Meditation Made Easy

Meditation is a wellness practice that focuses on strengthening awareness, attention, and compassion.

When we meditate, we bring far-reaching and long-lasting benefits into our lives.

Here are a few reasons to meditate:

• Lower stress
• Improve focus
• Ability to better connect
• Understand your pain
• Reduce racing thoughts in your brain

How to meditate:

• Take a seat — Find a place to sit that feels calm and quiet to you. A cushion, a chair, etc.
• Check-in with your body — Make sure the position you have chosen is comfortable and one that you can stay in for a while. If you aren’t comfortable, make adjustments. If you would like, close your eyes.  
• Bring awareness to your breath — Notice the sensation of each inhale and each exhale. Focus on the breath entering and leaving your body. 
• Notice when your mind has wandered — Inevitably, your mind will lose focus on the breath and wander to other thoughts. When you notice this has happened, simply return your attention to the breath.  
• Be gentle with your wandering mind — Just know that your mind will wander and that’s ok. Try not to get frustrated with yourself, the practice or the thoughts that keep entering your mind.  Just come back to the breath. 
• Close with kindness — When you are ready for your meditation practice to come to a close, gently lift your gaze (if your eyes are closed, open them). Come back to the space. Take a moment and wiggle your fingers and toes. Notice any sounds in the environment around you.  Notice how your body feels. Notice your thoughts and emotions. Notice what you notice.  

That’s it! That’s meditation. Get comfy. Focus your attention (if focusing on your breath doesn’t work for you, try a mantra). When your mind wanders, bring it back. Be kind to yourself and keep practicing!