How to Create Your Own Meditation Space in Your Home

Recharging your body and mind, improving your focus and boosting clarity are all great reasons to meditate – but what if you could improve on what you’re already doing?

What if you could create the perfect meditation space in your home?

Carving out a private enclave for meditation doesn’t have to be tough, whether you’re living in a studio-sized condo or a spacious estate with a dozen spare rooms you’ve never used. With a few simple tips, you can transform any space into a private nook where you can disconnect from daily stresses, internal dialogue and negative experiences.

What is a Meditation Space?

A meditation space is a sacred spot where you can release stress, find serenity and center yourself. Sacred doesn’t necessarily mean religious or spiritual; in this context, it means you only use the area for meditation, yoga, rest or stillness. It’s your own personal retreat within your home, and you can designate a corner, a partitioned space, or even an entire room to it as long as you feel good about your choice.

Exceptional Spots for a Meditation Space in Any Home

This is your space, so there isn’t a one-size-fits-all spot that works for everyone. Ideally, you’ll be able to walk through each room in your home and narrow down your choices to rooms you absolutely love – those that make you smile, relax you, and give you a sense of peace. As you search for your perfect meditation space, be mindful that:

• Facing a southeast corner will bathe you in early morning light, which may be perfect for dawn meditation.
• Facing a northwest corner will let you bask in the sun’s waning rays, which could be ideal if you’re an evening meditator.
• Facing due east emulates Buddha, who sat beneath the Bodhi tree and meditated directly toward the early morning sun.

Where to Meditate in a Small Home

If you don’t have much room to spare, a terrace, patio or corner of a room in a condo or townhouse might be the perfect spot to set up your meditation space. Add a privacy screen or hang billowing curtains from a single point on the ceiling to shut out the world while you connect with your inner self, or clear out a closet for instant (and expense-free) privacy. Although it’s tough to find spare square footage in a condo, apartment or studio, you can make extra room by:

• Swapping out your sofa for comfy chairs
• Installing a loft bed in a room with high enough ceilings
• Storing non-essential accessories and furnishings rather than trying to cram them all into your space
• Using wall cabinets rather than freestanding bookshelves in your décor

Where to Meditate in a More Spacious Home

Create your private paradise in a quiet corner, in an enclosed room or the garden to find your inner peace. One of the keys to successful meditation is carving out a distraction-free environment where you can get comfortable.

Spots to Avoid

Steer clear of high-traffic areas or those where distractions are likely to pull you off the path to Nirvana. Try to avoid the kitchen, the living room or anywhere too close to a lavatory, the front door or a space that faces a street. Your home office may drag your mind toward work, and a place that makes you want to nap rather than meditate (like your bedroom) might be a little too relaxing.

Meditation Room Ideas

The more peaceful, relaxing and beautiful your meditation room is, the more time you’ll want to spend there. You’ll feel it pulling you in before you start your day, each time you need a break and when you wind down for the night.

The Perfect Room Décor in a Meditation Space

Designing your Zen meditation space for self-help and personal development requires you stick to a few principles:

• Keep your space clean and clutter-free.
• Only include items you love and that contribute to your happiness and peace.
• Add natural elements where possible, such as living plants and stones.

The Bare Essentials

You don’t have to dedicate an entire room and a month’s salary to creating your meditation space. The simplest – and sometimes most effective – meditation spaces feature only the bare essentials, such as:

• Meditation cushions or a soft spot to sit
• Natural light
• Something with personal significance, like bells, crystals or affirmation stones
• Fresh air

If you can, spring for a serene color palette in the room. Neutrals, which are the most popular (think earth tones and off-whites), are what you’ll find in monasteries and professionally designed meditation spaces, but here’s where you can make it interesting. Dark colors make a room feel smaller, which is ideal if you want to feel enveloped in your space, and pastels lend an airy, open feeling to any room, which could be perfect if you prefer a sense of freedom while you meditate. Bright, glossy white that produces glare is generally off-limits, though, because it’s too harsh for the serene environment you’re trying to create.
Pro tip: If natural sunlight hits the wall and makes you squint, the paint color is wrong for your meditation space.

