Benifits of Meditation-

A Healthier  Mind

  1. Increases mental strength, focus, memory retention and recall
  2. Better cognitive skills and creative thinking
  3. Improved decision making and problem solving
  4. Better information processing
  5. Better able to ignore distractions
  6. Helps manage ADHD

Benifits of Meditation-

Healthier Emotional Well-Being

  1. Lessens   worry, anxiety,  impulsivity  stress, fear, loneliness  and depression

  2.  Enhances self - esteem and self acceptance

  3. Improves resilience against pain and adversity
  4. Increases optimism, relaxation and awareness
  5. Help prevent emtional eating and drinking
  6. Improves mood and emtional intelligence

Benifits of Meditation-

Healthier Body

  1. Improves immune system and energy
  2. Improves breathing and heart rate
  3. Lessens heart and brain problems, inflammation and asthma
  4. Reduces premenstrual and menopause symtoms


Quieten your Mind with Meditation

1) Pick a place. Choose a conducive environment for meditation. That means a peaceful place where you won’t be easily disrupted by other people or loud, harsh sounds.


2) Select a time. Generally, establishing a successful meditation practice involves selecting a time and meditating at that same time. Some people find that getting up a few minutes earlier to sit and meditate works well. Others like to meditate at the end of their day, shortly before going to bed. Still others find that a mid-day meditation break recharges them. Find a time that works best with your personality style. If you’re a night person, then likely an evening meditation time may be best for you versus trying to do it early in the morning. Or, if you’re a morning person, then meditate in the morning and avoid night meditation when you are tired and worn out. However, if your schedule is erratic, don’t let that stop you. Just commit to sit and then find times that work with your changing schedule.


3) Prepare yourself. Meditation is greatly enhanced when two practical matters are dealt with. The first one is clothing. Wear clothes that are comfortable for sitting in meditation. The second is how to sit during meditation. There are many options for sitting. You can sit on a chair with your feet flat on the floor. You can sit cross legged on a bed, sofa or on a cushion on the floor. If your body is tight and you wish to sit on the floor, you may find it best to have your back leaning against a wall. However you sit, your back should be straight and erect but not rigid. The hands should rest comfortably on your legs or in your lap. At first a meditation posture may feel awkward but as you practice, the posture will begin to feel comfortable and familiar to your body.


4) Start with a small amount of time. 5- 15 mins Be reasonable and realistic with yourself when establishing how long you will meditate. Don’t set yourself up for frustration and failure by deciding initially to meditate daily for a lengthy period of time. Remember that your goal is to establish a long lasting practice so it is better to begin slowly and progress gradually. Stephen Bodian, a meditation teacher and author, recommends five minutes as a good start point: “If you’re a beginner, a few minutes can seem like an eternity, so start off slowly and increase the length of your sittings as your interest and enjoyment dictate. You may find that by the time you settle your body and start to focus on your breath, your time is up. If the session seems too short, you can always sit a little longer the next time. As your practice develops, you’ll find that even five minutes can be immeasurably refreshing.”



5) Choose a meditation practice. While there are an abundance of meditation techniques starting with a traditional Zen breath focus is ideal and simple because your breath is always with you. Gently close your eyes or if you want to leave them open, do so while slightly gazing down toward the floor. Avoid looking around. Take a few deep inhales and exhales to relax. Begin your meditation by counting your breaths. As you gently inhale and exhale say “one” to yourself. As you gently inhale and exhale again, say “two” to yourself. Do this five times and then begin again with the number one. Repeat this pattern again and again until the time you’ve set up for meditation is over. As you continue practicing, you can experiment with other techniques focusing upon those which resonate with you.


6) Remain focused in spite of distractions. As you sit, a variety of distractions will present themselves. For example, a foot may fall asleep, an itch may call out to you for relief, or you will feel some modest physical discomfort. As much as possible avoid responding to those distractions by moving and fidgeting. Adopt a hospitable attitude toward these irritations.


7) Don’t worry about thoughts. Some meditators e believe that the goal of meditation is to have a blank mind. Actually, the objective of meditation is not to have a blank mind but to reduce mindless mental chatter and slow down the onslaught random thoughts which bring confusion, anxiety, stress and mental overload. Meditation is about a focused mind, not a blank mind.

. Advice from Dr. Lorin Roche, author of Meditation Made Easy: “When thoughts come, they come. Take a welcoming attitude, as if birds have just landed on your lawn. Let them peck around. When you become aware that you are thinking, then you have a choice: you can finish the thought or you can return to the breath or whatever your focus is. . .do not feel you were wrong to be thinking.”