How to Meditate

The Mind

Our minds are amazingly complicated and delicate. We are able to accomplish so much and yet we can easily wear ourselves out if we don’t take time to slow down and bring our minds back to a place of peace and balance.

“The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to move through them without getting stuck.” – Dr. P. Goldin

Meditation can be a wonderful way for our body to reconnect with our mind in a positive way. It can improve our concentration, mindfulness, and create opportunities for self-reflection. Even a few minutes of meditation each day can make a huge impact in our capacity to do more and become more.



Here are some instructions for a simple meditation practice:

Sit or Lay Down

Find somewhere that is quiet and peaceful where you can have a few minutes for yourself.

Close Your Eyes

Don’t allow what is happening around you outside to distract from what you are trying to accomplish for yourself on the inside.

Breathe Naturally

Don’t try to control your breath. Allow your body to start doing what it does best by relaxing into your resting position.

Focus on Your Breathing

Focus your attention on your breathing and how your body moves with each inhale and exhale. Pay attention to the way your chest, shoulders, ribcage, and stomach move as you breathe.

Acknowledge Your Thoughts and Emotions

Once you are in a calm space, take a minute to acknowledge your thoughts and the emotions attached to those thoughts and allow yourself to release bad and take in the good.

Continue Bringing Back Your Focus

If your mind wanders, gently bring it back by focusing on your breathing.

Maintain your meditation practice for two or three minutes.

As you get more comfortable, you will be able to go for longer.