{"id":4647,"date":"2020-09-14T15:11:31","date_gmt":"2020-09-14T15:11:31","guid":{"rendered":"http:\/\/www.olneycounseling.com\/?p=4647"},"modified":"2020-09-14T15:21:16","modified_gmt":"2020-09-14T15:21:16","slug":"how-to-meditate","status":"publish","type":"post","link":"https:\/\/olneycounseling.com\/how-to-meditate\/","title":{"rendered":"How To Meditate"},"content":{"rendered":"

Meditation can be a \u201clifesaver\u201d during COVID-19 and any other stressful times in your life. Meditation is a simple practice that is available to all, can reduce stress, increase calmness, improve clarity and promote happiness. We will examine how to meditate, quickly identify ways to meditate and get you started on a path towards greater acceptance and joy.\u00a0 Take a deep breath and get ready to relax\u2026\u2026\u2026<\/span><\/p>\n

The Basics<\/b><\/p>\n

As you learn how to meditate, the Breath Meditation is the easiest and most straightforward of the meditation practices and can be done in all settings.\u00a0 Find a quiet and comfortable place to do your mediation<\/a> practice.\u00a0 When first starting the breath meditation, try practicing these strategies for 5 minutes.<\/span><\/p>\n

    \n
  1. Sit <\/b>– You can sit cross legged on a cushion or in a straight-back chair with your feet flat on the ground.<\/span><\/li>\n
  2. Posture <\/b>– Place your hands palms up in a \u201copen hand\u201d position with your eyes open, letting your gaze rest comfortably about six feet in front of you.\u00a0 If this is not comfortable, close your eyes softly and imagine you are looking at something calm and serene.<\/span><\/li>\n
  3. Breath <\/b>– Notice and follow your breath.\u00a0 Pay attention to your inhales and exhales while remaining relaxed in your sitting posture position.\u00a0 With each breath, imagine the air going through your mouth and nose.\u00a0 Your environment will start to dissolve around you as you concentrate on your breathing.\u00a0 Some people like to count as the breath in\u2026one, two, three in\u2026one, two, three out.\u00a0 Try to remember to keep your body relaxed as you focus on your breath.<\/span><\/li>\n
  4. Thoughts <\/b>– Notice thoughts and feelings that arise.\u00a0 When we notice a thought or feeling, we are moving our attention away from the breath and\/or meditation.\u00a0 Try to refocus your thoughts on your breath by saying \u201cbreath\u201d and counting as you inhale and exhale.\u00a0 It is normal for our minds to wander, especially during the initial stages of our mediation practice.\u00a0 Remember to be kind to yourself, do not judge your ability and refocus on your breath and posture.<\/span><\/li>\n
  5. Body Scan <\/b>– This is an optional meditation step, but several people find the body scan to be helpful.\u00a0 To initiate the body scan, make sure your breath is calm.\u00a0 Once your breath is steady, start by focusing on the top of your head, slowing and deliberately moving down each inch of your body until you reach your feet.\u00a0 Focus on each muscle group, attempting to release any tension in that body part.\u00a0 The body scan will help you relax and assist in being \u201cpresent\u201d during the meditation.\u00a0\u00a0<\/span><\/li>\n
  6. Close with Kindness – <\/b>Once your allotted time for meditation has ended, slowly bring your focus back to the room, open your eyes if you have closed them and notice the calm, peaceful feeling you are experiencing.\u00a0<\/span><\/li>\n<\/ol>\n

    As you learn how to meditate, some people struggle with the breath meditation and body scans.\u00a0 For those people a <\/span>guided meditation <\/b>can be another great way to begin your meditation practice.\u00a0 Listening to an experienced teacher can help us to remain present, let go of distracting thoughts and be kind to ourselves.<\/span><\/p>\n

    Below are some links for guided meditation from UCLA:<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n
    Guided Meditations:<\/b><\/td>\n<\/tr>\n
    Breathing Meditation (5 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Breath, Sound, Body Meditation (12 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Complete Meditation Instructions (19 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Meditation for Working with Difficulties (7 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Loving Kindness Meditation (9 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Body and Sound Meditation (3 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Body Scan Meditation (3 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n
    Body Scan for Sleep (13 mins)<\/span><\/td>\nPlay<\/span><\/a><\/td>\nTranscript<\/span><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Meditation can be a \u201clifesaver\u201d during COVID-19 and any other stressful times in your life. Meditation is a simple practice that is available to all, can reduce stress, increase calmness, improve clarity and promote happiness. We will examine how to meditate, quickly identify ways to meditate and get you started on a path towards greater […]<\/p>\n","protected":false},"author":6,"featured_media":4649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-4647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nHow To Meditate - Olney Counseling Center | Maryland<\/title>\n<meta name=\"description\" content=\"How To Meditate - No matter what the cause, Olney Counseling Center is here to help. 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