A beginner’s guide to meditation

DISCOVERY! Find a quiet place and settle on a comfortable chair, bench or cushion.

You may want to decide how much time you’d like to devote to sitting in the beginning. Consistency is key. Even a few minutes every day will get you off to a great start.

Take a moment to check in with your posture. Try to find a position that allows you to keep your back straight.

Set aside your industrious conceptual mind. Breathe. Tune in to the feeling of being present. Take stock of your physical presence as you breathe.

Note physical tensions and mental concerns. Acknowledge them with kindness and invite them to relax and release.

Tune in to the process of breathing. Feel the breath in your belly. Don’t concern yourself with analyzing or modifying your respiration, just feel it and center your awareness on the ebb and flow.

Breathe in: you’re aware that you’re breathing in. Breathe out: you’re aware that you’re breathing out.

When you notice that your mind has wandered, gently but firmly bring it back to the breath.

This is mindfulness: training in awareness, acknowledging, letting go and coming home to the breath and the present moment.

When you are ready to end your meditation session, relax, stretch, and enjoy a moment of gratefulness before picking your busy life back up where you left it, renewed and refreshed.