If you’ve thought about starting a meditation practice or tried to meditate and gave up, then this is the article for you. I went from being a left-brained business-minded attorney to a right-brained healer with meditation being my bridge. However, when I first started attempting to meditate, I found it extremely frustrating. That is, if I was able to sit there more than 10 minutes without my back hurting or my legs falling asleep. What most people do not realize is that meditation is an art. And all arts take practice.

You may ask why then should I put in the time to practice meditation? Countless studies have shown that meditation has both short- and long-term benefits to brain structure and function. Specifically, the insula which connects the emotional center and thinking center, along with the amygdala, which is tied to the fight-or-flight impulses, actually change in form. Thus, meditators are more aware of what’s going on in their environment and thus more in control of their responses.

Translation: People who meditate deal with stress much better and thus have fewer stress-related illnesses.

Step 1: Set up a Meditation Space

Once you’ve made a decision to start practicing meditation, the first step is to designate a space. For tips on setting up a meditation space in your home, read 4 Steps to Create Your Personal Sanctuary. Having a designated space is, in my opinion, crucial. Ask any artist. They will tell you that a designated space to paint, write, cook, etc. is a necessity. The size of the space is not important, but privacy is. If you are unable to close off the space, then using a decorative screen to create a boundary is an option.

Step 2: How to Sit

This may seem pretty straight-forward unless and until you’ve tried it. Sitting cross-legged on a meditation cushion or folded yoga blanket(s) is the most common “seat” for meditation. If you find that your back starts to hurt, then start out sitting against a wall or in an upright chair.

If you can sit cross-legged with not much problem, I would recommend using a meditation cushion to prevent your legs from losing circulation and falling asleep. For me, I had been doing yoga for years which is a great preparation for meditation. (In fact, yoga was originally used for preparing for yoga by the ancient yogis.) Even so, it took me about 6 months until I could sit for 30 minutes without my back hurting. There are “meditation muscles” in your back that most likely have been dormant. So make as many adjustments as you need.

You don’t need to sit like a monk in Tibet. But you do want your spine upright.

Step 3: How to Meditate

Once you have your space with a comfortable sitting position, the next step is the actual meditation. For any first-time meditator I recommend to start out listening to a guided meditation or meditation music using headphones (the bigger the better). Headphones not only help block out noises, but create an inward world where it’s just you. In other words, your attention turns from the external world to your internal world.

There are countless options for guided meditation. I am particularly picky about the guide’s voice and my personal preference is Deepak Chopra. So before you purchase something, listen to a sample to make sure you find the voice soothing and not annoying. As for meditation music, I prefer the technological entrainments that help balance the right and left brain. Anything with sudden noises, such as birds, cricket and thunder, I find very disruptive.

Whether you use a guided meditation, music, or go it alone with silence, the most important tip I can share is contrary to what any meditation source will tell you: For the first 5 minutes, let your mind run wild! Let it go wherever it wants. Set it free. Instead of fighting it, just let it go. Your mind will feel like wild horses having been cooped up for years. Free them. You’ll be amazed at what might come up. For me, I might recall a dream I had the night before, remember that I was supposed to call someone, or think about what I want to do that day.

And then after you’ve given your mind 5 minutes to basically flood itself (use a timer if you feel like you might get carried away), start to rein it in. And then start to quieten your mind.

Or another way to think of it is this: Create a space in between your thoughts.

From here, bringing your focus to your breath is a good starting place. For the breath is always there in repetition. Counting breaths can be very effective, i.e. Inhale One, Exhale One, Inhale Two, Exhale Two. Start out trying to do this for ten counts without thinking about anything else. Sound easy? Give it a try. You may be surprised. Once you can make it to ten, do it to twenty, and so on. You are controlling the mind instead of the mind controlling you.

This is the part of meditation that will take the most practice. Not thinking about anything!

Each time you can quieten the mind or create more space in between thoughts, it will be easier the next time. Let it gradually build up over time. For example, you may start out for 10 minutes the first week; 15 minutes the next week; and so forth.

Set reasonable goals.

Don’t expect to be a master after one week or even one month. It took me well over a year before I got to a place in my meditation where I felt comfortable with it, which for me was sitting in meditation blissfully for 30-45 minutes.

The work that you put into your practice will be mirrored in your daily life.

You will automatically start living more and more in the present moment. And then one day when your mind is completely quiet, you realize through a deep and profound feeling of knowingness that you are not your mind, but spirit. And this, in my opinion, is the most important benefit of meditation.

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Tisha Morris is a certified life coach, feng shui consultant, energy healer, yoga instructor, and author of 27 Things to Feng Shui Your Home (Turner Publishing).  For more information, visit www.tishamorris.com.

Also check out the NEW Feng Shui Your Life eWorkbook.  NOW AVAILABLE!

