Meditation is the cornerstone of practicing mindfulness. Starting with just 10 minutes of meditation a day will support all of your other daily mindfulness habits, as meditation is a form of focusing your mind. If you are new to meditation, you will realize how busy your mind can be. That's part of the mindfulness training. Stay with your practice and learn to understand and tame the mind. There is more than one way to meditate. What’s right for you may not be for someone else. Check out the various techniques listed below and give each a try to find the best fit.

MANTRA MEDITATION This is an excellent practice for beginners and is part of my regular practice. A Sanskrit Mantra is energetic vibration that helps us to connect with a source greater than ourselves and to energize our minds and bodies. The use of a mantra easily takes us from activity into silence. When the mind begins to wander, return to the mantra. The most known mantra is OM which holds the vibration of the entire universe. The vibration of a mantra has physiological benefits to your body, hormone secretion, cognition, behavior, and psychological well-being.

Here's how to get started:

• Sit in a comfortable, quiet space where you will remain undisturbed for 10 minutes.
• A mantra for beginners is So Hum as it easily matches the rhythm of your breath.
• Inhale on So.
• Exhale on Hum.
• Repeat.
• Breathe gently and easily. Begin silently repeating the mantra. So Hum. So Hum.
• If you find your thoughts wandering, gently return to the mantra.
• At the end of the meditation, release the mantra and breath easily.

There are guided meditations on my website using different mantras. Experiment with them. If you find a mantra that rests easily with you, stay with that mantra. Using a mantra regularly energizes it and strengthens your connection to universal energy. Contact me if you'd like to learn more or would like a free meditation session.

BODY SCAN MEDITATION This practice of meditation encourages you to scan your body for areas of tension. The goal is to notice tension and to allow it to release. You typically want to start at one end of the body, the head or feet, and move in the opposite direction to work through the whole body. Some people find it easier to intentionally tense and then relax the muscles throughout the scan.

BREATH AWARENESS MEDITATION This type of meditation encourages mindful breathing to help reduce anxiety, improved concentration, and foster greater emotional flexibility. The goal is to focus only on breathing and release any thoughts that arise. Many find it helpful to count the breath. For example, count to 4 as you inhale, hold for a count of 4, then exhale for 4. You can shorten or lengthen counts according to your ability. Over time, you will be able to increase your range.

Try one of short guided meditations available on my website. They are all free!