Dr. Sue Mulcahey's Newsletter
February 2024

Relaxation Tips for Meditation for Beginners
Sarah Martin

Meditation for beginners involves learning how to relax your mind so that you free it of the thoughts of your daily life. When you can meditate fully, you will be able to devote 100% of your attention on one object or mantra.

According to experts, meditating on a daily basis helps to improve memory and concentration, decreases feelings of worry and anxiety leaving you able to cope better in emergencies and gives you an overall feeling of well-being and happiness.

Many people know the benefits of meditation but most are unable to stick with it because they try to get into it all at once. Meditation for beginners involves taking this slowly. Like everything you learn to do in life it takes time and practice to be able to master the art of meditating.

It is something you should do on a daily basis even if it is for only ten minutes a day. As you become more accustomed to sitting in the same position, you will be able to stay there for longer periods of time. The important thing to remember is that you will not achieve immediate results. You do have to work at it.

The first thing to learn in meditation for beginners (http://www.wilddivine.com/wellnesslibrary/62.html) is how to breathe. Meditation focuses on breathing. The easiest way to start off is to count your breaths as you inhale and exhale. Deep breathing, which involves inhaling through your nose as deeply as you can, will help your body start to relax. Hold this breath and then let it out slowly through your nose. Your heart rate will start to slow down and your muscles will start to relax.

Beginners of meditation also need to have a focus for the meditation. It does require work to focus your mind on one point and you must be engaged in all aspects of meditating. During the meditation, all kinds of thoughts will come to your mind.

You have to learn how to recognize these thoughts and then dismiss them so that you are still actively involved in the meditation. This is one of the main reasons why you need to choose a quiet place for meditation where you will not be interrupted by the normal sounds of your life.

Meditation for beginners will be frustrating when you can't seem to get it right the first time. You may be thinking that this isn't working for you when other thoughts start to come into your mind. The key is to stay focused on meditating and to start focusing on your breathing techniques (http://www.wilddivine.com/wellnesslibrary/45.html). The thoughts of frustration are ones that can take over and ruin meditating for you.

One great practice in meditation for beginners is to concentrate on the parts of the body. Start with your toes and focus on them as you feel them relax. Then move upward concentrating for a few minutes on each body part and how it relaxes. As you get to your head, your body will be completely relaxed and then you can concentrate on having a blank mind. Concentrating on your internal organs is also part of this process and will help to give you an overall sense of well-being.
Before you start meditating, do some stretches to loosen up your muscles. This is one of the main factors of meditation for beginners. This stretching will help you stay in the same position for a longer period of time without your muscles tensing up. Meditating is a form of exercise for the mind and like all kinds of exercising you do have to warm up before you start.

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It's February and that means it's time for some fun! If you need to get in for an adjustment soon, schedule for the 14th when we have some Valentine treats :-)

We will also start our March contest early on February 19th for a chance to win the Big 12 Tournament Contest. The tournament is March 12-16 ... which gives us two weeks in February and one week in March to make our best guesses for which team will go home champions. So come in, get adjusted and stay well as we enjoy the month ahead!

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Relaxation Tips for Meditation for Beginners
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