities and commitments, the idea of making time for yoga and meditation may seem like one more thing on an endless to-do list. Finding the time – and the space – to practice may feel out of reach. But when you make it easy to begin, you’re far more likely to make the time to reset.
Even a quiet 10 minutes can work wonders.
Creating a peaceful corner in your home can become an invitation to pause, breathe, and reflect. It may help to think of it a transitional space – a place to disconnect from the day that’s behind you and reconnect to yourself.
Like many people, I love having the option of practicing yoga at home. It’s something I’ve done for years, and it has allowed me to learn from a diverse range of teachers and to practice at times that fit naturally into my life. Sometimes that's early in the morning, but often it's later in the evening, when the day is winding down.
As I mentioned, I was recently invited to share some of my favorite ideas for creating a home yoga and mindfulness space with Redfin. You can read the full article, and explore inspiration from over a dozen other experts, here: Setting Up a Zen Meditation Space at Home | Redfin(Parent company of ApartmentGuide and Rent.) Reflecting on that experience made me think even more deeply about how the spaces we create at home can meaningfully influence the way we live and practice.
Here are my tips for creating your own space.
Begin with your intention
Reflect on why you are choosing to create a space for yoga and mindfulness. Do you want to feel calmer, to reconnect or recenter, or is it more about movement? Maybe it’s all of the above. When your “why” is clear, then the design of your space will begin to flow naturally.
Choose Your Space
Often simpler is better. A corner, an overlooked nook, or even a small spot near a window can become your soft landing place. As you choose your space, focus on how you want it to feel — peaceful, supportive, energizing, or simply a place where you can breathe more easily. Take your time and discover what feels right for you.
Create a sanctuary
Lighting, cozy touches, and something personal can make the space feel nurturing. Although it may be tempting, try to avoid unnecessary clutter. You want to have room to move, to stretch, and to sit comfortably without distraction.
Honor your senses
Bring in elements that center and support you. A diffuser with a calming scent can add a gentle layer of relaxation, and a small speaker can allow you to play music or soothing sounds if that feels grounding.
Start Small and Let It Evolve
You don’t have to create the perfect space overnight. This is about taking care of yourself and giving yourself a place to center and reconnect. Begin with what you have. Over time, both your practice and your space can evolve to meet you where you are.
Why Do We Focus on the Breath in Yoga and Mindfulness Meditation?
In yoga and mindfulness meditation, teachers often use the breath as an anchor onto which you focus your awareness and your intention. Why is focusing on the breath so important?
At first glance, the breath might seem to be a purely physical process, yet its impact extends far beyond mere oxygenation of the body. In this article we’ll delve into why we focus on the breath in these practices, and how it might influence your mental, emotional, and physical well-being.
In yoga and mindfulness meditation, teachers often use the breath as an anchor onto which you focus your awareness and your intention. Why is focusing on the breath so important?
At first glance, the breath might seem to be a purely physical process, yet its impact extends far beyond mere oxygenation of the body. In this article we’ll delve into why we focus on the breath in these practices, and how it might influence your mental, emotional, and physical well-being.
A Gateway to Mindful Awareness
Breath, a constant and rhythmic companion, is your most immediate and tangible link to the present moment. In yoga and meditation, it serves as an anchor, a tool to draw the wandering mind back from past regrets or future anxieties and into the 'now.' This act of focusing on the breath helps to cultivate mindfulness, a state of being aware and present in the moment, free from judgment or distraction.
A Bridge Between Mind and Body
Yoga and mindfulness meditation are deeply rooted in the harmony of mind and body. Breath acts as a bridge between the two, translating your mental states into physical sensations and vice versa. For instance, when you are stressed, your breath tends to become shallow and rapid. By consciously slowing and deepening the breath, you can signal the body to relax. And that in turn can influence your mental state.
The Physiological Perspective of Breath
Breathing is both involuntarily and voluntarily. That means that in general, you breathe whether you are conscious of it or not. But you are also capable of changing your breathing patterns, at least temporarily.
You can learn to modulate your breath through practices like pranayama in yoga or simply by taking deeper breaths in meditation. In doing so, you will stimulate the parasympathetic nervous system. The parasympathetic nervous system is sometimes called the “rest and digest” system. So by activating it, you can induce a state of calm and relaxation, basically telling your mind and body that it’s ok to settle down and be at peace. This can counter the stress response that comes from the sympathetic nervous system, also known as your “fight, flight, or freeze” system.
The Psychological Dimension
In mindfulness meditation and in yoga, the breath acts as an anchor. Often referred to as pranayama, intentional breathing helps to keep your attention in the present moment. This focus helps to settle the familiar whirlwind of thoughts which are common sources of stress and mental turmoil. These might be thoughts about past regrets, future anxieties, or perceived deficiencies. While it may be important to address these at an appropriate time, the continued onslaught of these negative thoughts can pull you into a cycle of despair and inertia. Being able to let them go, even for just a few minutes, can be freeing.
When practiced regularly, gently focusing on the breath can offer a focal point to enhance concentration. By repeatedly and kindly bringing your attention back to the breath, you begin to develop a heightened sense of mental clarity. These skills are beneficial both on and off the mat, whether at work, at home, or in a creative practice.
