Health | December 26th 2016

At Home Meditation Tips

The holidays are all about spending time with family and enjoying time at home, but sometimes we can get overwhelmed and exhausted from all of the craziness this time of year. Here at HBFIT, we believe just a few minutes of mindfulness can completely change your day. It’s not always easy to get to a meditation or yoga class, so we’ve compiled some tips to help you meditate while at home over the holidays. Happy meditating!

1.Make the Time (Even Two Minutes)

You’ll never sit down and meditate if you wait for the perfect time, so it’s important to make the time for yourself. On the bright side, most people don’t realize you only need a few minutes for some mindful meditation. Whether it’s as soon as you wake up in the morning or right before bed at night, take a couple minutes for yourself to separate yourself from the business of the holidays. You can always start with two minutes and add a minute or two everyday as you get the hang of it.

2. Get Comfortable

Another big misconception about meditation is that you have to be sitting in a certain position. The truth is, meditation is about your comfort, so find a position that you feel most relaxed. Whether you’re sitting up, lying down, or leaning against a wall, experiment with different positions that are the most comfortable for you.

3. Power Off 

We spend all day scrolling through our phones and clicking away on our computers, so meditation is the time to take a break from all of the screens. Put your phone away in a drawer and make sure all your devices are silenced. If you want to set a timer to keep track of how long you’re meditating for, try using a watch. Your phone will still be there when you’re done!

4. Count Your Breaths

Now that you’ve found a comfortable position and a silent space, it’s time to turn your attention to your breath. This sounds difficult, but it’s just about paying attention to your breath as it comes in, and following it through your nose all the way down to your lungs. Count each breath in sets of ten, then start again at one.


Research suggests that meditating for just 10 minutes a day can improve our ability to sleep soundly, process information, and be more empathetic.


5. Don’t Give Up

No one gets meditation right on the first or second try, and not everyone feels some sudden peacefulness or bliss in the few minutes they’re sitting. Meditation isn’t all about clearing your mind, so it’s okay if your head isn’t completely blank. Every time you get worked up in a thought, just bring your head back to your breath counts.

6. Notice the Surrounding Energy

Don’t try to block out the light and sounds in the room. A lot of people find that it helps to pay attention to a specific spot or sound in the background. Do you hear kids yelling downstairs? Christmas music playing in the living room? Don’t think your meditation “won’t work” by hearing sounds. Focusing your intention on the light and sounds around you might help you focus on the surrounding energy.

7. Try Reciting a Mantra

Many people find it helpful to choose a mantra that will help set your intention. A mantra is just a word of phrase that you quietly repeat during your meditation, and it can be anything from “peaceful bliss” to “strength comes from within.” Find a phrase that is meaningful to you and run with it.