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Meditation 101

One of the most common questions I get from students is “How do you meditate?”  There is a lot of misconception about what meditation is. Often, people think meditation has something to do with being enlightened or going off to a magical place in your mind…

Plain and simple. Meditation is about being present. Here. Now. It’s the practice of sitting still and being in the present moment. It’s challenging because your monkey mind wants to race about, worrying about what happened yesterday and what we have to do later. The more you can practice quieting your mind, the happier and healthier your mind and body will be.

I know that can sound daunting so here are a few simple meditation techniques you can try.

For all of these, start out slow, put a 2-minute or 5-minute timer on your phone and work your way up to 10 to 15 minutes after weeks or months of practice. It’s best to practice first thing in the morning, but anytime is better than none.

Method 1: Following your breath

There is nothing more present than your breath. You can’t breath in the past or future, only now J

Step  1. Sit in a comfortable seated position with your back straight, chest open, hands rested on either knee.
Step  2. Begin to take deep inhales in and out through your nose.
Step  3. Watch your breath rise and fall.

Method 2: Feeling Breath and Heartbeat

Step  1. Sit in a comfortable seated position with your back straight, chest open, left hand over your heart center and right hand over your belly.
Step  2. Begin to take deep inhales in and out through your nose.
Step  3. Feel your breath rise and fall.
Step  4. Feel for your heartbeat.

Method 3: Candle Light Gaze
Best method if you are more visual.

Step 1. Place a candle 3 feet in front of you, at eye level.
Step 2. Concentrate your gaze on the flame, capture the image, then close your eyes.
Step 3. Clearly see the candle image in your mind with eyes closed.
Step 4. When the image fades from your mind, open your eyes again and repeat.

Remember the secret to meditation, is the secret to perfecting any skill. Practice. Practice. Practice.
If your mind runs amok during your first few trys, it’s ok. It will get easier. You will train the monkey mind in time.

Email me your blog suggestions or wellness questions you’d like answered to 


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