How to Practice Meditation: A Beginner’s Guide

Healing Meditation Mentor Self-Care Spirituality

Meditation is a transformative practice that can bring calmness, clarity, and inner peace to your life. If you’re new to meditation, it’s essential to start with a basic technique that allows you to ease into the practice gradually. In this blog post, we will explore a simple yet effective meditation technique that will help you establish a strong foundation for your meditation practice.

Choose a Quiet and Distraction-Free Space: To create the ideal environment for meditation, find a quiet spot in your home or any other location where you can have some privacy. Turn off or put away any potential distractions, such as your phone, television, or other electronic devices. If you prefer, you can play soft and repetitive music in the background to enhance the ambiance.

Set a Time Limit: Especially when starting out, it’s helpful to set a specific time limit for your meditation sessions. Begin with shorter sessions of about 5 to 10 minutes. As you become more comfortable, you can gradually increase the duration. Remember, it’s more important to maintain consistency in your practice than to meditate for an extended period sporadically.

Get Comfortable and Be Mindful of Your Body: Find a comfortable seated position that allows you to relax while maintaining an alert posture. You can choose to sit cross-legged on a cushion or mat, or if that is uncomfortable, sit on a chair with your feet flat on the ground. Keep your spine straight and relaxed, allowing for a natural alignment. Rest your hands on your lap or thighs in a position that feels comfortable for you.

Focus on Your Breathing: Bring your attention to your breath, using it as an anchor for your meditation. Take slow, deep breaths, allowing your belly to expand as you inhale and gently contract as you exhale. Observe the sensation of the breath as it enters and leaves your body. Stay present with each breath, letting go of any distractions or thoughts that may arise.

Notice Your Thoughts Without Judgment: During meditation, your mind will naturally wander, and thoughts will arise. It’s important to remember that the goal is not to clear your mind completely but to observe your thoughts without judgment. When you notice your mind drifting, gently redirect your attention back to your breath. Avoid analyzing or getting caught up in your thoughts—simply acknowledge them and let them go.

Start with Short Sessions and Gradually Increase: As a beginner, it’s recommended to start with shorter meditation sessions and gradually increase the length as you become more experienced. Starting with 5 to 10 minutes is a good starting point. Over time, you can extend your sessions to 15, 20, or even 30 minutes. The key is to be patient with yourself and allow your practice to unfold naturally.

Be Consistent and Practice Daily: Consistency is crucial in meditation. Aim to meditate every day, even if it’s just for a few minutes. By establishing a regular practice, you will experience the cumulative benefits of meditation over time. Treat your meditation practice as a self-care ritual and make it a non-negotiable part of your daily routine.

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Welcome to the World of Forgiveness: A Guide to Understanding and Letting Go

Healing Mentor Self-Care

This is the first in a series of informative articles about forgiving someone who has hurt you. It covers topics such as recognizing when it is appropriate to forgive, understanding the benefits of forgiveness, and tips on how to take the first steps towards forgiveness. It also explores the psychological and emotional consequences of not forgiving someone. The article will provide readers with a greater understanding of the importance of forgiveness, as well as practical advice on how to forgive someone who has hurt them.

Before we go further I feel it is important to define what forgiveness is and what it is not. Forgiveness as a conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve your forgiveness.

For givenness is not glossing over or denning the seriousness of an offense against you. Forgiveness does not mean forgetting, nor does it mean condoning or excusing offenses. Though forgiveness can help repair a damaged relationship, it doesn’t obligate you to reconcile with the person who harmed you or release them from legal accountability.

When we forgive, we bring peace of mind to and free ourselves from corrosive anger.

True forgiveness involves letting go of deeply held negative feelings. In that way, it empowers you to recognize the pain you suffered without letting that pain define you, enabling you to heal and move on with your life.

Other Articles on Forgiveness:

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Starting your Spiritual Journey

Mentor Spirituality

If you’re looking to embark on a spiritual journey, there are a few important steps you’ll need to take to ensure that you’re getting off on the right foot.

