A Beginner’s Guide to Meditation

What thoughts or images come to mind when you hear the word meditation? Do you imagine Jedi master Yoda perched cross-legged on a rock? How about a monk sitting in perfect silence for hours? Do you believe meditation to be difficult, impossible, boring or tedious?

Think again! Meditation can seem daunting because we imagine it to be a strict and perfect harmony of absolute silence and the absence of thoughts — but that is simply untrue. Meditation is not the absence of thought. Rather, it is mastering thoughts and finding peaceful respite from our hectic lives.

Meditation is a great way to slow down, re-center and be present, especially during a busy day or week. In addition, meditation can provide immense physical and mental benefits, such as:

• • • Reduced stress
    • Reduced pain
    • Lowered blood pressure
    • Improved heart health
    • Improved quality of sleep
    • Reduced symptoms of anxiety and depression
    • Improved spirituality, adaptability and ability to cope with stress
    • Better emotional health
    • Increased self-awareness
    • Increased attention span
    • Improved memory

Ready to try it for yourself? Here are a few tips to set yourself up for success:

1. 1. 1. Find a quiet, comfortable place to sit or lie down (close your eyes if you’d like)
      2. Try to fill your belly with breath naturally, and settle your attention on each breath; as you inhale and exhale, mentally repeat the words “in” and “out”
      3. If your mind wanders, let go without judgment, and bring your attention back to your breathing
      4. Continue this pattern of breathing and refocusing for five or more minutes, allowing your body and mind to relax

Need a little more guidance? Try following along with a guided meditation! Check out our full library of guided meditations here.

About the author

Megan Petriello

Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!