Beginning Your Meditation Practice | April 2020

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Welcome back to Monday Medi Moments. We go live on Facebook and Instagram every Monday at 9:30AM PST with a new episode, so be sure you’re following us!

This month we’ll be learning how to build a sustainable meditation practice. In times of uncertainty, the breath is our best tool to alleviate stress and anxiety. We always have our breath.

“Everybody can meditate.”

– Deanna

If you’d prefer to skip ahead to this week’s meditation, start this video at 10:00.

Today we’re talking about the power of breath and using your breath to guide you through a daily meditation practice.

What is meditation?

Meditation is the practice of sitting quietly and noticing your breath without falling asleep.

Mindfulness lesson:

During these uncertain times especially, many of us are feeling stress and anxiety. Meditation is a powerful tool to…

  • shift your thoughts and calm your mind.

  • increase your awareness and ability to respond to life from a calmer mindset.

  • retrain the mind to cope more easily with difficult or scary situations.

  • increase your ability to respond rather than react.

  • increase attention span and focus.

  • improve sleep.

  • decrease anxiety and increase calm.


  • Your practice doesn’t have to be perfect. Start exactly where you’re at and tune into your breath.

  • Start by noticing your breath move in and out of your body. When you feel ready, do your best to allow thoughts to pass by without judging, analyzing, or scrutinizing them. Rather, simply observe them.

What makes a successful meditation practice?

Do it, little by little. Just like a workout program, start slowly and expand your practice over time. Start by practicing three minutes of meditation twice per day, then five minutes, and so on. This is how you create a sustainable meditation practice; you learn to integrate it into your life.

  • Start wherever you’re at.

  • Notice your breath moving in and out of your body. You are here now.

  • Sit quietly.

  • Take deep, intentional breaths.

  • Notice your thoughts without judgement.

  • If your mind wanders, just come back to your breath.

  • Be consistent, practice, and meditate daily.

Your body breathes you, the eternal you.

Mindfulness exercise:

Take a conscious breath at specific moments throughout your day. It could be when you check the time, when your phone rings, or before you eat. Set an alarm on your phone to remind yourself to breathe. Take 28 slow and steady healing breaths a couple times per day.

If you catch yourself holding your breath, ask yourself what you’re holding on to.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
– Thích Nhất Hạnh

We invite you to dedicate your practice today to someone in need. It doesn’t have to be someone specific. Just set your intention to dedicate your practice to someone who could use a little extra love right now.

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If you enjoyed this Monday Medi, you’ll also like:

Grounding Techniques to Alleviate Stress | April 2020

Neutral Mind Meditation | April 2020

What You Pay Attention To Expands | April 2020


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