Meditation offers powerful benefits—from reducing stress and improving mood to bringing a sense of inner calm to your mind, body and spirit. So it’s no surprise that around 60 million adults in the US are said to be using this free and accessible tool to boost their wellbeing.
But meditation doesn’t come easy, and it takes practice. It’s common to struggle with restlessness when you first get started, making it hard to stay focused. Others feel unsure how to meditate or believe they simply can't do it.
"I completely sympathize with those feelings as I've been there myself," says yoga instructor Emily Rowell. "But with patience and practice, it can be a completely life-changing habit."
To help, Rowell has shared a simple, beginner-friendly 10-minute guided meditation along with some excellent tips to make meditation easier.
How to do the beginner-friendly 10-minute meditation
"This short video is designed to break down meditation into the key elements, like relaxing and breathing, and bringing the mind to a point of focus," says Rowell.
One of the best things about meditation? It’s completely free, making it one of the best self-care practices you can do for your mental and emotional well-being.
To try Rowell’s 10-minute meditation, all you need is a comfy spot, whether that’s on the floor, in a chair or even sitting up against a wall. Sitting on a cushion or blanket will lift the hips, making a cross-legged position easier and more comfortable.
Three tips for meditation
Rowell has shared her top beginner meditation tips with Fit&Well below:
1. Start small
Rowell recommends starting with five minutes of meditation before trying longer sessions. You can try meditating alone or watch a guided meditation on YouTube.
2. Forget trying to empty your mind
Your mind will feel very busy when you first start meditating, but that's completely normal. Try observing your thoughts without being drawn into them.
"Just let your thoughts come and go and simply practice being still for a little while," says Rowell.
3. Don’t give up!
"Meditation isn't a quick fix," Rowell explains. "But I guarantee if you stick with it for a few weeks you will feel the impact."
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