This is a repost from The Elephant Journal originally posted on October 19, 2010.

My favorite quote and the mantra I try to live by is Ghandi’s ”Be the change you want to see in the world.”

But there is another Ghandi quote that to me is equally poignant.  He says:

“Our contribution to the progress of the world must consist of setting our own house in order.”

As a feng shui consultant, this is music to my ears. You can take this quote as literal or figurative as you want. Either way, I can’t help but think that if we each placed our attention on our home or whatever space we take up on this Earth, how amazing our Planet could be. It would be wonderful if we could all have a perfectly feng shui-ed home with its energy perfectly harmonized with Mother Earth.

But, to me the ultimate goal of feng shui is to love your home as if it’s a sanctuary.

In doing so, you are simply loving yourself and treating yourself as the sacred temple that you are.

So here are some simple suggestions to turn your home into a sacred sanctuary. And, in doing so, it can be a beacon of light on our planet as will its occupants.

1. Decluttering. I mention decluttering first because you must get rid of the old before you can bring in the new. If you are one of the many who has gone through or wants to go through a massive purge, you are certainly not alone. Our planet is going through a major clearing and that trickles down to each and every one of us. If decluttering sounds monumental and overwhelming, then just start with one drawer. It may lead to another one and another and so on. If you are someone who declutters on a regular basis and thinks that this doesn’t apply to you, then think again! There are so many layers to our things. That which we most need to get rid of is oftentimes right under our nose. What is taking up valuable space in your life? What item(s) are preventing you from loving your home?

2. Set Up an Altar Space. Early architects truly understood sacred geometry and how to build churches and cathedrals. They built tall steeples to reach God. You can do this, too, with an altar space—except your steeple is energetic. Each time you sit down to meditate you are a steeple. This is the benefit of an altar space. It creates an energetic vortex so that each time you sit down to meditate you ‘plug-in’ quicker and deeper. Your altar space can be as simple or elaborate as you want. The most important thing is that it is a designated space for this purpose. It is best to have a centering device—whether it be a table, shelf, or cardboard box. Place objects on your altar that are sacred to you.

3.  Display Power Objects.  We all have certain items that are really special to us. These are items that energize, inspire, and connect. For example, one of my power objects is a hand-made tapestry that I purchased in Peru. When I see it across from my desk it energizes me. The colors, the symbols, and the craftsmanship are inspiring. Other examples could be a love note from your beloved, a powerful crystal, a piece of pottery from your travels, or an art piece you crafted. Ideally, every item in our home should be a power object. Do an inventory of your home and notice what energizes you and what depletes you and rearrange accordingly.

4.  Designate a Yoga Space.  By creating a space for doing yoga, you are creating new space for your yoga practice to deepen. Your home practice is where you begin to truly tune in to what you want your yoga practice to be. You become your own inner guru, or upaguru in Sanskrit.  Maybe you are feeling energized and do an extensive series of warrior poses and arm balances. Or perhaps you are feeling tired and need to do slow and deep hip openers on the mat. If space allows, you can arrange your yoga space and altar space in the same area of your home. If space is at a premium, then you may have to be more creative with your arrangement, but it should at least be the size of your unrolled yoga mat.

5.  Space Clear.  There is an invisible world of energy in your home that you probably are not aware of. Like cell phone and radio signals, our thoughts and emotions swirl around in our spaces. But what you may not have thought about is the energy from previous owners’ emotions and traumas, your furniture’s history and stories, or even your own stuck patterns and habits. Space clearing is a term used in feng shui that refers to clearing the energy in spaces. There are many methods used for space clearing. And in some extreme cases, you may need a professional to come in. Otherwise, you should space clear your home yourself periodically. Sage smudging is the most common method. With a bundle of sage, light the tip and waft it around your space. It’s best to start around the perimeter—especially hitting the corners—and end up in the center of the room. When the smoke has cleared, you may notice the room looks crisper and feels lighter.

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Tisha Morris is a certified life coach, feng shui consultant, energy healer, yoga instructor, and author of 27 Things to Feng Shui Your Home (Turner Publishing).  For more information, visit www.mindbodyom.com.

As a Cancer sign who loves my home, one of my biggest challenges has been to embrace the notion that I am ‘home’ regardless of my physical location. This can be challenging for anyone. So here are some tips on creating a sacred space the next time you are on the go.

