Simple way to meditate for beginner

Calming the mind may be exactly what you need for better health.

Mindfulness is an effective tool against compulsive habits like binge eating because it interrupts automatic behaviors. It enables you to see and understand your actions without judging them, short-circuiting the process that connects stress to comfort eating. In a study funded by the National Institutes of Health, researchers tracked the eating patterns of 140 binge eaters and found that using mindfulness-based interventions reduced bingeing episodes from four times weekly to only once per week.

Practicing mindfulness also can help you become better at another key stress buster: self-compassion.

What often happens when you eat an extra slice of chocolate cake or you notice a roll of fat bulging out of your shirt as you pass by a mirror? Many women default to judging themselves harshly and criticizing themselves. It's a self-inflicted attack that becomes a real threat: The body automatically acts to defend itself against the attack by releasing excess cortisol. Researchers studying these processes have concluded that criticism and shame are among the most powerful triggers of the cortisol stress response. And as you already know, cortisol can upset your body clock. This is the very reason why you need to be kind to yourself.

My dear friend and colleague Adrienne Glasser is an experiential psychotherapist in New York City and founded Experience Wellness Group. The group combines experiential methods, the creative arts, and meditation in a therapy called Active Mindfulness. She shares some effective techniques to help increase body awareness using the simple beginner meditation below. Find a quiet space and give it a try.

Directions use for meditation For East to invoke positive change in The Heart To the West, The Soul To the East, The Mind To the North, and the Strength To the South.


  • Find a comfortable seat that allows you to feel strong but also has a sense of softness or gentleness.

  • If you're on the floor, make sure your hips are above your knees. If you're in a chair, make sure you're in an upright position that isn't stiff.

  • Allow your shoulders to drop and softly let your arms fall to your sides.

  • Gently place your hands on your midthighs or in your lap.

  • You can choose to close your eyes, keep them open and gazing about 3 to 4 feet in front of you, or keep them open and looking at these words on the paper as you practice.