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Healthy Articles

A Guide to Meditation for Beginners

December 21, 2015

Meditation

Are you stressed out? Adding a meditation session to your daily routine can help you relax – and improve your health. The benefits of meditation can include lowered blood pressure and an improved immune system. If you want to try meditation, it’s easy to get started – no complicated tricks or gimmicks required. Here’s our guide to the simplest form of meditation for beginners.

Get Ready

Turn off your technology. Go to the bathroom. Blow your nose. Shut the door. Get rid of all the distractions that could distract you from your meditation session.

Get Comfortable

The easiest and most comfortable position for meditation is a seated position. You can sit on the floor or in a chair. If are seated on the floor, try crossing your legs.

Create a Tall Spine

Roll your shoulders back. Imagine a thread extending from the top of your head, pulling your back, neck and head straight up towards the ceiling in a straight line.  Close your eyes.

Relax your body

Scan your body, relaxing each body part one at a time.  Begin at the bottom with your toes and work your way up. Don’t forget to relax your shoulders, neck, eyes, face, jaw and tongue which are all common areas for us to hold tension. If you feel yourself slouching, roll your shoulders back again.

Breathe

Just breath in and out. There are different breath techniques for meditation, but to start, just breathe silently and deeply.  Feel how the air enters and leaves your body. If you feel your mind drifting, guide it back and focus on your breath.

Have a Mantra

A mantra is a word or phrase that can be repeated throughout your meditation.  They can provide a point of focus during meditation.  They can be spoken aloud or silently to yourself.  A simple and easy mantra for beginners is to silently say with each breath, I am breathing in, I am breathing out.

Calm your mind

As you focus on your breath or mantra, your mind will begin to calm and become present.  That doesn't mean you will stop thinking about stuff; all sorts of random ideas will start to occur to you. Don’t dwell on your thoughts. As they come to you, just acknowledge them, set them aside, and return your attention to your breath or mantra. Some days this will be easier than others.

How to Stop

Stopping your meditation session isn’t difficult, obviously – but be careful ease yourself back into the real world with care. Don’t just jump up and go. Stretch a bit and slowly unwind.

Start Small

Consistency is more important than quantity.  Set aside a specific time every day and try to stick with it. Not every session is going to be a transcending experience; some will feel more rewarding than others. You also don’t need to spend hours at it, either. Meditating for 5 minutes every day is enough to start.

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