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How to Meditate

Meditation is a valuable practice with a multitude of health benefits.  Studies show that meditation can reduce stress and anxiety, lower blood pressure, improve immune function and concentration, as well as reduce chronic pain.   Meditation can take various forms from simple breathing exercises, guided visualizations, chants or mantras.  It can be performed anywhere from one minute to one hour and requires little but a quiet place where you will be undisturbed.

If you are a beginner it is important to set some realistic expectations. There are also a host of classes, podcasts, smartphone applications and CDs that can lead you through your first time.  Here are some tips to help you get started

  • Find a quiet place where you can be undisturbed

  • Set a timer with a gentle alarm for a comfortable time period (15 minutes is a good start)

  • Sit in a comfortable position with your feet on the floor and your hands on your lap

  • Close your eyes and clear your mind

  • Start by breathing in and out with slow deep breathes into your belly and out through your mouth

  • As thoughts enter your mind gently acknowledge then release them

  • Continue breathing slowly and regularly

  • Silently repeat a mantra (sound) or word (love, peace, relaxation)


Daily meditations are recommended for optimum health benefit.  For more information about natural ways to reduce stress and improve health visit Northwest Wellness in Federal Way, WA.