Zen Touches

Your meditation room can be as simple or as elaborate as you want it to be. A few carefully chosen elements can turn any space into a soul-nourishing haven. Consider adding décor such as:

• Attractive incense burners
• A fountain for the sight and sound combination
• Singing bowls
• Decorative cushions
• A Zen sand table
• Aromatherapy diffusers
• Adjustable lighting
• An altar
• Candles

Bare wood floors can add a sense of authenticity to your meditation room, and they can make the room appear (and feel) larger – but they’re not necessary as long as you have the proper posture. A plush area rug or tatami mat on top of carpet can carve out a private space where you can meditate, practice yoga or rest without costing you a fortune.

Best Plants for Meditation Spaces

Most people find that having at least one living plant makes a huge difference in the quality of a meditation space. They’re essential for pulling volatile organic chemicals out of the air and allowing you to commune with natural, earthy elements. Plants that thrive in low light and contribute to Zen include:

• Philodendron
• Pothos
• Sansevieria
• Echeveria
• Monstera Deliciosa

What Not to Put in Your Meditation Space

Few things are more distracting than clutter, so your meditation room needs to be light on things that can counteract your Zen. Avoid electronics (the TV has to go!) except for music players or electronic aromatherapy diffusers, and banish toys, paperwork or other distractors that will prevent you from connecting with yourself.

Bonus Tips for the Perfect Meditation Room

• Buy plug protectors in case you’re tempted to bring in electronics (other than that music player). They’ll serve as a gentle reminder that technology is unwelcome in your space.
• If your window has a bad view, use Japanese rice paper or privacy glass decals to shut out the world without compromising your natural light.
• This room is your escape, so nothing that pulls you back into your everyday existence belongs there.

What’s Your Dream Meditation Space Like?

With a little planning and a dash of inspiration, anyone can create a spectacular meditation space – and we’d love to hear about what you’ve already done.

Written By: Alejandra Roca
To read original posting click here.
To learn more about how The Meadows uses meditation, click here.

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Trauma Therapy in Eating Disorder Treatment

Eating disorders often co-occur with another diagnosis such as post-traumatic stress disorder (PTSD). As program director for an eating disorder center, I’m often asked if it is clinically appropriate to do trauma therapy such as EMDR, TF-CBT, and SE while patients are working on their eating disorder. The answer that I continuously give is that it is very much individualized to each person. No treatment approach is the same, just as not everyone has the same response to trauma.

If you are struggling with an eating disorder as well as a past trauma experience, what could you expect when addressing that trauma in treatment? First, you should understand that no matter which type of trauma therapy you and your clinical team decide is best suited for you, you would notice that it gets worse before it gets better. By this, I refer to the fact that since you are working on processing a traumatic life event, it is very normal to experience the same emotions you felt during that time which then increases your defense mechanisms. Oftentimes, people will try to avoid trauma therapy because it is emotionally very difficult and can create heightened physical discomfort. However, in order to heal the wounds, you will need to work through the trauma and not around it. A quote that I like regarding this process is, “The only way out is through.”

There are many benefits to completing trauma therapy while in a residential eating disorder treatment program such as Remuda Ranch at The Meadows. First, because it is difficult to process trauma, which could increase emotional instability and eating disorder thoughts and behaviors, it is imperative to have round-the-clock supervision. The caring staff at Remuda Ranch are by your side 24/7 to provide support and keep you on track with your recovery. Additionally, so often when you only work on one issue at a time, the other issue heightens and vice versa. Therefore, working on your trauma and eating disorder concurrently at a specialized treatment center like Remuda Ranch will build a strong foundation for lasting recovery.

How We Can Help

At Remuda Ranch at The Meadows, we work to meet the needs of the individual patient. Our goal is for patients to process the traumas and recognize the impact on their lives, which may manifest in any number of ways including, but not limited to, eating disorder behaviors. We see patients as complex individuals with common needs of nurturance and respect. Our staff strives to support each patient in learning to live in peace with others, with food, and with themselves. We find that a solid foundation in recovery is possible using the multitude of resources made available to those who seek treatment at Remuda Ranch.

For more information, please call us at 866.330.1456.

