Quick Guide to Meditation

When feeling anxious, a quick meditation can be helpful! Here are some ways to start:
 
Sitting meditation- Practicing this for just 3-5 minutes can be very beneficial. To start, sit or lie in a comfortable position. Close your eyes and try to focu on your breathing. Try not to focus on your thoughts, but rather allow them to simply be present. Think of your thoughts as clouds passing by in the sky, or leaves floating down a stream.
 
Breathing techniques- 4-7-8 breathing is an easy way to take some deep, calming breaths. Place one hand on your stomach and inhale through your nose for 4 seconds, feeling your belly expand with the inhale. Hold the breath for 7 seconds. Release the breath through your mouth for 8 seconds feeling your belly contract with the exhale. Repeat as needed until you are feeling more calm and relaxed.
 
Body scan or progressive muscle relaxation- Find a comfortable place to sit or lie. Focus on your toes; wiggle them, and then let them tense for a few seconds and then relax. Use the same process on all parts of your body, starting from your toes and moving upward to your calves, thighs, abdomen, chest, shoulders, arms, neck, etc. Move through each muscle group tensing for a few seconds and then releasing. Notice the tension leaving your muscles as you release.
 
If you don't feel ready or able to do these exercises on your own, there are plenty of guided meditation videos on YouTube to help!