Meditation for Beginners

Go into your meditation practice without expectations.

HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS

This meditation exercise is an excellent introduction to meditation techniques.

Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.

Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down.

Make no effort to control the breath; simply breathe naturally.

Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.

Following short-term benefits to the nervous system:

Lower blood pressure

Improved blood circulation

Lower heart rate

Less perspiration

Slower respiratory rate

Less anxiety

Lower blood cortisol levels

More feelings of well-being

Less stress

Deeper relaxation