Meditation 101: A beginner’s guide.

We have all heard that meditation is good for you.  However, how do we make it part of our daily practice and, well, how do we do it?  First off, it has to be simple.  They say it takes 21 days to make or break a habit yet I believe it takes more like 90 days.  So, for the next 90 days you are going to meditate for 20 minutes every single day and reap all the benefits that meditation has to offer.  Sound good??  Heck no! 

Some of you have already stopped reading.  Someone of you are saying who has 20 minutes EVERY day to do anything.  And, some of you are eagerly waiting to see what is next.

The benefits of meditation are endless.  However, I would like to touch on a few that are important to everyone’s well being.

1.     Meditation reduces stress.

2.     Meditation improves concentration.

3.     Meditation encourages a healthy lifestyle.

4.     Mediation creates self-awareness.

5.     Meditation benefits cardiovascular and immune health. 

Okay, so now you are all on board that mediation is a good thing and will make you a calmer, healthier, more accepting person.  Right??!  So, how do I even start?  I am going to make it as simple as I can for first timer’s to start an at home meditation practice.

1.     Grab 12 notecards.

2.     Pick out some fun coloring makers.

3.     On each notecard write and mantra** or word that calls to you.  This could be a word of something you would like more of in your life or a virtue you would like to develop, think self-acceptance, balance, patience, etc.

4.     Pick one day, that’s right, one day a week, and set aside five minutes to simply close your eyes and say the word.  Just the word over and over again and breathe nice and slowly.  Keep the note card in front of you so when your mind wanders you simply look back at the word.

5.     By golly, you are meditating.  Nice work! 

I recommend trying different times of the day through out your first 4 weeks to see what works for you.  Rotate the words or create new ones as new dreams and goals arise.  Remember, this is YOUR practice.

**If a mantra is more what you seek.  Find a good mantra that speaks to you.  Ask your favorite yogi what theirs is.  Google one or download one to your ITunes.  Or simply hum the word OM.  Some of you are still confused, I know.  What is a mantra? 

A mantra is like chicken noodle soup for the soul.  When we select a word or series of words to repeat in the form of a mantra, we are affirming it to ourselves and allowing its meaning to seep below the surface, into our subconscious, helping to shift our negative habits and patterns into positive ones.  Keep it short and keep it positive!

Now, go get meditating and I promise you will find that more relaxed, healthier, stress free life that you have always dreamed of having.