Feel your body

Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. 

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Meditation Techniques for Beginners: 5 Easy Tips

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Be comfortable in a quiet place

To get started, it doesn't matter whether you sit or lay down as long as you are comfortable. 

You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.

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As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat. 

Try your best to be as focused as possible.

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...include stress reduction, sharpened concentration, and improved circulation to start.

Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.

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Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?

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Spiritual Meditation

Similar to prayer in that you reflect on the quietness and seek a deeper connection with your higher power.

Essential oils are commonly used to heighten the experience. Popular options include:

  • frankincense
  • myrrh
  • sage
  • cedar
  • sandalwood
  • palo santo

This type can be practiced at home or in a place of worship. It’s beneficial for those who thrive in silence and seek spiritual growth.

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Which Type of Meditation Is Right for You?

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What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

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Getting Started with Mindfulness - Mindful

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Mindfulness in major religions

Instructions for mindfulness meditations have been found in ancient texts of nearly every major religion, but it's Buddhism that exemplifies best mindfulness meditation: it cultivates non-judgemental awareness of yourself, your feelings, your mind and your surroundings 

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Everything You Want To Know About Mindfulness Meditation - Mindvalley Blog

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