As we begin a new year and a new decade, we encourage you to establish healthy coping mechanisms that you can use to ease the stress of the daily struggles life throws at you. If you haven’t given meditation a try, we strongly suggest it! Many first-time meditators find it difficult to focus and find it strange to sit in silence. However, with a little practice, meditation is a wonderful way to calm your mind and to feel at ease. Below, we offer a few tips on how to get started.

Step #1 – Find a quiet space

First, find a quiet area in your home, office, car or wherever you’re comfortable. If a completely silent atmosphere is uncomfortable for you, play meditation music on your phone or turn on a white noise machine. Before beginning, it may be beneficial to set an alarm on your phone to avoid having to check the clock.  

Step #2 – Focus on your body and breathing

Close your eyes and take two deep breaths to begin. It’s important to mentally scan your body for areas of comfort, discomfort and tension. While doing so, take deep breaths in and out – familiarize yourself with the natural rhythm of your body. 

Step #3 – Count your breaths

Follow the rising and falling of your breaths to calm your mind. Our mind is bound to wander while trying to relax, so we suggest silently counting your breaths until you’ve mastered focusing on just your breathing. Don’t become discouraged if you find your mind wandering to your to-do list for the day – this is normal! It takes time and practice to achieve a focused meditation session. 

Step #4 – Ease back into your day

After turning off your timer, let your mind adjust back into your daily routine for a few seconds. Notice your surroundings as you bring your focus back to your body, and open your eyes. 

Quieting the mind can be a difficult task, but it’s not impossible. If you or someone you know struggles with stress and could benefit from learning how to establish healthy coping skills, we encourage you to contact South Bay Community Services. We strive to provide the proper programs, certified staff members and clinicians for the perfect combination of professional therapy and guidance.

For more information, contact us at 508-521-2200 or click here.