To begin meditation, we encourage you to take a slow deep breath, and then another. Deep breathing increases your parasympathetic effect - otherwise known as the body's relaxation response.
If you're willing, take three full, deep breaths right now. Inhale and exhale slowly and fully into and out of your belly.
Do you notice anything different in your body? Don't worry if you don't, the more you practice, the more likely you will be able to trigger a calming response.
Beginning meditators often worry if they are "doing it right." But don't worry, there is no "right" way to breathe during meditation. Just breathe naturally and allow your breath to be as it is.
In meditation, we cultivate an awareness of the breath. We notice if the breath is short, whether it is long, labored, or easy.
The most difficult aspect is practicing acceptance - or nonjudgment. Maybe you're tired - accept it with open arms. Maybe you're upset about something, distracted, or ruminating. Simply be aware of these things, allow them to occur, and with kindness and gentleness toward yourself - calmly refocus on your breath.
If you would like to work on your concentration and focus, begin to silently count your breaths, adding after each full breath cycle, until you reach 10, then reset the cycle. If you lose count or your mind starts to wander, don't worry! Be gentle with yourself and begin again at one.
That's it! You've been breathing your entire life. If you've done any of the above - congratulations! You are well on your way to beginning your meditation practice!
Simply find a quiet space free of distraction, get comfortable, and press play...
These six-week courses are recommended for beginning practitioners and those seeking to revitalize their practice.
Cultivating Mindfulness: lay the foundation to develop a meditation practice that brings mindfulness, calmness, fullness, and clarity into your everyday life.
Cultivating Wisdom: infuse mindfulness into your everyday activities and cultivate your mind’s capacity for focused attention, concentration, and wisdom.
Cultivating Gratitude: nurture and develop your capacities for resilience, well-being, equanimity, loving-kindness, generosity, compassion, joy, and gratitude.
