| Does your mind race in several directions so you | | | | captured your attention with "You have to go to |
| don't know if you are coming or going? In our | | | | the store later", don't judge yourself for going |
| fast-paced world, it is easy to run for days | | | | with that thought for a moment and starting to |
| without taking the time to breathe or check in | | | | make a list of items you need. As soon as you |
| with our self. Meditation is one way to calm the | | | | notice you have started thinking about something, |
| mind, and return to your self and sanity. | | | | gently bring your attention back to the focal point |
| If you can breathe, you can meditate. Notice how | | | | you have chosen. |
| you are feeling right now. Take a deep breath. | | | | Meditation is a practice, not a destination. Having |
| Breathe all the way into your belly and then let it | | | | the discipline to sit still for a few moments at a |
| out slowly. How do you feel now? Calmer and | | | | time focusing the mind is enough. Whatever |
| more centered? More relaxed? Did your shoulders | | | | happens during those few moments is fine. Just |
| drop a little? | | | | observe how your mind works and bring your |
| This is a great starting point for meditation. Just | | | | attention back to the focal point. |
| take a few minutes periodically to watch the | | | | There are many types of meditation, mindfulness, |
| breath come in and go out. Notice your chest rise | | | | vipassana (Buddhist), contemplative prayer, |
| and fall, or notice the point where the air enters | | | | transcendental, walking or movement (tai chi, |
| your nose and leaves. Notice the sensation, the | | | | yoga), guided meditation and more. In guided |
| temperature and the pressure on your nostrils. | | | | mediation, someone else's voice leads your mind |
| Maintain that attention for a few minutes. | | | | to focus on certain images that are relaxing or |
| Simply put, meditation is a way to focus the mind. | | | | intended to evoke a certain state of being. |
| The practice of meditation has benefits for stress | | | | Explore different styles to find the one that is |
| reduction and for mental balance and acuity. It is a | | | | right for you. If you are interested in practicing a |
| training program to teach the mind how to slow | | | | particular form, then find a local group to join. |
| down through repetitive focus. | | | | Meditating with others can be very helpful to |
| You can focus on anything. Your breath, a word | | | | support your practice. Put a notice out in your |
| or phrase repeated throughout the meditation | | | | agency and see if others might want to explore |
| (mantra), a candle (image). You can also focus on | | | | meditation with you. |
| just allowing the thoughts that arise in your mind | | | | Two things that support meditation are having a |
| to drift through like words on a boat floating by. | | | | specific time and place to meditate on a regular |
| The key is not to stop the thoughts, nor allow | | | | basis. Choose when to meditate (once a week, |
| your mind to run a whole story or scenario taking | | | | once a day), select a time (morning, evening) and |
| your attention away from your focus. When that | | | | space to meditate consistently. This will support a |
| happens, just come back to your focal point and | | | | deeper meditation experience over time. |
| release the thoughts. | | | | Meditation is a classic, simple, inexpensive way to |
| It's important not to judge yourself for whatever | | | | reduce stress and increase your ability to feel |
| happens in your meditation. There is no 'right way' | | | | centered and present. |
| to meditate. When you notice that the mind has | | | | |