The Spiritual Aspect
In many spiritual traditions, breath is synonymous with the life force energy (Prana in Sanskrit, Qi in Chinese). Focusing on breath in yoga and meditation is seen as a way to connect with and harness this vital energy, promoting inner balance and harmony. Through mastery, you may find a way to transcend the ordinary experiences of the mind and body.
In Conclusion
The breath, in its simplicity, offers a profound tool for transformation in yoga and mindfulness meditation. By focusing on the breath, you may cultivate a deeper sense of presence, well-being, and connection to the world around you.
The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.
If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.
Is Meditation Good For Your Brain?
People who meditate regularly will often tell you how much better they feel with a daily practice. In the past, skeptics might have questioned how sitting quietly, not working or studying, or frankly doing much of anything at all could be helpful. Now, new research is beginning to clarify the benefits of meditation and to help us understand more about the way the brain works.
People of all faiths and cultures have used meditation and mindfulness for thousands of years. Meditation is often used as a catch-all phrase to describe a purposeful clearing or focusing of the mind. Sometimes meditation involves focusing on the breath or other aspect of the physical body. Other times, meditation may involve holding a word, phrase, or image in the mind.
Meditation may be done as a form of prayer, but it can also be used in therapy, or simply as a way to slow down and disconnect from the chaos around us.
You don’t have to belong to any particular religion to experience the benefits of meditation.
Often meditation is done while seated, but walking or other forms of movement can also be part of a meditation practice. From the outside, it might look like much is going on when you meditate. But meditation may actually improve your brain health.
How Can Meditation help your brain?
People who meditate regularly will often tell you how much better they feel with a daily practice. In the past, skeptics might have questioned how sitting quietly, not working or studying, or frankly doing much of anything at all could be helpful. Now, new research is beginning to clarify the benefits of meditation and to help us understand more about the way the brain works.
Meditation can help your brain by
Improving the ability of the brain to pay attention to a task
Enhancing body awareness
Helping you to regulate your emotions
Increasing capacity for memory
Boosting your sleep quality
Given all these benefits, you might be tempted to start meditation at the end of a long day. However, it turns out that despite its calming effects, meditation can actually increase the brain’s wakefulness. So if you’re struggling with sleep, a morning meditation might be a better choice.
Getting started with meditation may feel a little overwhelming. But a good session may be as close as your smartphone. A few apps I like are
Meditation isn’t for everyone. Occasionally it can even cause feelings of anxiety or agitation. If you are dealing with mental health concerns, check with your physician or therapist before starting a meditation practice.
And if you are new to meditation, start slow. One study found that even five minutes of daily meditation could make a difference. You can find a variety of three to five minute meditations on line, including on my YouTube site.
Meditation isn’t magical or mysterious. But it may enhance your well-being, improve your focus, and even help you to sleep a little better at night.
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In Through the Nose? How Breathing in Meditation Can Enhance Your Well-Being
“In through your nose, and out through your mouth.” Have you ever wondered why you hear this instruction in yoga class? Nasal breathing does have some advantages over mouth breathing in a meditative practice. It encourages you to slow down and control your respiration. By doing so, you may activate your parasympathetic nervous system. And it might even improve your memory and your mood.
“In through your nose, and out through your mouth.” Have you ever wondered why you hear this instruction in yoga class?
You may have heard some of the theories about why nasal breathing is beneficial. Some might say that it warms and filters the air. In truth, unless you are a smoker or have lung a lung condition, your lungs are beautifully designed to do just that, no matter how the air gets to them. I’ve even heard yoga practitioners go as far as saying that “breathing from the mouth is unsafe”, and that mouth breathing will raise your risk for maladies that range from diabetes to crooked teeth. Of course, none of that is true, otherwise we would all be in big trouble.
Our noses and mouths are both designed to breathe.
But nasal breathing does have some advantages over mouth breathing in a meditative practice. For one, it encourages you to slow down and control your respiration. By doing so, you may activate your parasympathetic nervous system. This is the part of the nervous system that slows down your heart rate and lowers your blood pressure. Sometimes we call it the “rest and digest” system. Even one session may help people who deal with anxiety. That’s likely because when you reduce the body’s stress reaction, the mind will often follow.
AND research from Northwestern University has also shown that nasal breathing may affect specific areas in the brain.
These areas, known as the amygdala and hippocampus, are involved in processing information. Simply put, that means that nasal breathing might actually improve memory and processing of emotions.
Another study from Stanford concluded that breathwork, especially with longer exhalations, could improve mood even more than mindfulness mediation. In this study, the participants who got the most benefit practiced something called “Cyclic Sighing” for just five minutes each day. This cyclic kind of breathing involves taking a deep breath in, then inhaling just a little bit more before slowly and fully exhaling. The inhales are through the nose, and the exhales can be through the nose or mouth.
It’s best not to overthink it, but next time you feel a little stressed, consider taking a few minutes to slow down and breathe mindfully, in through the nose. And when you’re listening to a meditation or beginning your yoga practice, try using this form of breathing.