Here are some tips to get you started:

  1. Identify Your Purpose: It’s important to have a clear goal in mind when you begin your journey. Ask yourself, “What am I hoping to gain from this journey?” This will help you define your intention and provide you with focus.
  2. Connect With Nature: Connecting with nature is a great way to ground yourself and begin exploring the spiritual realm. Take time to appreciate the beauty of the world around you and start to develop an appreciation and compassion for all living things.
  3. Study and Learn: Investing in spiritual books and classes is a great way to get started. Read and study different spiritual paths and find one that resonates with you. Then, practice what you learn and incorporate it into your daily life.
  4. Meditation: Taking time to meditate is a great way to connect with your inner self and access deeper spiritual truths. Spend time alone in contemplation and reflection.
  5. Keep a Journal: Writing down your thoughts and experiences is a great way to track your progress and stay focused on your spiritual journey.
  6. Connect With Others: Connecting with other people who are on a similar path can help you stay motivated and inspired.

It can also be beneficial to talk with spiritual teachers and mentors for advice and guidance. By following these steps, you’ll be well on your way to starting your spiritual journey.

Be patient and enjoy the process of learning and growing!

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Annual Checkups You Shouldn’t Skip

Mentor

There is no denying that prevention is superior to treatment when it comes to healthcare. Heading off disease and illness is preferential to treating it whenever possible. Thankfully, there are many ways to prevent unwanted and unnecessary illnesses and diseases through annual checkups, exams, and screenings.

Depending on age, there are recommended tests and screenings for men and women throughout their lives. While some are less of an issue in younger years, additional tests come into play as we age.

 Let’s take a look:

Women ages 18-39

  • Blood pressure
  • Cholesterol
  • Diabetes
  • Pelvic and breast exams, including STD screenings
  • Skin exams

Women ages 50-above

  • Blood pressure
  • Cholesterol
  • Diabetes
  • Pelvic and breast exams, including mammograms
  • Skin exams
  • Colon cancer screenings
  • Osteoporosis screenings
  • Lung Cancer screenings
  • Hormone screenings

Men ages 18-49

  • Blood pressure
  • Cholesterol
  • Diabetes
  • STD screenings
  • Skin exams
  • Testicular screenings

Men ages 50-above

  • Blood pressure
  • Cholesterol
  • Diabetes
  • Skin exams
  • Colon cancer screenings
  • Osteoporosis screenings
  • Lung cancer screenings
  • Prostate cancer screenings

As you can see, there aren’t many differences in the sort of and type of screenings men and women should be having. Other than reproductive organ differences, men and women have virtually the same systems that are at risk as they age. Screening and looking for changes or alerts of potential issues can make aging easier and catch anything that may be a health threat.


While this list is general, there may be more specialized tests that are recommended based on the individual needs of each person. From hormone testing to genetic issues, every person is unique and deserves a highly personalized well-care plan.

In addition to cancer screenings and other tests, here are some additional tests that should be done every year at a minimum, unless your physician directs you otherwise:

  • Eye exams
  • Hearing tests
  • Dental screenings

These are equally important for great health and remaining independent as we grow older. Issue such as cataracts, hearing loss, and dental diseases can dramatically affect health and quality of life.

Managing health is a lifelong commitment. Many of the checkups taken in younger years can prevent illness, injury, and disease in later years. Consistent and routine medical checkups can make life easier and healthier for you and your family. Schedule your checkups and encourage those you love to do the same.

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The Right Doctor for the Right Reason

Body Image Healing Self-Care

Would you go to the baker for advice on cooking a roast? Would you ask your pharmacist to tell you how to change a tire? Likely not. You would likely ask the butcher how to prepare the best cut of meat for your Sunday dinner and consult a mechanic about how to properly change your flat. Seeking medical attention should be equally thought out.

The field of medicine is vast and incredibly concise. There are doctors who specialize in every aspect of the human body and its functions. Seeking the right doctor for the right reason is the key to optimizing your health care.


So, how do you do that?

Most people have what is called a primary care physician or General Practitioner. This means there is a point person who oversees your medical care on the day-in and day-out basis. This physician is likely the one you see when you have a cold or flu, sprained ankle, or a concern that you need help with. This physician generally conducts your annual well-care exams and maintains most of your baseline information and medical history.

When your primary care physician senses that an issue may require specialized opinions, diagnosis, or care, he or she will likely refer you to a specialist. They often have colleagues that they work closely with, or a network of providers whom they can connect their patients with, to take a more in-depth look.

