Meditation provides numerous benefits including stress relief, better sleep, and clearer thinking, supported by over 600 studies. To start meditating, find a comfortable position, set boundaries with others, and allow thoughts to arise without judgment. Key points include that you don't need a clear mind to meditate, and the essential equipment is simply a comfortable chair.

1. You don’t have to say, “Ohmmm…”
Presented by: SueAnn Land

2. 1. Stress Relief
2. Better Sleep
3. Clearer Thinking
4. Fact: Over 600 studies have verified that
meditation has a positive effect on a person’s
mind, body and behavior.1
1 http://www.tm.org/benefits-of-meditation

3. You will need a
comfortable chair
with an upright
(straight) back...
and that’s it.

4. I have to sit in the Lotus (human pretzel) position.
Actually, you can sit any way that you are most
comfortable. Being uncomfortable physically
deters your mind from relaxation.
It’s so boring, I’ll fall asleep.
Fantastic! A lot of people use meditation to relax
and if they fall asleep they have achieved a goal.
I have to be able to clear my mind before I can “truly” meditate.
This is actually a misconception. If we had
clear minds -- why would we need to meditate?
Here are a few simple steps to begin…

5. How to Meditate
1. Establish with your family members that you need some time entirely
alone. Set your boundary.
2. Begin small – 5 minutes and progress with length as you can.
3. Lower the lights, if possible – if not, close your eyes.
4. Sit with your back straight and your hands folded across your stomach or
your lap. Relax, even if your back bows a bit in the relaxation. The
straight back is to provide you support.
5. Inhale deeply one time – exhale deeply… to begin. Then, breathe
normally.
6. It’s completely normal to have a “thought dump” – let your mind clear
itself.

6. How Am I Supposed to Sit?
Sit with your back straight,
in any comfortable position you can find.

7. What Do I Do With My Hands?
Dhyana Mudra
Gesture of
Meditation
If you wish, simply fold them on your stomach or your lap.

8. What Do I Do With My Thoughts?
Foot itches…
My kids are driving
me batsh*t….
How will I pay
that bill?
Let them pass by you like clouds.

9. Conclusion
1. Why Meditate? Because it’s GOOD for you!
2. What equipment will I need? A chair and that’s it.
3. Don’t believe the old myths about meditation – just
try it.
4. Don’t worry about clearing your mind – be with your
mind and your thoughts. Observe them quietly and
you’ll see how much real power they have over you.
5. Give yourself permission to have time just for yourself.