Meditation 101

Lotus flower

Meditation 101


Have you thought about starting meditation—but don’t know where to start? Here are some tips and explanations to get you started.



Kinds of meditation


Two common types of meditation are concentration mediation and mindfulness meditation. 


  • Concentration meditation involves focusing your attention on a single object, such as your breath, a mantra, or a specific visual image. This can improve your ability to focus, reduce distractibility, and cultivate a sense of inner calm. Furthermore, concentration meditation can help you develop greater mental clarity, inner peace, and a deeper sense of connection to yourself (and the world around you).
  • Mindfulness meditation involves bringing your attention to the present moment without judgment or distraction. This type of meditation aims to develop a heightened awareness of your thoughts, feelings, and physical sensations—and to cultivate a sense of acceptance and non-reactivity to whatever arises in your mind and body. So, by practicing mindfulness, you can develop greater self-awareness and emotional regulation.


Person meditating on the beach




Meditation offers a wide range of physical, emotional, and mental benefits—making it a valuable tool for improving overall health and well-being. Some benefits include the following:


  • Lower blood pressure
  • Improved blood circulation
  • Lower heart rate
  • Slower respiratory rate
  • Reduced anxiety
  • Reduced stress



Animated person meditating



How to start


Now that you have heard about the benefits and some different techniques. Here are steps you can take to start your journey: 


  1. Find a quiet place: Find a quiet and comfortable place where you can sit or lay down.
  2. Choose a posture: You can sit in a chair with your back straight or cross-legged on a cushion. You can also lay down on a yoga mat or bed.
  3. Focus on your breath: Close your eyes and focus on your breath. Then, breathe in deeply through your nose and exhale slowly through your mouth.
  4. Let your thoughts flow: Allow your thoughts to flow without judgment or attachment. If your mind starts to wander, gently bring your attention back to your breath.
  5. Practice regularly: Start with five minutes—and gradually increase the time as you get more comfortable.
  6. Be patient: Don’t expect immediate results. After all, meditation is a skill that takes time and patience.
  7. Experiment: Try different techniques and find what works best for you. You can also use guides or apps to help you get started.


Now that you have simple tips, you know enough to get started. And don’t forget that keeping a healthy diet can also aid in the benefits of meditation. Follow The Organic Snack Company blog for tips to support your health. 


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