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

• Group – Class (Mondays at 5:30 PM)
• Podcast - See the apps below
  

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.