Practicing Yoga and Meditation at Home
/Now is your time!
If you’ve been thinking about doing yoga or meditation, now is probably a good time to get started. I’ve received a ton of comments from my friends and students that their anxiety has gone through the roof because of the coronavirus. Since studios are closing in the interest of public health, there is an abundance of opportunity to start a home based yoga and meditation practice. A lot of us have moved our classes online because we get it: you need your yoga!
If you’re a seasoned practitioner who’s used to being in a studio, or if you’re a beginner who’s never done one yoga posture before, here are a few tips for getting started with a home practice.
The Cardinal Rule of Home Practice: Done is Better Than Perfect
Keep in mind that you’re going to have distractions at home, whether it’s people who live with you, technology, or your own mind, you’ll be distracted. GOOD. Use that to fuel you to focus your attention and energy on the present moment. If the cat comes around for some love, give him a squeeze and go back to your practice. If the phone rings, decide whether or not you want to answer it, do what you must, and go back to your practice. It can be frustrating to be interrupted, so let’s leverage that experience to help us self-regulate and practice letting go. Allow the interruption, respond as needed, and then get back to what you were doing. That’s practicing the intention to respond intelligently to life as it unfolds in front of you.
You may not have the perfect spot to practice in…a lot of us don’t. My home practice happens in the middle of my kitchen floor because it’s the only space large enough to contain my mat. (Remind me to talk about yoga mats…) Just find a space that’s about 6’ long and 3’ wide and get in there. Hallways, living rooms, porches, yards, garages, bedrooms, and more are just fine. You don’t have to face east. You don’t need to have a mat. You don’t need an altar or a lotus blossom or a figure of Ganesh. You don’t need any damn thing to be any different than it is—though you may need to move a table or an ottoman to make a little space. Just pick a place that makes sense and make a start.
You don’t need fancy pants. Practice in your pajamas. Put on your running shorts. Wear a ballgown, for all that is holy. Be naked (appropriately, of course, meaning don’t go out in public or expose yourself to an audience that can’t and didn’t consent). Are you getting the idea here? It doesn’t matter what you wear, just as long as you are there. Whatever allows you to move freely is probably best.
There is no time requirement. Practice when it’s convenient in your schedule for as long as it works. Notice your rhythm, energy levels, and when you feel like you want to work out. Sometimes morning practice might be best, sometimes evening. And practice for as long as you like. Some is better than none. Got five minutes? Use them. Got 105 minutes? Use them. More important than you long you spend on the mat is how regularly you practice. Which brings us to the next pointer…
Do a little each day. If you’ve got an hour on Monday but only 20 minutes on Tuesday, just do the 20 minutes. If three to five minutes is all you can get on Wednesday, that’s fine. Maybe on Thursday and Friday you’ll have a little more time. Being a daily practitioner is what we’re going for…start small and build the habit with ease. By carving out a tiny chunk of time every day, you’ll create a foundation for progress.
Practice yoga and meditation with a teacher online. Right now we’re all practicing social distancing (in my world it’s called physical distancing because I’m still saying socially connected through technology). About a gazillion of us are offering free yoga online right now because we feel impelled to do something to help the fear and anxiety that come with the coronvirus situation. Additionally we know that practicing yoga and meditation can help boost immunity, support healthy decision making, and build strength in both body and mind. Find someone you like and let them guide you. Right now I teach free on Monday through Friday via FaceBook Live at 4:30 eastern time. Please join us!
Move in the ways that work for you. Here are the people who can do yoga:
Anyone with a body.
Do what you can with what you have. If you can’t get out of a chair, just do the movements that make sense for you. If you’re worried about strength or flexibility, do what you can and know that consistent effort each day will produce change. You can get stronger and/or more flexible. If you need to use support to move around, bring it into your yoga space. And if you really need help, reach out to me with your struggles and I’ll help you figure out how to do this yoga thing. I’ve been teaching yoga and meditation for a long time, and I’ve worked with people in boots and casts, people in chairs, people with brain and body injuries, and people who never thought they could do it. And you know what? We found a way every single time.
Remember that what the teacher offers isn’t what you must do. Everything I offer as a teacher is an invitation, but I don’t live in your body, so only you know what feels right for you. Listen to and honor yourself throughout the practice. Ahimsa, or non harming, is a central tenet of yoga philosophy. Please be gentle with yourself in both body and mind.
And remember this: You cannot do it wrong. There’s no right or wrong way to practice yoga. If someone tells you there is, please don't listen to them. There is a way that works for you and a way that doesn’t work for you. Experiment to find out what works and what doesn’t work for you. You are the authority on your experience, so tune in and listen to what your Being is saying. If you need to rest, rest. If you need to move vigorously, do it. It may take a while to notice and discern your own cues, but the sooner you listen and start acting on the guidance, the more clear the guidance will seem. Does that make sense?
Ultimately, done is better than perfect and a little is better than none. Do what you can from where you are with what you have and let the journey unfold from there. I look forward to seeing you online!