1. Bring Your Yoga Mat – If you have room in your suitcase, then take along your yoga mat on your next trip. Your yoga mat can feel like your home away from home. For most of us, just seeing our mat invokes feelings of calm and peace. If you’re traveling ultra-light, then improvise. Lay out some towels to create your own yoga mat or just go commando. One of the wonderful aspects about yoga is that you can do it anywhere anytime without any gear necessary.
2. Do a Yoga Pose – Instead of feeling like you’re obligated to do a whole yoga practice, just do your favorite pose. For me, as soon as my forehead hits the mat in child’s pose, I know I am home. I mean really home! This is the pose that most centers and grounds me. We all have one of those poses. Do yours and it will most likely lead you to the next pose and to the next pose…
3. Create an Altar Space – An altar can be a great to create a sacred space at home and while traveling. Altars create an energy portal that helps connect us with Earth and Sky. Turn a nightstand, desk, dashboard, or dresser into your altar space. Bring with you a picture, stone, object, statuary, or anything that center you and reminds you of your true self.
4. Add Music – I can remember when I was 10 years old listening to Air Supply with my headphones on family vacations. Music has always been a way for me to stay centered. With the digital revolution, this is a no-brainer. So add some nice music to your hotel room, your rental car, or your hectic plane ride to ease those times of feeling ungrounded. (Air Supply optional.)
5. Carry Your Totem – I sometimes carry with me a particular gemstone or gratitude stone in my pocket when traveling or on days that I need some extra reassurance. It reminds me of the totem that Leonardo DiCaprio carries with him in Inception to remind him whether he is dreaming or not. A “totem” or gemstone can be a great centering device that you carry with you in your pocket or bag. This may be a stone that is personal to you, or a protective stone that you pick up for the trip.
6. Enliven Your Senses – Another way to create a sacred space wherever you are is to have some essential oils on hand. Having a bottle of essential oils, such as lavender, ylang ylang, sandalwood, or a blend can be a great centering device, especially for blends that are formulated for a vibration that you are already in tune with. With a drop or just a sniff, you can feel like you again.

Traveling can be a great way to get us out of our old patterns and be introduced to new ways of being. That being said, creating a sacred space with just a few things from home can provide a grounding force to where you can be more adventurous in your travels as you eat new foods, meet new people, and try out new ways of life. Your sacred space will help you stay balanced, centered, and healthy. Try it out on your next trip!

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Tisha Morris is a certified life coach, feng shui consultant, energy healer, yoga instructor, and author of 27 Things to Feng Shui Your Home (Turner Publishing).  For more information, visit www.mindbodyom.com.

It seems like lately everything I read stresses the importance of ‘being’.  What used to be words of only the enlightened masters has crept into all areas, including the business world.   The “do, do, do” mentality of the 80s and 90s has become “be, be, be” of the 2000s.

While I can sit and ‘be’ with the best of them, my practical side eventually rears its head saying, “with all this ‘being’, how do you ever get anything done?”  And so I pondered this question.

On an energetic level, ‘doing’ is an active, masculine energy, while ‘being’ is a passive, feminine energy.  Ultimately it is a balance (yin/yang) of these two energies that is optimal.  As a society, we are needing to balance as a whole and thus more feminine energies are permeating up from Mother Earth.

Putting the energy stuff aside for a second, I started to think back at all of the most pivotal times in my life… people, jobs, and situations.  I realized all of them just came to me or fell into my lap as opposed to my seeking it out.

Afterall, it is only when you are ‘being’ still that something can fall into your lap.”

Here is a personal example.

When I was graduating from law school and searching for my first law job, I sent out hundreds of resumes with not a single response. Then one evening at a law review reception, I saw my adjunct professor, who also happened to be a federal judge. Without even thinking about it, I walked up to him and asked if he knew of anyone hiring. He said, “Well, I am.” Within weeks, I was hired as his law clerk, which was far better than any of the jobs to which I had sent a resume. More importantly, he ended up being one of the most influential people in my life, which had nothing to do with law and everything to do with the meaning of life.

So you can see in my example where the delicate balance lies in ‘doing’ and ‘being’. I had enough active, doing energy to set an intention to get a law job (and to attend a boring law reception). From there, I was in a state of being waiting for the right opportunity and/or person to come along. And when it did, I listened to my inner voice and approached the Judge.

Sending out blind resumes was an example of too much ‘doing’. There is a huge difference between inspired action and busying yourself with activity to try to make things happen. Instead, by being present, you will be conscious and alert when those people or opportunities come along.

Think back on your most pivotal moments and use those as a template for finding your yin/yang balance point.

photo credit

When runners want to take their training to a new level, they may purchase some new Asics or change up their running route.  But how do yogis deepen their practice, chataranga after chataranga?  Perhaps a new mat, a new instructor, or a new studio. 

Instead, try creating a sacred space for doing yoga in your home – a sanctuary that you love to be in.  In doing so, you will not only maintain enthusiasm for your yoga practice, but you will expand it to a new level. 

By designating a space for a particular function, it is much easier to transition into that activity.  So, with a designated yoga space you will be able to turn inward much easier each time you enter your sacred space.  It’s similar to the automatic response your body gets when it hears the word ‘savasana’ in yoga. 

