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How to Start a Meditation Practice

The stress-reduction benefits of meditation are well-documented. Scientists at the University of Wisconsin have studied long-time meditation practitioners and have found that the area of the brain associated with positive emotions is more active in these people. But you don't need to be a monk or live in a monastery to practice meditation and reap its benefits.

Things You'll Need

  • Meditation cushion or pillow
  • Shawl
  • Quiet room or corner in your home
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Instructions

  1. Create a Quiet Space

    • 1

      Dedicate a space in your home for your meditation practice. If this isn't possible, clear the clutter from a corner of a room before you begin. This will help you focus and avoid distractions.

    • 2

      Sit on your cushion in a comfortable cross-legged position. If this is not accessible to you, sit in a chair with a straight back. This will allow you to breathe fully and deeply. Make sure you have a shawl or blanket nearby as you may begin to feel cool.

    • 3

      Focus on an object. The easiest object to focus on is your breath. Take deep, even breaths, starting with an inhale from the lower belly and exhaling completely, emptying your torso of air. This is the best way to quiet the mind and body. You can also try focusing on an object like a candle or small statue, or you can simply close your eyes.

    • 4

      Sit for at least five minutes, continuing to bring your attention back to the object. The mind will naturally start to wander as you sit in meditation. When this happens, gently bring your thoughts back to your breath or object of focus. Try not to get frustrated with the mind as it has a natural tendency to wander. The point of meditation is to practice stilling the wanderings of the mind. Every time you bring the wandering mind back, your meditation is a success.

    • 5

      Close your practice by thanking yourself for taking the time to nurture your mind and body. Even a five-minute meditation will help you feel calmer. Over time, you will feel the benefits of your meditation practice by being able to drop into an inner place of calm even in the middle of a hectic day.

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