This document provides tips on how to meditate and relax through meditation. It outlines different types of meditation including sitting and walking meditation. For sitting meditation, it recommends finding a peaceful environment, wearing comfortable clothes, deciding on a duration, stretching beforehand, sitting up straight with eyes closed or open, focusing on breathing, and avoiding distracting thoughts. For walking meditation, it suggests a calm outdoor or indoor space, walking slowly while freeing the hands and without footwear, and focusing on breathing freely. The document emphasizes that meditation takes regular practice to become successful and promote relaxation.

1. Meditation & Relaxation
Simple steps on how to meditate and
relax yourself.
Also includes 2 ways of meditation!

2. Why meditate and when?
• Meditation is one of the best and simple way to relax
yourself.
• Meditation can improves concentration.
• Meditation gives you better health, as it reduces stress
and anxiety.
• Meditation is better done in early morning, you can
meditate outdoors to get fresh air, unfortunately in a
cold and damp weather no one likes to meditate
outdoors, if that's the case you can always meditate in
indoors but open windows to let some fresh cool air in.
Make sure you can breath fresh air!

3. Find a place you like to spend time (a peaceful
environment)

4. Wear comfortable cloths
Wear a sweater or cardigan if you plan on meditating outdoors on a
cool day. If you don't, the sensation of being cold will consume your
thoughts and will distract you from doing meditation.

5. Decide how long you are meditating for
You can meditate for 5, 10, 15 or 20 minutes. Depending on your time. If
you are a very busy person, you can meditate for at least 5 minutes. But
if you have plenty of time why not meditate for 15 minutes. The
important thing is that you should try to meditate at the same time each
day. Once you have decided your time stick to that time. Set a very
gentle alarm to let you know when the time is up.

6. Before you begin:
• Make sure you do some stretching before you start because,
meditation involves sitting down in one spot for a certain
amount of time.
• Make sure you are sitting in a comfortable position. You can
sit down on a chair or you can sit down on the floor on a
cushion.

7. During meditation:
• Meditation can be done with eyes open or eyes closed. But if
you are a beginner it is better to close your eyes. This will
prevent you from getting distracted.
• Remember to sit straight, without bending your back bone.
• During meditation breath in and out. Breath normally.
• Avoid thinking about things that stress you. Keep your self
calm and RELAX............

8. If you are not a person who can sit straight for a
certain time. You can try walking meditation!
• For this type of mediation, again you should chose a clam and
quiet place outdoor or indoor.
• make sure you have enough space to move around.
• walk around slowly breathing in and out normally. While you
walk make sure your hands are free.
• You also have to wear comfortable cloths, do not wear any
footwear, this will cause discomfort and may distract you.
• Walk slowly and freely.

9. Don’t give up! It takes time for meditation to
become successful in you. The more often you
meditate (example: everyday) the more you
become use to it, and the more you will relax!

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