meditation for beginners

timer

Download the Insight Timer app. It’s a meditation timer with beautiful features to build the practice best suited for you, plus has TONS of other yogic resources - all for FREE.

reset

Before you tackle that next thing on your to-do list, give yourself just 5-7 minutes to meditate beforehand. This will give you a gentle reset, especially if you’re feeling overstimulated.

seat

Seated in a cross-legged position, elevate your hips with a pillow or yoga block to have the knees resting below you - this will help release the hip joints and allow for total relaxation. Place more pillows under the knees if your hips are tight. My favorite thing to meditate on is a large bolster, which can be used for a number of restorative yoga poses as well.

mudra

Rest your hands on the tops of your knees - palms facing up to receive or faced down for grounding. This is a very simple, yet powerful, mudra.

mantra

Use a short phrase to silently repeat in your mind’s eye as you meditate. If your thoughts wander, simply come back to this mantra. Find a mantra that speaks to you and use it regularly.

breath

Take full, deep breaths through the nose, focusing on your inhalations and exhalations. I find it more peaceful to pair the rhythm of breath with the syllables of my mantra (eg: inhale “I am ready” // exhale “to let go”).

timing

If you’re like me and have young children at home, get creative with when you can find this restful time. I usually wait until afternoon naps, but other good times are while kids are at school or right before you get in bed for the evening. If it’s possible to incorporate a midday reset, meditate before eating lunch.