Edle Aasland LPC, Program Director, Remuda Ranch at The Meadows

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Why Comprehensive Eating Disorder Treatment for Teens is a Must

Eating disorders, including anorexia nervosa, bulimia nervosa, and binge eating disorder, are complex mental disorders that can be potentially fatal if left untreated. Although eating disorders are associated with damaging physical, emotional, and psychological consequences, many women are unable to connect to the help and treatment that is needed for recovery.

Eating disorders, like other mental conditions, are often stigmatized, which can make it more difficult for someone to reach out for help. When it comes to teenagers, it can be especially painful to confront an eating disorder, for both the individual and their loved ones. Many teens who experience an eating disorder may not understand what they are struggling with, and parents can feel helpless when it comes to knowing how to best support their child. 

The Nature of Eating Disorders

If your teenager is suffering from an eating disorder, you may likely feel overwhelmed about how to help them through these struggles. In order to know how to best help your teenager overcome and heal from an eating disorder, it is first important to understand the nature of these conditions. In doing so, you can feel better equipped in knowing how to support their eating disorder recovery.

To begin, it is crucial to understand that the eating disorder was not your causing and that parents are not to blame. Research has identified that eating disorders develop as a result of many complex factors, including biological components, environmental conditions, and psychological influences. There is no single thing, person, or factor that can be said to have caused an eating disorder, as these diseases develop from the cumulation of many different components. As a parent, you may feel a degree of responsibility when it comes to your teenager having an eating disorder, but removing blame from your mind can better empower you to support their recovery.

It is also important to understand that eating disorders are severe and chronic illnesses with biological underpinnings. This means that an eating disorder is not simply a fad or tactic to change one’s body size or a rebellious phase that will pass over time. If left untreated, eating disorders can cause damaging consequences and become potentially fatal. While it is difficult to confront the reality of an eating disorder, ignoring these serious conditions can be harmful. If you are aware that your teenager is struggling with an eating disorder or feel like something may not be right, it is crucial to seek out professional help and intervention as quickly as possible.

Why Comprehensive Treatment is Necessary

Because of the nature of eating disorders in teenagers, comprehensive and professional treatment is absolutely imperative for healing and recovery. Researchers have also found that eating disorders in teenagers are associated with other complex conditions, including mood disorders, role impairment, and substance abuse addiction [1]. In one survey of teenagers with eating disorders, researchers found that the majority also met criteria for at least one other psychiatric disorder, such as depression. In addition, eating disorders were associated with higher levels of suicidal thinking compared to those without an eating disorder [2].

Conditions that co-occur with eating disorders can and should be addressed simultaneously within the context of professional treatment to help a teenager find complete healing and recovery. Comprehensive treatment for eating disorders effectively treats all aspects of the disease with an evidence-based approach toward healing. This means encompassing medical, nutritional, and psychological care in a manner that promotes recovery on a holistic level.

In many cases, eating disorders may also be influenced by underlying trauma, which can also add to the complexity of these mental illnesses. If unresolved trauma has contributed to the development of an eating disorder in a teenager, it is necessary to address this accordingly within comprehensive eating disorder treatment.

How Remuda Ranch Can Help

At Remuda Ranch at The Meadows, we believe that lasting recovery from an eating disorder is possible with the right treatment and professional intervention. Seeing someone you love struggle with an eating disorder is overwhelming. By offering evidenced-based medical and psychiatric care, nutritional rehabilitation, experiential therapy, culinary arts and more, Remuda Ranch provides the safe, healing, compassionate and nurturing environment for eating disorder recovery to occur.

Remuda Ranch also believes that families are an essential part of the healing journey. We embrace the whole family from the beginning of treatment and provide a five-day family week devoted to building healthy family relationships. We teach patients and their families to understand one another through effective communication and assist family members in practicing validating healthy behavior. This approach helps nurture their relationships in an effort to build interpersonal trust and confidence.

If you or a loved one is struggling with anorexia, bulimia, or binge eating disorder, please feel free to give us a call at 866-239-7381 or send us a message online. Our intake specialists talk to people every day who are in various stages of eating disorders and are happy to answer any questions you may have.

