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  • Jessie Hebert

Basic Meditation

Meditation helps you get in touch with your body and mind, as well as helps to get yourself back to a normal mental state. Below is a very basic meditation technique for people who are just getting started with mindfulness.


1. Find a Quiet and Clean Place to Meditate

Once you find a place, get into a comfortable, relaxed sitting position while keeping your back straight and chin up.


2. Close Your Eyes and Begin to Focus

Take a minute to notice the sounds, smells and feelings around you. Accept what is going on around you. Next move your attention to your body. Feel the weight of your limbs and the sensations against your skin. Send kindness to your body. Finally, move your attention to your thoughts. Simply notice what you are thinking about, and do not try to change it. Once you have notice the thoughts, try to let it pass and move on to the next. Send kindness to your thoughts.


3. Breathe

Keeping your eyes closed, shift your attention to your breath. Inhale through the nose and exhale through the mouth. Count your breaths to 10, and then start over. If your mind starts to wander, simply notice this and bring your attention back to the breath.


4. Focus Again on Your Surroundings

Once you have gone through the breath exercises enough times to become relaxed, shift your attention back to the sounds, smells and feelings around you. Notice anything that has changed and any new sensations in your body that have come up.


5. Open Your Eyes and Return to Reality

When you are ready, open your eyes and resume your day. Acknowledge that you have successfully completed your meditation.


You have the power to change your story.

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