# @wmar2news on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CYhtm9rrbEl
- **Gondola URL:** https://gondola.cc/posts/13833552-wmar2news-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/acd71d516b.jpg
- **Posted:** 2022-01-09T22:52:24.000+00:00
- **Account Owner:** WMAR-2 News (@WMAR2News) — https://gondola.cc/WMAR2News

## Caption

It’s one thing to talk about ways to feel better - but it’s another to actually understand how to make a change.  We often know what we want to fix, but don’t have concrete steps we can follow right away to make change happen.  Many health and wellness practitioners have spoken about the many benefits of meditation - such as improvement in mood, sleep, self-discipline, and focus.  But if you haven’t tried it before, the process of learning can seem intimidating.  So for this evenings Self Help Sunday, we made you a 6 step guide to meditation that you can use right away!

Required Materials:

-Yourself 

-A timer

1) Pick a space

Choose a dark and quiet space where you can get some peace and quiet! Once you have a space, grab a timer and set it for 3 minutes.

2) Getting in Position

You can begin by sitting cross cross, or laying down.  If you're sitting up, aim to maintain good posture by keeping your back up straight.

3) Become Aware of Your Feelings

Close your eyes and take a mental scan.

How do you feel physically?  Tensed? Relaxed?

What do you hear in your environment?

What do you smell?

4) Controlled Breathing 

-Inhale for 4 seconds

-Hold your breath for 7 seconds

-Exhale for 8 seconds

-Repeat

5) Controlling your Thoughts

As you control your breath, begin to control your thoughts as well. Each time you become fixated
on a given thought, bring your attention back to the process of controlling your breath. 

6) Rinse & Repeat

Continue this process for three minutes (or until your timer goes off). Let your thoughts come and go, but don't dwell on them. The better you get, the longer you can go!  Your goal here is to master the art of controlled relaxation. After you are done, you should feel refreshed and free of mental clutter.

If you have trouble at first, don’t worry! It takes practice!  The reward you will get in the long run will surely be worth it.

#selfhelpsunday #howto #bewell #feelbettef #meditation #yoga #wellnessjourney #selfhelptools

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## Tags

selfhelpsunday, wellnessjourney, yoga, bewell, selfhelptools, howto, feelbettef, meditation

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