A Beginners Guide to Meditation

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Try not to get caught up in the how to…just begin. It’s not necessary to use all of these tips at one time, start slow, and get your routine established.

  1. Start with sitting for just 2 or 3 minutes. Simple right? Do that for a few days or a week. If all goes well continue adding a minute or two every few days or as often as is comfortable.  Next thing you know you’ll be meditating for 10 to 15 minutes a day, or more.
  2. First thing is the morning is a great time to begin. It’s easier to establish a routine when you set an alarm or create a reminder for yourself before your day begins
  3. Find a comfortable space where you won’t be disturbed. Don’t worry about how to sit, or what to sit on. Just find somewhere comfortable and quiet. You can upgrade your routine after you’ve established your habit.

  4. Remember to breathe. Turn your attention to your breathing as you breathe in, and as you breath out. Take a deep breath in, follow it all the way into your lower lungs; your abdomen should expand. Then follow it out. Continue this exercise, counting your breaths in repetitions of 10. No rush, do this slowly.

  5. Come back when your mind wanders. Your mind will wander, and that’s okay. Just let the thought go and continue breathing. There will surely be some frustration, just keep going, it takes time to get good at it.

  6. Do not judge yourself or your thoughts. Simply notice them and then let them slip away. Be gentle with yourself.

  7. Do not judge yourself or your thoughts. Simply notice them and then let them slip away. Be gentle with yourself. There may be times when a thought or feeling arises that needs to be analyzed or thought through, it's okay to do so. Remember to bring your focus back to your breathing though.

  8. Do a body scan. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.

  9. Find a community of people who are meditating and join them. Meditation isn’t always easy or even peaceful. But it has truly amazing benefits.

 

Why You Should Practice Meditation

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Anyone who commits to a meditative practice—regardless of the form of meditation—has a profound understanding of the benefits of regular meditation. The benefits are highly impactful. There are nearly two decades of comprehensive research to support them. The neural, cardiovascular, and metabolic effects of meditative practices have been well documented.

Some of the benefits of meditation include:

  • Fewer debilitating experiences such as headaches and migraines
  • Reduction of cardiovascular disease
  • Stabilizes blood pressure, cholesterol levels, and hypertension
  • Improved mood and sleep quality
  • Decreased anxiety and depression
  • Less stress, resulting in a balance of metabolism, mitochondrial function, and insulin secretion
  • Enhances resilience