References:

[1]: National Institute of Mental Health, “Most Teens With Eating Disorders Go Without Treatment”, https://www.nimh.nih.gov/news/science-news/2011/most-teens-with-eating-disorders-go-without-treatment.shtml Accessed 29 December 2017.

[2]: Swanson SA, Crow SJ, LeGrange D, Swendsen J, Merikangas KR. Prevalence and correlates of eating disorders in adolescents: results from the National Comorbidity Survey Replication Adolescent Supplement. Archives of General Psychiatry. Accessed 29 December 2017.

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Eating Disorders and the Family: Turmoil and Solutions

By Gejia Capasso, Family Therapist for Remuda Ranch at The Meadows



Historically, families have shouldered the blame for a loved one suffering from an eating disorder. This has been met with controversy from both families and treatment teams. We know that eating disorders are complex and that families do everything in their power to fight the eating disorder. Watching someone you love suffer from an eating disorder is painful, scary, and can create anger and confusion. The stress and division within the family can seem overwhelming as each person involved is impacted in different ways. Loss of trust in family relationships, not knowing what to say or how to say it, and not knowing how to support the person who is quite possibly questioning if they even want to get better are all common experiences. Families describe, “Walking on eggshells,” thinking “Everything I say and do seem to make things worse,” and equally “Everything I don’t say and don’t do seem to make things worse.” Here come the shame and blame that families find themselves walking through as they try to understand a disorder that thrives on secrecy, dishonesty, and isolation.

As the family week therapist at Remuda Ranch at The Meadows, I believe, and have witnessed, families benefiting from education around both the mental and physical effects of eating disorders. In addition, it is important to learn about the complexity of its origins, the role other co-occurring mental health diagnoses play in eating disorders, and the “addictive” process within the experience of the eating disorder.

Though everyone has her own journey into and through recovery, know that recovery is possible.




First, I recommend finding professionals who can guide and support you and your family through this journey. Plug into a team of professionals that will be straightforward and honest in providing education, make clear recommendations, and offer an understanding of everyone’s difficult circumstances while being professionally firm in holding people accountable for the safety of the patient within this process.
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Second, realize and remind yourself often that recovery takes time. This is not going to be a short-term process and it will present with many ups and downs along the path to recovery. Remain calm even in difficult discussions and bring in compassion and empathy. It will be important to listen to learn, not listen to agree with, and not listen to speak. Ask yourself “What can I learn about your experience?” Avoid rationalizing, defer to the professionals for treatment and recovery decisions and acknowledge that this is difficult and affects everyone.

Finally, if treatment is what is necessary to help reverse malnutrition and contain the behaviors surrounding the eating disorder, acknowledge this reality and move in that direction. Treatment is a special gift to all affected by this disorder and a wise investment in recovery.

To learn how Remuda Ranch at The Meadows can help, please call 866-332-5209 today.

Content Source : Recovery is Possible.

Accepting the Past as an Asset in Recovery

By Aleah Johnson, The Meadows Alumni Coordinator
What if I were to tell you that all aspects of your past would be used as an asset? Would you believe it or would you instantly regret and want to change it?
I have a love/hate relationship with the word "acceptance." As a stubborn addict, I am not supposed to agree with everything, right?

What is Acceptance?

Acceptance is defined as "the act of taking or receiving something offered." Sometimes I really have to stop and take inventory of the things in my life, both personally and professionally and ask myself if I am fighting or if I am accepting.
One of the most crucial bits of advice I have learned in recovery is to accept my past as an asset. It is important to accept ourselves where we are on our journey and be able to leverage ourselves for good.

The past is a place or state of being in an earlier period of a one's life, career, etc., that might be thought of as shameful or embarrassing. We have all done things in our past that we may not be proud of— choosing to resist or deny our past only leads to more suffering. Acceptance allows us to live in the present moment and not "future trip" or worry about the past.

Resistance is often about control; the more we try to control our lives, the more out of control they get. Acceptance allows emotional balance and gives us the ability to accept people and things exactly as they are, even when we can't see the WHY or when we're not getting what we want.

Finding Serenity

Acceptance is a key solution to our problems. When we are disturbed, it is because we find some person, place, thing, or situation—some fact of life—unacceptable. We can find no serenity until we accept that person, place, thing or situation as being exactly the way it is supposed to be at that moment.