If you have medical insurance, your carrier may have a protocol for finding, engaging, and paying for services from a specialist. Consult your agent or manual for details on how to access specialized care.

So, when should you seek a specialist?

A specialist is in order when your issue is very specific. Generalized issues are usually managed by primary care physicians or urgent care clinics. Here are some examples of when a specialist might be in order:

You have an acute injury or illness such as a broken bone or heart attack

You need follow-up care from an injury or illness

You have been diagnosed with a specific disease

You have a chronic issue that hasn’t responded to treatment

You have a recommendation from your primary care physician

These are only a few examples of reasons you should seek a specialist. Consult with your primary care physician if you are not sure what your next steps should be.

Just as you seek out the perfect provider in other areas of life, you should seek out the best physician for the intricate areas of your medical care. There is a right doctor for the right reason who can swiftly diagnose your case, provide quality care, and shorten the length of your healing.

See the other articles in the series:

  1. Should You Go to the Doctor if You are Healthy?
  2. 3 Reasons You Should See the Doctor Every Year
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The Risks You Take When You Don’t See the Doctor

Mentor

“Out of sight, out of mind.”

“What you don’t know can’t hurt you.”

Two powerful old-school statements that are used to protect our egos from reality. When it comes to health issues, neither statement has any wisdom. In fact, what you don’t pay attention to can cause great harm if left unmanaged.

Typically, healthcare comes from the standpoint of treating illnesses, diseases, and injuries as they come up. A reaction to a problem rather than preventing problems. While there is nothing wrong with seeking medical interventions when sickness or injury is present, there are great benefits to preventing injuries and illnesses before they happen.

There are many reasons that people do not seek medical help:

  • Lack of education on the benefits of medical care
  • No access to medical care
  • No insurance or income for medical care
  • Religious beliefs
  • Influences in the media
  • Cultural beliefs
  • And more…

No matter the reason, the results can be dire. The risks you take when you don’t see a doctor can be catastrophic, even deadly! One Instagram account, Nicole Angemi, MS, PA @mrs_angemi hosts an educational account that features the devastating realities for men, women, and children who do not seek medical care. Amongst her posts of medical mysteries, freak accidents, and diseases, are autopsies and other posts about preventable diseases that went undiagnosed and/or untreated. Angemi regularly shares that the predominant reasons people do not seek medical care are ignorance, income, or lack of access to medical care.   

What are the risks you take when you don’t see a doctor?

Increased risk of preventable illness and disease- Whether you have annual exams and specialized screenings or seek medical care when prompted by illness or injury, seeing the physician is the best way to prevent or recover. When you don’t see a physician, you increase the risks for developing preventable diseases or illnesses.

Things like:

  • Diabetes
  • High cholesterol
  • Heart disease
  • Cancer
  • Bone density issues
  • And more…

Many diseases and malfunctions within the systems of the body have few or no warning signs and lack of education can prevent the warning signs from being effective. Not seeing the physician can cause permanent damage from preventable issues.

Increased risk of hurting others- There is an increase of parents choosing not to vaccinate their children. While the reasoning behind this decision is up for debate, the result of not vaccinating children is undeniable. Children who have not been immunized against communicable disease are themselves at risk and put other members of the population at risk as well. Diseases like polio, measles, and other public health issues can easily affect the young, the frail, and those with compromised immune systems.

Men and women with untreated STD (sexually transmitted diseases) can infect others when they have unprotected sex. Not seeking proper medical treatment for an STD can create an epidemic of infected people as well as cause sterilization and other reproductive illnesses.

Needless suffering- Untreated illnesses, diseases, and injuries can morph into far worse issues. Ignoring, avoiding, or not treating an issue can cause pain and suffering that is needless and preventable. Not seeing a physician can leave you and those who care for you or rely on you in great pains as well. Lost days of work, chronic illness, and permanent disability may be in the forecast without treatment.

Early mortality- The fact is, untreated illnesses, diseases, and injuries can reduce life span. From prevention to treatment, seeing a physician can prolong lifespan and give the best quality of life regardless of any diagnosis.

There is great risk from not seeing a doctor. Being prevention-minded and seeking medical care when illness and injury occur is the best way to prevent needless suffering and prolong a better quality of life.

