How to start a meditation practice

How to start a meditation practice

Last Updated on March 22, 2024

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Meditation can be a great addition to just about everyone’s life. Many of us like the idea of meditation but don’t know how to get started.  This is a simple guide to help you start a meditation practice. There are many benefits of meditation and just 5-10 minutes daily can help us achieve these benefits.  

Meditation’s benefits:

  • Mental clarity
  • Increased productivity
  • Possibly slows the aging of the brain
  • Decreased stress
  • Improved sleep

What you will need:

Somewhere to sit quietly and something to sit on. 

A chair is a great way to start if you’re new to meditation, have knee or back pain. Remember to sit upright. It is often best to move forward on the seat and not rest the back on the chair. Maintain a healthy upright posture. 

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For the more committed or experience meditator having a dedicated cushion is a great idea. Remember to maintain and upright posture for the health of your back and ease of breathing. 

For many benches are the most comfortable option. If the cushion bothers your back or knees or for the taller meditator a bench I a great option It will force you to sit upright preventing the slumping that occurs with cushions and chairs.

A Simple timer

Most of us can use our smart phones for this purpose.  In fact, there are several free apps which will track your meditation time and provide information to inspire us and keep us interested.  Insight timer is a great free app that has guided and un guided meditations of varied lengths.  

How to get started:

Try to begin by sitting for 5-10 minutes. 

Remember to sit with your back straight so you can breathe deeply. 

You’ll probably find is easier to concentrate with your eyes closed but you can keep eyes open if falling asleep is an issue.  

What to do

Get comfortable.

Start your timer.

With eyes closed bring your attention to your breath.This is what meditation is all about! Try to focus your mind completely on the breath as is enters and leaves your nose. 

You can focus on how the air feels as it enters and exists your nose, to how the air feels as you inflate and deflate your lungs or how the sensation of air feels passing over your nose.  Don’t force your breathing. Simply observe your breath without thinking too much about it.

Every time your mind wanders off, which will happen often, as soon as you notice bring it back to the sensation of breath. 

Don’t be frustrated if the mind wanders constantly just return to the awareness of breath every time you notice. 

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Can Acupuncture help? 

Acupuncture can be a great tool for you to reduce stress and anxiety. Combining a meditation practice with acupuncture can improve results and help you learn to relax more deeply. 

If you’re working on building a meditation routine let us know at your next treatment. We can set up your treatment room to maximize your relaxation. 

Great Job!!! 

2 thoughts on “How to start a meditation practice”

  1. erik isaacman

    I found that the on-line app "head space" was a great tool. The first 10 episodes, basically an introductory training on how to sit and meditate, are free. I repeated them 3 time, meditating 30 times, after which I knew I would make the commitment and I paid the $99 for a year subscription. I was not as committed as I hoped, but the review the app stats, I can proudly say I meditated 246 times last year, averaging 7 min/ day and had one stretch where I sat for 46 straight days. not bad

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