Until we accept ourselves, our situations and our life, on life's terms, we cannot be happy. We need not concentrate so much on what happens in the world as on what needs to be changed in ourselves and in our attitudes. (Page 417, The Big Book)

Early in my recovery, an old-timer in one of my first meetings told me, "You can make this as easy or as hard as you want, little lady, but ultimately the choice is up to you." I fully accepted this not only as a piece of advice but also as a challenge.

Nobody is perfect and everyone has battles and struggles; this is part of this amazing journey that we call life. Every saint has a past and every sinner has a future. Recovery is a marathon, not a sprint. It is our job to accept all aspects, to start where we are, use what we have, and do what we can to make the best out of the life we have left.

Join The Meadows Alumni Association

If you are a graduate from any of The Meadows inpatient programs, The Meadows Intensive Outpatient program, any weeklong intensive workshop at the Rio Retreat Center at The Meadows, or a family member who attended Family Week, you are welcome to join The Meadows Alumni Association!
Sign up today to receive our monthly email newsletter and to be kept up-to-date on any relevant, recovery-related news and events in your area.

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When Food Speaks - Remuda Ranch

By Jessica Setnick, MS, RD, CEDRD, Remuda Ranch at The Meadows Senior Fellow

Even before he or she could speak, your child was able to communicate with you through eating behavior. This can continue into childhood and adolescence when someone has difficulty expressing him or herself through words.

Undereating, overeating, or limiting variety of foods are sometimes clues kids and teens are struggling with particularly negative or stressful feelings. Particularly significant are changes to established eating behaviors, such as eliminating snacks or certain food groups that the child previously enjoyed; secretive eating, sneaking or hiding foods, or lying about eating by a child who is typically open and honest; or avoiding family meals or social events by a teen who was formerly extroverted and friendly.

What Your Child’s Eating Behaviors Can Tell You

Some possible messages that might be conveyed through changes in eating behaviors are:

• I’m sad about something or someone I’ve lost.
• I’m depressed.
• I feel so alone.
• I’m angry.
• I don’t fit in.
• Stop telling me what to do!
• I’m having trouble concentrating.
• I’m struggling to adjust to changes in my life.
• I’m never good enough.
• No one likes me.
• I’m having trouble making decisions.
• I’m scared to make a mistake.
• I don’t feel well.
• I’m exhausted.

In the face of feelings that they don’t know how to manage, children and teens may turn toward or away from food for a sense of comfort or control. Yet they may not realize that their eating changes are connected to their innermost thoughts and feelings. It is the role of caregivers and other trusted adults help with recognizing the connections. It is a mistake to only address the eating behaviors without investigating the emotions and thoughts that are behind the scenes.

If you suspect that a child or teen in your life has changed her eating due to emotional distress, Remuda Ranch intake counselors are available 24 hours a day at 866-390-5100. Or, you can fill out the contact form at our website,http://www.remudaranch.com

Source Link:- http://www.remudaranch.com/blog/item/99-when-food-speaks

Eating Disorder Community Meeting with Jessica Setnick

Eating Disorder Community Meeting with Jessica Setnick, Oct. 9 2015

Eating disorders are complex diseases that are often misunderstood. Are you a parent, teacher, family member or friend who has a loved one suffering from an eating disorder? Are you a survivor or currently suffering? Would you like to learn more about eating disorders?
 

Knowledge is powerful. If you are able to recognize the early symptoms, you may save a life. Jessica Setnick, MS, RD, CEDRD and Senior Fellow at Remuda Ranch at The Meadows will host a community question and answer session at the Paso Del Norte Children’s Development Center in El Paso, Texas on October 9, 2015.




The meeting is geared toward family members, significant other, teachers, coaches, caregivers, survivors and anyone else with an interest in eating disorders. It will help them to identify early eating disorder symptoms, learn effective coping skills to help manage negative symptoms, and help them to start building a healthy relationship that will help facilitate recovery.
The meeting lasts from 2 – 4 p.m. and is free to the community.

Source Link :- http://goo.gl/pjU1DV