Master Personal Trainer                         



Practicing meditation is a form of relaxation that is for both your body and your mind. The world that we are living in today is fast.  We drive fast.  We eat fast.  We “multitask” to get more things done.  This way of managing our lives produces stress, anxiety and worry, which invariably pushes our bodies and minds too far too fast.  When we reach our saturation point we need a method of relaxation that leads us back to our true selves.  Meditation is the gift from yourself to yourself, don’t be afraid to take it.

Meditation is the art of focusing 100% of your attention inside.  Beginning meditators often think the goal of meditation is to get to the point where they can focus without becoming distracted.  For the beginning meditator a more useful goal is to become aware of when your mind has drifted and then direct your attention back to your breath.  While meditation is not a magic pill, people generally achieve health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

Before you begin:

Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease.

Set a timer for the length of time you plan on meditating.  Aim for 2-10 minutes if you are new to the practice and then longer when you get more comfortable sitting still.

Foam roll or stretch before you begin.  Stretching loosens the muscles and tendons allowing you to sit or lie more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.


Settling in to your practice:

Pick a posture for your meditation session.  Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonsai tree, beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed just make sure you do not fall asleep.

If you are meditating with your eyes open try using a candle.  Lighting a candle and using it as your point of focus allows you to strengthen your attention with a visual cue. This can be very powerful.

The easiest way to begin is to start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.


While meditating:

Sitting silently without focusing on your thoughts is easier said than done.  If you find yourself getting frustrated really focus in on your breath and let the frustrated feelings go. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body including your internal organs.


After your practice:

Take a minute or two for gratitude on finishing your practice and beginning or ending a new day.

“I feel an abundance of gratitude for everything I have and receive every day.”

Peace and Love,