A Guide to Meditation

Meditation is a powerful mental tool and wellness practice that helps us slow our thoughts, refocus our perspective and gain awareness. 

There are many different meditation techniques. Some of the most popular forms are mindfulness meditation, focused meditation and transcendental meditation. For beginners, one of the best types is mindfulness meditation. Mindful meditation is simply focusing on the “here and now” by concentrating on your senses like touch or hearing and letting your thoughts come and go without judgement. 

Not only is mindfulness meditation straightforward, it helps promote a healthy response to stress. Some people use this form of meditation to connect with their spiritual side, or even to provide emotional support. This practice may help bring you some inner peace throughout your day. 

This simple meditation technique is perfect for beginners. Be sure to be comfortable and kind to yourself—if you feel strange sitting with your thoughts that is perfectly normal. This particular type of meditation focuses on staying mindful of the present moment and the sensations that you may typically tune out. 

Quiet Your Space 

Be sure to set your phone to silent, remove unnecessary distractions. You can also use a timer or just stop when you feel ready. 

Get Comfy 

Find a comfy spot where you can either sit or lie down. Feel free to use blankets, cushions or even a sleep mask to really settle in. If you are sitting, try to sit upright without tensing up. Rest your arms on your legs or at your side, whatever feels natural to you. Once you are comfortable, close your eyes or let your gaze fall downwards. 

Focus on Your Breath 

Notice your breathing and focus on the sensations you feel. The way your chest rises, the temperature of the air when you inhale or warmth when you exhale. Try to only focus on your breathing during this session. 

Don’t Fight Your Thoughts 

One of the big urges you may face is trying to fight off having thoughts—try not to do that. If your mind starts to wander, that is okay, it is natural. Acknowledge these thoughts without judgement and gently bring your mind back to your breathing. 

Take Your Time 

Whenever you are ready, start to move your toes, feet, fingers and shoulders and slowly open your eyes. If you have set a timer, it helps to have a calm, quiet chime to help you come out of meditation rather than a loud alarm or bell. 

You can add meditation music or try guided meditations for a more auditory experience. You can also try adaptogens like ashwagandha or other soothing nutrients to help ease your mind before you start. Regardless of whether you keep a journal, try reflect on how you feel. 

The best part about meditation is that there is no one correct way to do it. If you want to try zen fitness, try pairing meditation with yoga for a whole new meaning of balance. 

When you can let go of expectations and just embrace the present moment with gratitude, you may be surprised what meditation can do for you.