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3 Easy Steps to Meditation


A daily meditation practice does wonders for your health and wellbeing and actually promotes wellness. Scientists are beginning to understand what is happening physiologically that causes these benefits to happen.Tad_Seated

In recent studies, meditation was shown to initiate change at the cellular level, “turning on” genes that make us healthier and “turning off” genes that lead to disease. A control group meditated 20 minutes a day for 8 weeks. At the end of the 8 weeks, researchers discovered that immune response; energy metabolism and insulin secretion (prevents diabetes) were enhanced.

These results are truly remarkable. What is also remarkable is that it’s all in our control. We don’t need a doctor to write us a prescription or spend a lot of money to get these benefits. It’s literally free.

Meditation does not have to be complicated. In fact, I’m a firm believer in keeping it as simple as possible.

Here are 3 easy steps to get you started:

  1. Bring Your Focus to Your Breath: Sit in a comfortable position with eyes closed or softly gazing down. As you breathe through your nose, begin to observe your breath. (If nose breathing isn’t comfortable, breath through your mouth.) Notice how your body moves as you inhale and exhale. Your breath moves your body. Feel the rhythm of your breath as you inhale and exhale.
  2. Choose a Word or Phrase: This word or phrase is called a mantra and helps you keep your mind focused during meditation. Make your mantra something simple. You could mentally recite “inhaling” on each inhale and “exhaling” on each exhale. Or, it could be a word that represents a feeling or quality you want. Repeat it over and over during meditation.
  3. Bring Your Mind Back: When your mind drifts away and thoughts and feelings surface, that’s very normal. It happens to everyone. Just notice the thoughts or feelings, do not judge or fuss at yourself, and return your attention to your breath and mantra.

The benefits of meditation are cumulative. The more regularly you practice the better your results. Twenty minutes may seem like a lot at first, especially if you are already very busy. That’s okay. Just meditate for a shorter period of time. What I’ve found, though, is that meditation helps with ongoing focus. The rest of the day seems more productive. Meditation seems to expand the rest of the hours in the day.

Enjoy and Breathe Easy

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Joanne Thompson

Joanne Thompson

Founder/Owner at Yoga for Self

Health is a precious gift and my goal is to help you live a healthier, happier life through yoga. Every private session is uniquely designed just for you. For a free telephone consultation call me at 303.818.4181. Discover whether personalized, private yoga instruction is right for you.
Joanne Thompson

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