See the other articles in the series:

  1. Should You Go to the Doctor if You are Healthy?
  2. 3 Reasons You Should See the Doctor Every Year

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3 Reasons You Should See the Doctor Every Year

Body Image Healing Self-Care

Do you see your physician annually for a well-care checkup? You should! Our health and risk factors consistently change over time. Each year our bodies change, and regular checkups can prevent some diseases entirely.

If you haven’t established a relationship with a primary care physician, it is highly recommended. While urgent care facilities are great for injuries and issues like the cold and flu, having a primary care doctor and building a relationship can be a lifesaving decision.

Even if you only see your primary care doctor once per year, seeing the same person and establishing a relationship with them and their staff can benefit you in ways you may not have thought of. Here are three reasons you should see a doctor every year:

To gather baseline information- Each year, your body changes. Seeing your physician each year provides vital information that can be compared over time. Your baseline is how your body presents in its normal and high-functioning state. Each time you come back and have new tests, those results can be compared to prior tests and changes can be identified easier.

Seeing the same provider over time allows them to have a better perspective when reviewing your annual information and can make a big difference in catching potential problems earlier and provide higher quality care.

To receive an education- Seeing a physician annually can give you an education on what is important at that moment to maximize your health – from explaining typical concerns for your health and wellbeing to making suggestions for you to change and increase your quality of life or decrease something that may be affecting you negatively.

Education is a vital aspect of health care. You can’t change or introduce something into your life if you are unaware that you should. Your physician is trained to know what to look for and what to do based on the information he gathers from your annual exam or specialty screening.

To learn prevention- Similar to education, prevention is key to avoid future illness and suffering. From preventive tests to actions that stop the advancement of other issues, seeing your physician annually can make all the difference when it comes to avoiding health issues down the line.  

Related Posts:

Should You Go to the Doctor if You are Healthy?

The Risks You Take When You Don’t See the Doctor

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Should You Go to the Doctor if You are Healthy?

Body Image Healing Mentor Self-Care

Have you been blessed with relatively good health? Do you find that you don’t use the services of a doctor very often and likely wouldn’t seek their help unless you were seriously ill? That’s a very common mindset. Why would you go to the doctor when you aren’t sick?

In reality, well-care is an important way to stay ahead of diseases and their devastating effects. While the common cold and flu won’t necessarily cause you too much harm, other illnesses will. Many things that can hurt us or seriously affect our health do not present with dramatic symptoms until things have gotten out of hand. Well-care can prevent the escalation of disease that can morph and lead to life-threatening issues.

You may recall taking your child to the doctor for well-baby checkups when they were developing through their first two years of life. These visits were designed to help your baby stay on track with its development and intervene if something wasn’t quite right. The frequency of visits made health care easy and prevention a sure thing. After your child reached two, these visits dropped off to as-needed.

While you likely don’t need to visit the physician as often as a new baby, there is value in regular annual visits as well as milestone visits as we age. An annual exam can alert your physician to changes in your body and its systems that you may not notice on the day-to-day. Having a ‘baseline’ of your blood work, and laying eyes on your physical being, can help prevent illness and/or enable early intervention if something comes up.

Some common annual tests include:

  • Full blood panel
  • Pap smear and other gynecological exams
  • Breast checks
  • Prostate checks
  • Mole and skin checks
  • Hearing and sight exams

Not so common – but equally important – checks as we age include:

  • Colonoscopy
  • Memory and cognitive functioning
  • Cancer screenings
  • STD and HIV screenings
  • Diabetes screenings

If you haven’t given much thought to your health because it has been awesome, consider keeping it that way by getting a routine physical or specialty screening to preserve your health and head off any diseases that might come up.

Routine health care and wellness checkups are a smart and responsible way to manage your health and save money. Contact your health provider today and see what they suggest for your age and risk factors.

Related Posts:

3 Reasons You Should See the Doctor Every Year

The Risks You Take When You Don’t See the Doctor

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Mindfulness & Awareness Can Improve all Areas of Your Life

Meditation Mentor Mindfulness

They key to mindfulness is linked to awareness. Being aware and present in the moment makes many things possible. Being aware takes the focus off abstract things caused by worry and anxiety, which influence us in every area of life. Narrowing the focus in our minds to what is happening in the now leaves less room for the what ifs of life.

