This chapter introduces the fundamentals of meditation, guiding you through foundational practices and techniques. From creating a dedicated space and learning mindful breathing techniques to observing thoughts and physical sensations, these steps help you break free from distractions – get out of your way – and develop a deeper connection with your inner self.
Creating your space
In a material world filled with noise, electromagnetic interference, and constant distractions, creating – or finding – a dedicated and low-interference space for meditation is essential but often overlooked. Your environment plays a significant role in supporting your practice – and ideally, you want to make the process as enjoyable and rewarding as possible. So, let’s first discuss how to prepare a space – your sanctuary, no matter where you are – that allows your mind and body to engage fully.
Peace & Quiet
A quiet space minimises the potential for distractions, allowing you to practice without interruption. It encourages relaxation and supports mental clarity, creating an environment conducive to connection.
Consistency
Creating a dedicated space for meditation constructs a sort of mental and emotional ‘anchor’ for your practice. Each session leaves a subtle imprint, and returning to the same spot reinforces your sense of calm and positivity. This intentional space becomes a sanctuary, offering consistency and positive reinforcement, making it easier to transition into a meditative state, even when your mind feels occupied or distracted.
Electromagnetic frequencies (EMFs)
This may not present an issue for everyone, but it does for me. I find that artificial light and certain frequencies make practising much harder and less enjoyable. Electromagnetic frequencies (EMFs) from devices like phones, Wi-Fi routers, laptops and even Smartwatches are everywhere. Avoiding them entirely isn’t possible for most of us, but reducing their impact during meditation can make a significant difference to your practice.
If you’re meditating indoors, it’s best to steer clear of your WiFi router and turn off the TV and any digital devices—or consider moving them to another room. Dimming or turning off any harsh artificial lighting can create a better environment. Additionally, remove any smart accessories, like watches, and switch your phone to silent.
Music
Music can deeply influence the mind and body, making it a powerful tool for enhancing your practice. The right music can guide your focus, deepen your relaxation, and nurture a more immersive experience, helping you connect with yourself on a deeper level.
If you’re a Rise Meditations subscriber, you have this one covered, with guided meditations and dedicated musical environments composed to deepen your connection and support your practice. But for those that aren’t, our playlists are available on all major streaming providers, and a selection of our guided meditations are freely available on YouTube via @RiseMeditations.
Accessories
If you’re outside – headphones are an obvious choice, but they’re also great to use indoors because they can help to cancel out environmental noise and reduce the potential for distractions.
If you’re indoors, you could diffuse a calming or grounding all-natural essential oil or burn some incense, which can help set the tone for your meditation and promote a deeper state of relaxation and focus. Our Eternal Sunshine essential oil blends are matched to specific intentions and aligned to the seven Chakra’s.
For Rise subscribers, if a guided meditation has been paired with a specific oil blend, it will say so within the ‘In-Focus’ view for that meditation.
I hope this chapter has provided you with valuable insights for preparing your space for meditation.