Meditation Group - Every Tuesday
6:45 - 7:15 pm - My Home Studio

Tips for Meditation

Be Comfortable & Make It Pleasant
  • When - Where – How
  • Pleasant lighting
  • Comfortable clothes
  • Convenient time of day
Be Consistent
  • Try to choose the same time
  • Same place
  • Make it a ritual
Reduce Stressors
  • Eliminate sounds & distractions
  • Go to the bathroom before beginning
  • Drink some water before beginning
  • Put pets out of the room, turn off phone
  • Set a timer
Choose a Style
  • There are several styles including guided, mindful, moving, etc. You do not have to sit like Buddha to meditate. You can lay down, stand up, walk or even swim. Knitting can be meditative.


Use an Anchor
  • Pay attention to your breath
  • Repeat a mantra (a word or a phrase)
  • Use a guided meditation
Join Others Start Small
  • Just a few minutes at a time
  • Use a timer
Remember that It's normal to have thoughts, just let them come and go
  • Use an anchor (see above)
Give It Time & Keep Trying
  • It takes time to form a habit, be patient
  • Be easy on yourself when you miss or skip, that's normal too
A good website about meditation is Tenpercenthappier.com
A good book about meditation is Ten Percent Happier by Dan Harris
Some good apps to help with meditation are: Insight Timer and Calm

A Calming Meditation

Before beginning think of a phrase (a mantra) like “I am peaceful” or “I am safe.” Relax. Do a body scan. Becoming aware of each part of your body, check for any place that's tight or stiff, soften those areas. Become aware of your breath. As you inhale, inhale a sense of warmth and opening. As you exhale, exhale love. Do this for several breaths. Release and relax more. If thoughts bother you, repeat your mantra or focus on your breath. Do this until your meditation is complete.
Benefits: Greater inner calm throughout the day, reduced cortisol (the “stress hormone”), normalized blood pressure, reduced insomnia, reduced anxiety and depression, may improved brain function and memory, better focus, eases pain, may slow brain degeneration, greater immunity
Meditation is very easy and yet very hard for some people. It's benefits are numerous and still being discovered. Those who meditate already know the power of this practice. Even if you spend just a little time meditating your body and mind can feel the effects. It’s calming and reduces anxiety. Sometimes it will help you change your perspective of a difficult situation or solve a tough problem.