Guide to Learning Meditation

From Abby at Vitality Health Coaching

By now, I’m sure you’ve heard of meditation. Maybe you’ve been overwhelmed by the thought of it or feel as though it’s not for you. I assure you, meditation is for EVERYONE.

Besides its mental health and emotional benefits, meditation has been known to help with: anxiety, heart disease, reduction of pain, boosting the immune system, lowered risk of depression, increased energy, focus, high blood pressure, sleep problems and even allergies and asthma.

Meditation promotes positivity, helps you focus on the present moment and improves your overall mood and outlook on life. Give it a try!

If you’re a beginner, breathing is the most basic form of meditation. The goal of a breathing meditation is to allow the mind to rest, allowing thoughts to pass through. Learning to “be in the moment” is your goal. Choose to begin your day with a short breathing exercise. Instead of reaching for your phone to check your email or Facebook, quiet your mind and get in touch with yourself. Try to begin your day with a little self-care.

Sometimes it's difficult to find a quiet spot to meditate. During those moments when you feel stressed, anxious or overwhelmed, stop for a few minutes and do this exercise. It relaxes you and restores balance. I suggest you do this breathing technique once a day:

1) Sit up straight. Put your hands on your lap, palms facing up. Loosen your shoulders, your face muscles, and your belly. Close your eyes.

2) From your belly, breathe in deeply through your nose, for a count of 5.

3) Hold your breath in for a count of 5.

4) Breathe all the way out for a count of 7.

5) Repeat five cycles.

 Note: you may feel slightly light headed from this exercise; if so, just bow your head into your chest with your eyes closed and resume normal breathing.

This post was written by Abby Booth as part of her 12 Days of Wellness running this December. Sign up to receive the next 11 days of FREE wellness tips and advice!
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