• Atma Central Wisdom

Meditation as Self-Care For Your Life -- By Sharon Burch, APRN


Meditation is a self-care practice that brings greater and greater benefits over time. These include stress relief, relief from chronic pain, decreased anxiety, improved concentration, improved breathing and heart rate, and improved relationships.


If you've been thinking about learning to meditate, as Atma Clinic’s Holistic Mental Health and Wellness Specialist, I recommend starting with these nine simple steps:


  1. Find a quiet spot.

  2. Sit comfortably.

  3. Focus on your breath.

  4. Feel your breath going in and out.

  5. Simply notice the thoughts that arise.

  6. Gently return your attention to your breath.

  7. Aim for 5 minutes to start and increase the time as you feel inclined.

  8. Practice patiently every day.

  9. Relax and enjoy your experience.


If you feel restless at first, know that’s normal for many people. Simply notice it, stretch and yawn if you need to, then gently return your attention to your breath. If you notice you are inwardly criticizing yourself or the process, practice letting those feelings go. Simply acknowledge them, knowing they are not serving your highest good, and go back to focusing on your breath.


Experiment with meditating at different times of the day, then repeat the times that feel best. With daily practice over time, your meditations will become easier, more relaxing, and more insightful.

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Learn more about bringing greater peace and integration to you life by working with Sharon Burch at Atma Clinic. Contact us today for your first (free) appointment at 785/760-0695.


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