Finding trouble starting a meditation practice? Here are 6 quick steps to get you started.
Mindfulness Meditation is an evidence-based style of meditaiton that has been shown to have a multitude of benefits including emotion regulation, decreased reactivity, improved memory, and a variety of other overall health benefits! Here are some basic instructions on starting a Mindfulness Meditation practice:
When to Practice: You may want to practice first thing in the morning as a way to start your day and before you get into the activities of the day.
Meditation Posture: Sit with your legs crossed or on a chair if you have back trouble. Sit straight up with your chin slightly tucked.
Breath: Set a timer for 3 to 5 minutes. Focus on your breath and breathe normally in (Inhale) and out (exhale) through your nostrils.
Simply Be: Take a moment to develop mindfulness and awareness; simply be in the present moment by following the breath.
Avoid Movement: Scan the body for tension, pain, maybe an itch, and rather than moving, take a deep breath and release the tension upon exhale. Meditation should not be painful. If you feel an urge to move go ahead- just be mindful and deliberate about your movements.
(Optional) Journal Your Progress
Call me today for questions about starting a Mindfulness Meditation practice or to schedule an appointment, you may call me at (562) 888-1856, or email me at any time at [email protected] I look forward to hearing from you.
Free Guided Meditations
UCLA Mindful Awareness Research Center
Tara Brach: Guided Meditations Archive
Jack Kornfield: Meditation for Beginners