Meditation 101

It’s that time of year when goals are made along with expectations to hit those targets. When tactics turn externally to enhance our-selves inwardly, this approach to self-improvement can often be confused with checklists, hyper-monitoring and eventual burnout. A more intuitive way to retain control and reach success is to locate an inner source of energy. A foundation built by merely doing absolutely nothing for five to ten minutes a day. Meditation is an ancient method spanning centuries, continents and religions. It is the practice of focusing one’s mind for a period of time in silence or with music or chanting. Here, a meditation 101 to explain it all.

What is meditation

Mediation has had a recent surge in popularity. That is to say it was practiced by 4 percent of U.S. adults in 2012 and rose to 14 percent in 2017 according to Forbes. In Western medicine, meditation is a recognized method of fighting chronic illness, addictions and depression as well as reducing stress levels. Meditation inspires positive habits. Consequently  by practicing mindfulness (awareness of what is happening around and within you), you are more keen to maintain successful desires.

The types of meditation

There are many types of meditation, including mindfulness meditation (observing thoughts and emotions in a quiet space and letting them pass without judgment), loving kindness meditation (practicing grati-tude and directing well wishes towards others) and transcendental meditation (repeating a positive mantra or phrase to find inner peace without mental strain). Certainly the length of time, location and sitting positions also vary. No set rules besides listening to your breath, body and mind.

In short, carve out five to ten minutes of quietude in your day—as you wake up or during your lunch break—to close your eyes, sit in a comfortable position and follow your breathing. And use this meditation 101 foundation to get you started.


Since New Year’s goals often center around relationships, wellness and finance, the following mantras are helpful but can be tweaked for whatever objective you desire. Repeat them to yourself—adjust the phrasing as it suits. As Louise Hay wrote in You Can Heal Your Life, “When we create peace and harmony and balance in our minds, we will find it in our lives.


When we set the intention of loving our bodies, we crave the desire to be healthy. Hence, spend a few minutes each day appreciating your body. Acknowledge the muscles in your cheeks, your hips, your toes.


On inhale … I am thankful for my body.

On exhale … I choose the best for myself.


Having a healthy relationship with others starts by having a healthy relationship with ourselves. Therefore in order to fully love, we must believe we are fully lovable.


On inhale … I am worthy to receive love.

On exhale … I am worthy to give love.


Anxiety concerning money is ubiquitous, regardless of wealth or poverty. So, repeat this mantra to yourself whenever your financial blood pressure begins to rise.


On inhale … I am enough. I accept what I can control.

On exhale … I have enough. I release what I cannot control.

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