Meditation Fundamentals

Most of us are so busy that the thought of sitting still for 20 minutes or even 5 minutes a day is beyond us. We know meditation is probably good for us, but rewards seem fuzzy and methodology even fuzzier. What, exactly, is meditation? And do you have to be religious? Meditation is often associated with Buddhism, which makes it seem even more cloaked in mystery for those of us who aren’t Buddhist. And just how do you go about it?

First, you don’t have to be religious to meditate, but don’t be surprised if a regular practice of meditation opens you to more spirituality in your life. When you spend time in quiet thought—one definition of meditation—you are bound to become calmer and more focused. You may even feel more inner peace and balance.

So relax. Taking a little time out for quiet thought can’t be that daunting. Here are some tips:

1) Set Yourself Up for Success. Choose a quiet place where you won’t be interrupted. Where you can sit comfortably, whether it’s in the traditional cross-legged position on the floor or in a straight-backed chair. You want to make sure to sit up so you can stay alert. Big comfy chairs may put you to sleep.

2) Focus on Breathing. Close your eyes or keep them partially closed so you can focus all your attention on breathing. There is no trick to this. Just breathe naturally. Notice as you breathe in and out. Concentrate on the simple act of breathing to the exclusion of all else.

3) Quiet Your Monkey Mind. When your thoughts stray from your breathing—and they will—notice them and bring them back to your breathing. Your mind may wander again and again. Some days it’s easier to stay focused than others. When you discover yourself making a mental grocery list, gently bring your mind back to your breath.

4) Some Quiet Time Is Better Than None. Most people start out meditating for a few minutes at a time. When you’re beginning, three minutes can seem like eternity. Gradually, you’ll get the hang of it and may want to extend to five minutes and perhaps ultimately 20 or a half hour. This is your practice, and there are no rules, so meditate as long as you feel comfortable.

5) Consistency Is Key. You are more likely to reap the most benefits if you meditate about the same time and in the same place every day. So it’s a good habit to get into. But don’t be discouraged if you miss a day or several. Realistically, very few people will be able to meditate on a regular basis. So just return to your practice when you can, knowing that some quiet time will be good for you.

Nancy Travers is an Orange County Counseling professional.  If you need safe, effective counseling services, please get in touch.  You can reach her here: https://nancyscounselingcorner.com/contact-us.

 

 

If you found this post helpful, you might also enjoy exploring some of our other articles that dive deeper into the topics of relationships, communication, and emotional wellness. Whether you’re looking to strengthen your current connection, better understand co-dependency, or prepare for a healthy marriage, these related posts offer valuable insights and tools to support your journey. Take a look—you may find just what you need.

Related Posts

Choose Your Partner

A friend told me that every time her husband touches her arm with affection, which is every morning as they wake up, she is stunned that he loves her. No matter what stupid stuff she did the day before, no matter how permanently flawed her personality, he demonstrates that he loves her. Unconditionally. He cherishes her and he lets her know it, even though he merely touches her arm. It’s

Read More »

What and How ADHD Affects Relationships

What ADHD Is in a Relationship Context ADHD isn’t just about distractibility or hyperactivity. It’s a neurological difference that affects: These issues don’t just show up at work or school — they show up at home, in arguments, in missed cues, and in emotional connections. 💥 How ADHD Affects Relationships 1. Forgetfulness & Disorganization 2. Inattention & Distractibility 3. Impulsivity 4. Hyperfocus (Ironically!) 5. Emotional Dysregulation 6. Uneven Responsibility ❤️

Read More »

Rumination vs Reflection In Relationships

Ah, going even deeper — I love it.When it comes to relationships, the difference between rumination and reflection becomes even more personal and powerful. Here’s the breakdown: 💔 Rumination in Relationships (Emotional Looping) Result:→ Builds emotional walls.→ Increases insecurity, distance, and mistrust.→ Prevents healing or meaningful change. ❤️ Reflection in Relationships (Healing and Growing) Result:→ Builds emotional insight and compassion.→ Deepens connection and understanding.→ Leads to healthier behaviors and growth.

Read More »
RELATIONSHIP COUNSELING SERVICES

Find The Counseling Service That Is Right For You

At Nancy’s Counseling Corner, we’re here to support every stage of your relationship journey. Whether you’re navigating challenges in your marriage, preparing for lifelong commitment through premarital counseling, or working through the emotions of separation and divorce, our services are designed with care, compassion, and expertise. We specialize in Marriage Counseling, Relationship Counseling, Premarital Counseling, Divorce Counseling, Co-dependency Counseling—and so much more. No matter where you are, healing and growth are possible. Let’s take that next step—together.

Marriage & Couples Counseling

Marriage is a lifelong commitment that requires hard work, love, care, and understanding the needs of other people.

Relationship Counseling

Can help you find–and keep–the love of your life. Relationships are challenging and require an extensive amount of patience.

Divorce Counseling

Divorce Counseling is an emotional and strenuous thought for those seeking to solve marital problems.

Depression Counseling

Depression is a mental disorder characterized by at least 10-14 days of noticeable or recognizable low mood.

Co-dependency

“Codependency” is a term we hear thrown around a lot these days, though many of us aren’t sure exactly what it means.

Premarital Counseling

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Anxiety Counseling

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Meditation

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Hypnosis

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.