A Simple Guide to Meditation

What is meditation?

Meditation refers to many different practices that people can use to develop a calm and focused mind. Anyone can learn to meditate.

Why meditate?

Many studies done on meditation show that it can help with:

• Anxiety and stress
• Asthma
• Fibromyalgia
• High blood pressure
• Sleep problems
• Chronic pain

How to get started

Many different methods can be used to meditate. One possible approach is suggested here:

• Make yourself comfortable on a chair or cushion. Let yourself sink into the chair or cushion. Keep your back straight. If you are sitting on a chair, let your feet rest on the floor. Your hands can rest in your lap or on your legs. You want to feel relaxed but alert.
• When you are comfortable, close your eyes. If you prefer to keep them open, rest your gaze on an object that is close, such as a candle or picture. Don’t stare. Instead, soften your gaze.
• Become aware that you are sitting. Feel your body being supported by the earth. Draw your attention to the places where your body touches the chair or cushion that you are seated on. Notice the sensations in your legs and your hands. Let yourself settle into your body and this moment. Remind yourself that you don’t have anywhere to be for the next ten minutes.
• Now, pay attention to your breath. Start to breathe slowly and deeply. Focus on the steady rhythm of your breath as it moves in and out of your body. Let your belly relax. Notice how it gently rises and falls each time you breathe. Notice how the air moves through your nostrils. Notice how your chest expands and relaxes as you keep breathing.
• You may find that your mind wanders. This is normal. It happens to everyone. When you realize this has happened, gently draw your mind back to your breath. Each time your mind wanders, begin again without judging yourself.
• Notice how your breathing feels, then pick a mantra or word to hum each time you breathe out. Words like calm, peace, strength or joy may be good words. You can choose any word or simple phrase that you find powerful and soothing.
• Often we hold tension in parts of our body without realizing it. Let your mind drift over your body. Pay attention to the places that feel tight or painful. Send your breath into those places. Let your face, neck and shoulders relax.
• For the last few minutes of your meditation, focus on parts of your body that you want to heal. Each time you breathe in, imagine that you are sending healing energy to those parts of your body.
• Each time you breathe out, breathe out anything that is causing you stress. You can imagine this as a shadow or an emotion like fear, anger, sadness or hopelessness.
• As you continue to breathe, feel your breath taking the place of the things you are letting go. Bring in things that you want to keep in your life, such as joy, love, peace, strength and gratitude.
• As you end your meditation, place your left hand on your heart and your right hand on your belly. Keep breathing. Take a moment to thank yourself for taking the time to nourish your body, mind and spirit. If you wish, end your practice with a short prayer or a wish for peace. Smile. Gently open your eyes.

More information

If you have questions about meditation or would like more information, talk with your health care provider.