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.  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.

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.