1. Sue Zimmerman

2. What is Meditation? “Meditation is the art of opening to each moment with calm awareness.” (Davich, 1998).

3. Benefits Quieting the mind Brings peace Relaxation Relieves stress Compassion Stillness Focus Reduce pain Sleep

4. Illness Allergies Anxiety disorders Asthma Binge eating Cancer Depression Fatigue Heart disease High blood pressure Pain Sleep problems Substance abuse

5. Types of Meditation Guided Mantra Body Scan Mindfulness Qi gong Tai chi Transcendental Yoga

6. Elements Focused attention Relaxed breathing Quiet setting Comfortable position Relaxing music Chimes

7. How Much Time Will it Take? Short amounts at first Gradually add time Morning and evening

8. First Time Reactions Nothing Peaceful Relaxed Positive Energized Ecstatic Mental/physical energy that seems difficult (rare)

9. Preparing to Meditate Choose the quietest time No interruptions Turn off phone Sit or lie down Close eyes gently

10. Posture Sit straight up with head aligned Relax jaw Position tongue on roof of mouth Close eyes Arms hang freely Feet planted Hands relaxed and supported by legs

11. Mantra Mantra – word or phrase repeated over and over again Examples: Om Love I am…. Peace

12. Guided Meditation Live or recorded Voice guides meditation Specific purpose General

13. Let’s Try It Together https://www.youtube.com/watch?v=moBLrox7bwk

14. What Did You Think? Bored Relaxed Peaceful Calm Anxious

15. Q & A

16. References Davich, V. (1998). The Best Guide to Meditation. St. Martin’s Press: New York, NY https://www.youtube.com/watch?v=moBLrox7bwk