Meditation 101: A Beginner's Guide to Finding Your Zen

Welcome to the wonderful world of meditation! If you've found yourself curious about this practice but aren't quite sure where to start, you've landed in the right spot. Here at Marisa Grieco, we’re all about energy healing and mindfulness, and we’re excited to help you begin your meditation journey with a sense of fun, ease, […]
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By: 
Marisa Grieco
May 20, 2024

Welcome to the wonderful world of meditation! If you've found yourself curious about this practice but aren't quite sure where to start, you've landed in the right spot. Here at Marisa Grieco, we’re all about energy healing and mindfulness, and we’re excited to help you begin your meditation journey with a sense of fun, ease, and empowerment. Let’s dive in and explore how to get started with meditation and how it can make a meaningful impact on your life.

Why Meditate?

Before we get into the how, let’s talk about the why. Meditation isn't just sitting quietly and doing nothing; it's an incredible tool that helps calm your mind, reduce stress, and increase your overall well-being. Studies have shown that meditation can improve focus, enhance emotional health, and even boost your immune system. Whether you're looking to reduce anxiety, find clarity, or just feel more centered, meditation offers benefits that can be shaped to fit your personal needs.

Setting the Stage

Creating the right environment can make a big difference in your meditation practice. Find a quiet, comfortable spot where you won’t be interrupted. This could be a corner of your bedroom, a cozy chair, or even a spot outside. The key is to choose a place where you feel safe and relaxed.

Getting Comfortable

You don’t need to twist yourself into a pretzel to meditate! Sit in a way that feels good to you. You can sit cross-legged on the floor, in a chair with your feet flat on the ground, or even lie down if that’s more comfortable. The goal is to keep your back straight to help you stay alert, but not so rigid that you’re uncomfortable.

Focusing on Your Breath

One of the simplest ways to start meditating is by focusing on your breath. Close your eyes and take a few deep breaths, in through your nose and out through your mouth. Then, allow your breathing to return to its natural rhythm. Notice the sensation of the breath as it enters and leaves your body. If your mind starts to wander (which it definitely will), gently bring your attention back to your breath without judging yourself.

Counting Your Breath

If you find it challenging to stay focused on your breath, you might try counting. Inhale and silently count “one,” then exhale and count “two.” Continue up to ten, and then start over. This simple technique gives your mind something to do and can help you maintain focus.

Using a Mantra

A mantra is a word or phrase that you repeat to help keep your mind from wandering. It could be something traditional like “Om,” or any word that feels calming and meaningful to you, such as “peace” or “love.” Repeat your mantra silently in your mind with each breath.

Guided Meditations

If you’re finding it hard to meditate on your own, guided meditations can be incredibly helpful. Here at Marisa Grieco, I’ve designed guided meditations specifically to help you relax and reset your energy. These sessions can provide structure and support as you get started. You can find a variety of these meditations on my website, each one crafted to help you explore different aspects of your life with greater ease and calm.

Exploring Different Styles

There’s no one-size-fits-all approach to meditation. As you become more comfortable with your practice, you might want to explore different styles. I love to get creative with my meditation sessions. For instance, I visualize light flowing in and around me, imagining that the light, which represents the true me, becomes more present in this world. It's like the reverse of a genie in a bottle—the more of my true self that is present, the more love I feel, and the less control my physical programming or "genie bottle" has over my life.

I also enjoy visualizing breathing in light and releasing any tension or thoughts that no longer serve me. I imagine popping these thoughts like bubbles, giving my light more space to shine. To make meditation fun and easy for my distractible brain, I sometimes meditate with a coffee in my hands during my alone time. I breathe in the wonderful smell of my coffee, letting the love flow from the top of my head down my arms and into my drink. With each sip, I feel the love and appreciation I'm infusing into it.

Remember, your practice can look and feel however resonates with you. I’m all about sharing my techniques, but the most important thing is finding what works best for you. The cool thing I've found is that the more I practice, the more I have a base of neutrality or even love to return to. I didn't even know this existed! So, when you have those moments where you feel derailed by something outside of you, at least you know where to go and how to get there when you really need it.

Being Kind to Yourself

One of the most important aspects of meditation is self-compassion. Your mind will wander, and that's okay. Every time you notice it happening, gently guide your attention back to your breath, your counting, or your mantra. Think of it as mental training. Just like building muscle, it takes time and practice.

Making It a Habit

Consistency is key in meditation. It’s better to meditate for a few minutes every day than for longer periods less frequently. Start with just five minutes a day and gradually increase the time as it feels comfortable. The more you practice, the easier it will become, and the more benefits you’ll notice.

The Journey Continues

Remember, meditation is a journey, not a destination. It's a personal practice that evolves over time. Celebrate your progress, be patient with yourself, and enjoy the process of self-discovery and growth.

At Marisa Grieco, we believe that meditation is a powerful tool that can enhance your life in countless ways. We’re here to support you every step of the way. So, take a deep breath, find your comfortable spot, and let’s begin this beautiful journey together. Happy meditating!

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About the Author:

Marisa Grieco is the creator of Your Mystical Guide and host of a popular Youtube show about energy healing, mindfulness, and the path to a better life. Her work focuses on identifying and releasing old programs that prevent us from reaching our true potential
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