Building A Most Basic Meditation Practice

Mon, June 24, 2019

Enjoy our weekly wellness tip from Licensed Acupuncturist, Michael Savalli, from the office of Elizabeth Martin.

Your Start With Meditation, Is In Your Own Hands

Now that you know some of the benefits of meditation, and why it’s such a good idea to incorporate it into daily practice, we’ll talk about a basic way to start.  It’s called, “Watching the Breath.”

This simple meditation has been performed across the globe for millennia.  With regular practice, its benefits include less anxiety, lower blood pressure, a calmer mind, better focus, and improved concentration.  Sounds good? What’s better is, it only takes a few minutes each day. About 10 minutes a day will be enough to train our minds to be more present and strengthen our mind/body awareness.  Here’s how to begin.

Set aside a little more than ten minutes; using a timer, or some relaxing music. Wearing comfortable clothing, find a quiet place to sit. Feel free to light a candle or incense, if it helps your calm.  Your posture while sitting is very important. If you can; sit cross-legged on a cushion on the floor. Otherwise, use a chair.  Keep your back straight and your shoulders relaxed. Gaze at a spot on the floor about 3 feet away, and rest your hands on your knees.  Breathe gently through your nose and use your belly, not your shoulders. For example, breathing in, the belly pushes out. In your mind, start to count your breaths.  “One” on inhale, “two” on exhale, etc. Once you reach ten, start back at one.

At numerous times, your mind may wander, you may lose focus, or count. That’s fine! Whenever you notice this, just return to counting. By keeping things simple, anyone can easily get into the habit of meditation.  All you need to do is set aside the time, and make the effort. That’s why we have a saying, “meditation is simple, but not easy!”

 I hope you will find this helpful in putting into practice a regular habit of meditation.  Next week we will build on this foundation with an example of different types of meditation you could do.

Meet Michael Savalli, MSOM, L.Ac

Michael is a board certified NY State Licensed Acupuncturist, who received his Masters Degree in Oriental Medicine from New York College of Health Professions.  While in this program, he also specialized in Chinese Herbal Medicine. If you or anyone you know is interested in staying healthy this season, schedule your appointment and learn how Acupuncture and herbs can boost your immunity. 

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Click to learn more about Michael Savalli, MSOM, L.Ac

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Crystal Bowl Sound Healing
Group Meditation

Sound healing is a form of meditation that is performed in a group where you lay on a yoga mat and let the sound transport you. 
Sound healing has many benefits including:

• reducing stress and anxiety
• improves circulation
• deepens relaxation
• increases mental & emotional clarity. 
• restores balance

Vibrational sound healing can be traced back from present-day trends to many ancient civilizations including India, Africa, Europe, and the Orient. The idea is to restore balance to the chakra system and clearing the blocked energy within ourselves. Sound healing is similar to reiki healing; It is a form of energy healing that allows your body to self-regulate and self heal.

Let the sounds vibrate through you to feel the power of self-preservation and healing.
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To enhance your healthy lifestyle experience we sell all forms of Chinese herbal linaments, to pain patches and liquids that help the pain, enhance healing, and promote wellness. Each product has been carefully selected and tested. We only sell high-quality medicinal grade products. Ask your practitioner what products would be right for you!

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Meditation is one of your best tools for self-care.

With Love,

Liz

Elizabeth M. Martin, MSOM, L.Ac, LMT and the Staff at Hands on Acupuncture and Massage Therapy, P.C.