Meditation for Beginners
Meditation benefits are many, including stress reduction, lower blood pressure, improved quality of sleep, improved
concentration, and it boosts your immune system. So why aren’t we all practicing meditation? Meditation can sound
scary. Visions of sitting in some intricate cross-legged position chanting words in a different language might sound
foreign to some. Not to mention, who has time to sit still?
There are many types of meditation, and not all of them involve sitting still. Here are a few steps for those beginning a
Sit in a position that keeps your back straight, either
in a firm chair or cross-legged on a cushion or floor.
Allow your shoulders to relax and close your eyes.
2. Notice your breath. Do not change it; just observe it.
Notice how it feels and how it sounds.
3. Thoughts will begin to distract you from your breath.
Once you notice being distracted, acknowledge your
4. Remember not to judge yourself or worry about being distracted. That is part of the process. You will be
distracted! Simply return your focus to your breath.
5. Begin by sitting for 10 minutes at time. Use a timer,
so you don’t need to watch a clock. There are many
smartphone apps with timers, guided meditations,
reminders to meditate, calming music or background
noise. Find one that works for you. ■
thoughts and then return your attention to your
breath. Always go back to the breath.
New LebaNoN Yoga Studio
116 N. LebaNoN Street
LebaNoN, iN 46052
Yoga teacher traiNiNg . VarietY of cLaSSeS
INDIANA & YOGA MAGAZINE ISSUE I