On an energetic level, that space will carry the same energy which builds and builds over time allowing you to go deeper each time.  It is no wonder that it is much easier to meditate in an ashram… the energy of meditators over years has built up to the point you can step in and immediately feel at peace.

Your sacred space can be any size — from the size of your yoga mat to an entire room.  Choose this space carefully.  Go around your home and find a space that feels good.  Or find a section or a whole room that is not living up to its potential.  I once had a guest bedroom that just collected clutter.  Finally, one day I decided to reclaim this room.  I turned lemons into lemonade. 

With a new coat of paint, a serious detox of clutter, an altar, and a few personal items, this became not only my favourite room in the house, but a yoga and meditation sanctuary.  Soon thereafter, my yoga practice went to a new level followed by teacher training.  Within six months, I was teaching my first yoga class.

Although this article is about creating space in your home, it’s also about creating space in your yoga practice.  It therefore can’t go without mentioning the benefits of having a home practice.  This is where you begin to truly tune into what you want and need your yoga practice to be.  You become your own inner guru, or upaguru in Sanskrit. 

A home practice allows you to listen to what your body wants to do next.  Maybe you are feeling energized and do an extensive series of warrior poses and arm balances.  Or perhaps you are feeling tired and need to do slow and deep hip openers on the mat.  A home practice also allows time for a longer meditation.   

Most importantly, by integrating a home practice with attending classes, yoga will go from being an activity to a way of life. 

Here are you few tips to create your sacred space:

1. Location
Again, size doesn’t matter.  However, privacy does.  Choose a place in your home where you will not be disturbed by people or pets.  If it is a shared space with another person or activity, then using a partition or screen is recommended.   

2. Clean and De-clutter
Once you have chosen your location, clear everything out of it and clean the area of any dust, dirt, or residue.  Also clear it energetically with sage, or any other herbal cleanser of your choice, such as cedar or sweetgrass.  A clear space is a clear mind.

3. Energize
Next determine what you want in your space; for example, a yoga mat, meditation cushion or chair, blankets, and/or props.  If there is enough room, you may want some type of storage to keep the space clutter-free.    Also, if space allows, an altar table, whether it is a cardboard box or an heirloom piece from India, is recommended.  In other words, you want to have a centering piece.  Make it an altar where only inspiring and precious objects are placed.  If space doesn’t permit, then hang an inspiring picture instead.

4. Personalize
From here, add any items that reflect you and appeal to the five senses…
candles, incense, bells, gemstones, crystals, images, essential oils, affirmation cards, books, music.

5. Keep it Fresh

Once you have your sacred space, you want to keep it free of dust and clutter.  Keep the energy clear and fresh.  If you feel like your practice is in a rut, then change things around in your sacred space.  Add a picture, change a picture, or add a new candle or gemstone.  Avoid stagnation on any level.   

Now it’s time to hit the mat… Namaste!

photo by Nessa Land.

 With little to no movement in the real estate market these days, it is more and more apparent that we must make the best of the space we are currently in.  And, in doing so, it is important to designate a space in your home for retreating, centering, and meditating.  In other words, create a personal sanctuary. 

 This space can be any size — from a 2’ x 2’ corner to the size of your yoga mat to an entire room. 

 Designating this space for your personal use is important because each time you sit there, you automatically know that it’s time to go inward.  It’s similar to the automatic response your body gets when it hears the word ‘savasana’ in yoga.  At first, it’s just nice to have a place to retreat.  Then, after a while, it becomes a necessary part of your day.  

On an energetic level, that space will carry the same energy which builds and builds over time allowing you to go deeper each time.  It is no wonder that it is much easier to meditate in an ashram… the energy of meditators over years has built up to the point you can step in and immediately feel peaceful.

Here are you few tips to create your personal sanctuary.

 1. Location
Again, size doesn’t matter.  However, privacy does.  Choose a place in your home where you will not be disturbed by people or pets.  If it is a shared space with another person or activity, then using a partition rug or screen is recommended.   

 2. Clean and De-clutter
Once you have chosen your location, clear everything out of it and clean the area of any dust, dirt, or residue.  Also clear it energetically with sage, or any other herbal cleanser of your choice, such as cedar or sweetgrass.  A clear space is a clear mind.

  3. Energize
Next determine what you want in your space.  Perhaps a yoga mat, meditation cushion or chair, blankets.  Make it comfortable so that you will want to spend time there.  An altar table, whether it is a cardboard box or an heirloom piece from India, is highly recommended.  In other words, you want to have a centering piece.  Make it an altar where only inspiring and precious objects are placed. 

4. Personalize
From here, add any items that reflect you and appeal to the five senses…
candles, incense, bells, gemstones, crystals, images, essential oils, affirmation cards, books, music.

Once you have created your personal sanctuary, sit, relax, stretch, breathe, read, enjoy tea, meditate, or do anything that so inspires you.  There are no rules!