As I browsed the internet looking at health articles, I came across a lot that recommended meditation for stress relief and a healthy mind.  Meditation can seem a bit overwhelming and daunting for a beginner such as myself, so I decided to research some easy techniques and share them with you below:

• Find a quiet room where you can be alone and will not be interrupted.

• Do not stress!  If you cannot focus or get distracted, remember that meditation takes practice so be aware of the achievements you do make even if it is only for 30 seconds.

• Light a candle or find something to fixate on such as artwork, remove all other thoughts from your mind.  Some find it helpful to focus on relaxing parts of their body slowly thinking about their feet all the way to the top of their head.
  
  
• Sit or lay in whatever position is comfortable to you.  You can meditate with your eyes open or closed as well as sitting up or lying down.

• Concentrate on your breathing, taking slow deep breathes from your diaphragm can help relax your mind and body and get blood circulating.
   
  
  • Try breathing in through your nose for 3 counts
  • Hold for 2-4 counts
  • Breathe out through your mouth on a count of 6
  • Repeat 3 more times
  • Breath slower or decrease the counts if you feel light headed

• Stretch beforehand to relax tightened muscles and help you focus on your body.

• Play calming music or go somewhere you feel peaceful and will be able to let your mind relax freely.

• Read a book on meditation such as John Kabat-Zinn’s Wherever You Go, There You Are or a CD that can talk you through the experience.

Meditation has many benefits that range from stress reduction to increased energy!

The most important thing to remember with meditation is to not give up!  Every time you meditate you will learn something new about what helps you relax and will become more successful at meditating.

References:

1) Barbor, C. (2001). The Science of Meditation. Psychology Today.

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