Beginner's Guide to Meditation: Reduce Stress & Find Calm

Meditation can be calming, rejuvenating and restorative. When practiced regularly, it can aid in reducing stress, lowering blood pressure and increasing personal awareness.

Things You'll Need

• Music For Zen Meditation
• Soothing Music

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Instructions

• 1

  Choose a tranquil location - one free from distractions.

• 2

  Decide whether you'd like to have meditation music in the background.

• 3

  Select a comfortable chair or place to sit, and assume a sitting position with your spine relatively straight.

• 4

  Close your eyes.

• 5

  Breathe in, allowing your rib cage and belly to expand as you inhale.

• 6

  Exhale slowly.

• 7

  Concentrate on your breathing. Be aware of each breath and the feelings of deeper relaxation.

• 8

  Allow thoughts and feelings to enter your mind. Acknowledge them, allow them to pass, and refocus on your breathing.

• 9

  Open your eyes after you feel more relaxed and centered.