What are some healthy ways to begin meditation? Sometimes
meditation practice can be difficult without the proper mindset, routine or environment.
If you are having problems getting started off with
meditation, try some of these simple fixes to shift your mood to an aura of
Try some of these healthy ways to begin meditation practice:
1. Breathing Exercises
Sometimes all it takes to engage your mind is a little extra
oxygen—so breathe deep.
Open up the lungs with some calming breath exercises to
bring more oxygen to the blood and brain. Breathing is an essential part of
meditation that allows you to relieve stress and consciously control your rate of
respiration to move toward relaxation. Studies show that breathing exercises
reduce stress and produce a quieting response in the body and mind for optimal
success with meditation practices.
2. Slow Motion Exercises
One important technique to begin meditation is to relax the
muscles. This can be achieved through meditative exercises that make use of
slow controlled motions. Tai Chi, Qi Gong and Yoga are all meditative exercises
that help the body relax and quiet the mind.
Tai Chi and Qi Gong are both rooted in Chinese tradition and
incorporate the use of pressure points as well to pinpoint meridians
(polarities) in the body during exercise. These motions are simplistic and
fluid in style—they are developed to preserve “chi” or the essential prenatal
“life force” that gives energy to all living things. Both are meditative
exercises in nature and incorporate breathing techniques as well as steps,
standing poses and movements.
Yoga is another powerful meditation technique that engages
standing poses, breathing exercises and slow controlled motions. It seeks to
clear negative energy from the mind and body by engaging the core and energy
3. Find a Quiet Space
Not just any quiet space—seek out the place that feels
tranquil to you, and make it your dedicated meditation space. It’s important
that your setting provides room for relaxation and acts as a comfortable
setting. Clear your meditation space of clutter, dirt, dust, dead plants and
noise pollution to improve the fengshui of the space. Your mind will naturally
associate the setting with the exercise and begin meditation practice more
easily over time.
4. Use a Mirror
One technique to dive right into meditation practice is to
begin each session with a mirror. Use a mirror to visualize with the third eye.
Position yourself seated in front of the mirror at a
comfortable distance. Focus your gaze at the location of your third
eye—situated on the forehead just above and between your eyes and the middle of
your brow line. Quiet all thoughts and relax the focus of your mind until the
reflection of your two eyes merge into one eye at the position of the third
eye. Continue to stare when you have reached a state of relaxation, or close
your eyes—whichever works best for you!
5. Feel the Music
Believe it or not, there are music genres dedicated to
meditation and relaxation of the mind.
In fact, some music has been so finely tuned that it
naturally creates a calming response by way of its harmonious undertones.
Ambient music, nature sounds, mantras and traditional music such as that of the
flute provide a calm atmosphere to begin meditation practice.
6. Close Your Eyes and Visualize
Another great technique to begin meditation by opening the
mind to new stimuli is to visualize.
To shift your mood to relaxation any time you meditate, find
a peaceful place inside the mind. Visualize a place that puts you at ease—a
warm breeze, a beach sunset a sunny day. These are all powerful stimuli that
are automatically entrained in the mind with a feelings of peace, happiness and
It’s up to your imagination to dream up the perfect place to
let the mind wander.
Get started right away! Try these 8
yoga poses to de-stress your mind.