Being aware of what is happening now prevents us from being focused too far ahead or looking too far back because we are dealing with what is right in front of us, right now. Going through life doing the minimum while worrying about tomorrow sucks the life out of us. Mindfulness translated to all areas of life makes life clearer and the path to success and happiness well lit.

Look at the areas mindfulness can help us in our lives:

  • Our relationships
  • Our health
  • Our work life
  • Our finances
  • and more

That gives a clear picture of what mindfulness can do – improve areas of life – but let’s take a look at how mindfulness does that.

Makes us more aware- Being mindful makes us aware of the situations we are experiencing. It causes us to deal in realities that are front and center. How we engage our family. What is going on with our health and finances can’t be ignored when you are present-minded and aware of the situations you are in.

Makes us care more- Being aware opens our hearts and minds. This creates compassion, empathy, and a spirit of kindness. Being mindful of the areas of our lives creates space to solve problems, nurture relationships, and make the most of all aspects of our lives.

Make us more responsible- Mindfulness makes it possible, dare I say required, to take bold action. Mindfulness is keenly aware of what needs to be done and the importance of getting things done efficiently. Mindfulness makes you pay your bills, clean your home, raise your kids, and do things with intentionality.

Makes us act- Once you know, then you do. Being openly aware of what is happening in your life in all areas makes it easier to take action. Being aware of yourself and the impact that you are having makes it easier for you to control or manage that impact for the best.

Mindfulness is a wonderful dose of reality in the best of ways. Mindfulness is heightened awareness which translates to every area of life. Being tuned in and turned on to what is vital.

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Using Mindful Eating to Get to a Healthy Weight

Mentor

If asked, most people would report that they eat for reasons other than health, community, and experience. They would likely be eating while distracted, overeating, not really tasting their food, and oblivious to where the food originated from or went through on its way to their plates or to-go containers.

Mindful eating is the act and art of really paying attention to all aspects of food consumption. From the origins and history of the food to the messages our bodies give when it comes to eating. Being mindful can be a powerful tool towards maintaining a healthy weight.

There are various forms of mindful eating. From highly formalized mindful eating experiences to just paying attention to your body and your mealtime – and everything in between. Whether you participate in a guided mindfulness course or simply begin to think about what you eat and when you eat it, there are some general ways to practice mindful eating.

Let’s look at some ways that we are mindless and mindful with our eating:

Mindless Eating

  • Oblivious to where our food comes from
  • Unaware of appropriate portions
  • Eating past being full
  • Emotion-driven eating
  • Eating in our car
  • Eating convenience foods

Mindful Eating

  • Preparing home-cooked foods
  • Raising a garden or shopping farmers markets
  • Thinking about food origins
  • Eating whole foods
  • Eating when your body indicates it’s hungry
  • Stopping when full

Mindless eating- Mindless eating is easy to fall into because we live in a country of convenience and don’t make food preparation or eating a priority in our day. Eating is a function that is driven by emotion or energy levels. On the whole – outside of Foodies and food-focused professionals – Americans are driven by convenience for eating. They are barraged by ads and marketing that lures them from fresh whole foods to convenient and popular fad foods. Many times, they feel they are eating well because of clever marketing, but generally they are overeating, undernourished, and overweight.

Mindful eating- Mindful eating begins with two independent things: humans who are hungry and food. Humans who are hungry are compelled to eat. Mindful eaters are aware of their hunger; they are motivated to take specific and intentional action to obtain, prepare, and consume whole foods. The food aspect of mindful eating includes the growth of foods with care and ethics, the cultivation of plants and animals in humane and ethical ways, and the preparation of food with consideration and love. Eating becomes an event and savoring the food is something that takes time and appreciation.

You don’t have to become an organic farmer to be mindful with your eating. Be present and aware of what you are buying and thinking about what it took for that plant to end up on your chopping block is a great first step. Making whole food meals, eating with your loved ones, and not rushing the process is another step. Engaging your family and friends during the meal and talking about the food is an ideal way to be more mindful. The more you pay attention to what you eat, how it makes you feel, and the experiences you have, the easier it is to manage your weight and be very intentional about what goes into your body.

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