Learn how to meditate in 4 easy steps

1. WANT to MAKE SOME CHANGES
but
DON’T KNOW WHERE TO BEGIN?
ARE YOU
LOOKING for
HAPPINESS?

2. MEDITATION
is a GREAT Place to Start!

3. WHY MEDITATION?
Meditation Reduces Stress, Lowers Blood Pressure
Clears Your Mind of Nagging Thoughts
Teaches the Body to Relax
Allows Your Brain to Recalibrate

4. Meditation is one of the MOST POWERFUL tools we have to
reduce stress and find happiness in our lives.
Research has shown that through daily practice of
meditation, we can increase our happiness quotient
exponentially!
And reduce risks of cardiac arrest, stroke, creation of cortisol
and weight gain that accompanies stress.

6. WHAT IS MEDITATION?
MEDITATION is an ancient practice of clearing the mind. It is a time when we can
empty our thoughts and listen . . . to our Higher Selves . . . to God . . . to the
Universe. It is much like prayer, but instead of speaking . . . we are listening.
Meditation has been part of every religious movement in history. It is common in
every culture worldwide.
St. Francis of Assisi said: “Where there is peace and meditation, there is neither
anxiety nor doubt.”
Meditation can be used to relieve your anxieties and calm your doubts. It can
become your best friend in bringing peace to your life.

7. You Can Change Your Life just by
Making Meditation an Important Part of Your Day

8. 4 EASY STEPS
To
MEDITATING LIKE A PRO!

9. JUST LIKE any
NEW ENDEAVOR,
MEDITATION IMPROVES
with
PRACTICE

10. So How Do I Begin?
Start by setting aside 5 minutes each day when you won’t be
interrupted. Use a timer to tell you when time is up. (You
will be adding 5 mins each day, until you can meditate for
20-30 mins.)
Find a quiet, comfortable space away from distractions and
interruptions. Alert others that you will be meditating and
not to disturb you.

11. More Beginnings
Light a candle and speak your intention, telling the Universe
your desires for your meditation time
Very soft, easy-listening music can be played in the
background (quiet enough not to distract)

12. PREPARATIONMake yourself
comfortable
– lying on the
floor or sitting -
with spine
erect.
Shoulders are
relaxed,
palms resting
on your
thighs (or
floor),
eyes are
closed.

13. STEP #1 CLEANSING BREATH TELLS
YOUR BODY TO RELAX
Breathe in - fully expanding your belly – inhaling all the way
below your navel; exhale through your mouth.
Do this 3 times, clearing away stress, and allowing your body
to relax with each exhalation. Feel your shoulders relaxing,
your jaw unclenching, your belly softening.

14. STEP #2 NATURAL BREATHING
Now begin breathing
naturally and become
aware of your breath,
how it enters your
nose, flows into your
chest and then flows
out of your body.
Do not allow your
mind to follow your
thoughts. Clear your
mind of thoughts as
you would sweep a
floor – as a thought
arises - simply push it
away.
Continue watching your
breath.

15. STEP #3 BEGIN COUNTING
Start counting each breath – but only after each exhalation.
Count your breaths (after each exhalation) to the count of 4.
1, 2, 3, 4. Only to the count of 4.
Then start again at 1 -- 1, 2, 3, 4. 1, 2, 3, 4, etc.

16. STEP #4 SWEEP AWAY THOUGHTS
and CONTINUE COUNTING
If you find that your mind has begun to follow a thought,
SWEEP IT AWAY!
And begin counting again at 1.
Continue breathing and counting to 4; starting again at 1
each time a thought arises.

17. DING! DING! DING! TIME IS UP!
CONGRATULATIONS!
YOU DID IT!
When your timer rings, be sure to take
a moment to do the cleansing breath
of 3 deep breaths, exhaling through
your mouth.

18. THAT’S IT! YOU JUST LEARNED
HOW TO MEDITATE!
Practice each day to get better and better at keeping your
thoughts away. Increase the time you spend meditating until
you reach your goal. 30 minutes/day is adequate to affect
stress levels and blood pressure.
Keeping a meditation journal can help you track your
progress and is the perfect place to write down any important
life lessons learned during meditation.

19. CONGRATULATIONS on Taking
the First Step to
Finding HAPPINESS
and
LIVING THE LIFE YOU DESIRE!