How To Meditate

The practice of meditation involves setting a time and space aside for yourself to relax and harmonize your body and mind through a method of stillness, silence and connection with the breath. Studies have shown that a daily practice of meditation can: alleviate stress lower blood pressure increase energy levels, improve memory and concentration , and vitalize the immune system Many mediators also report that they feel more positive, creative, and grounded in their work and relationships because of this daily practice.

And one of the great things about meditating is that it requires nothing more than your commitment and a little bit of time.

Beginning Meditation Exercise

• Find a quiet time of day and a serene place where you can sit undisturbed for the duration of your sitting. Many people find the early morning the best time for this.

• You may wish to light a candle or burn a stick of incense to invoke a peaceful, soothing atmosphere.

• Find a comfortable seated position on the floor or on a chair where you can sit upright with your spine straight.

• Relax your hands in your lap.

• Close your eyes.

• Take a deep breath in through your nostrils and let it out with a sigh. Do this one more time and just let it all go. There’s nowhere to go. Nothing to do. This is your special time.

• Continue breathing deeply in and out through the nostrils filling your lungs with fresh, vibrant air. Feel your belly expand when you inhale and gently collapse when you exhale.

• You may find it helpful to count to ten on each inhale and back to one on each exhale. Continue breathing and counting.

• If you find your mind wandering, don’t be surprised. The mind tends to get anxious when the body is still and silent. Just let each thought pass by as if it were a cartoon bubble in the air. Let it go and return to the breath.

• Continue this process for at least 10 minutes every day for a week to start. As you become more comfortable, increase your time in increments of 5 minutes or so every week until you are sitting for up to at least 30 minutes. You may continue increasing this time if you wish. And, that’s it! You are now meditating.

Note: It is highly recommended that you enjoy your meditation before eating and at the same time and place every day.