1.Try to meditate at the same time every day; the morning is best...but any time is a good time!

2.Find a comfortable spot where you won't be disturbed.

3.When your mind wanders, simply bring it back to the focus of your meditation.  Do not judge yourself, be kind.  This is a practice.

4.Start out with small amounts of time like 2-5 minutes and work your way up to 15 then 30 if possible.  You decide what you can fit in.

5.Stick with it!  Some days you may find it very easy to settle in and others, not so much.  This is natural and all part of the process.  

6.Let your instructor know if you are experiencing significant distress before you meditate. *


1.When practicing yoga, be mindful of the breath.  Generally, inhaling upon extension, and exhaling upon flexion.

2.Cultivate a sense of openness and curiosity in your practice, instead of expectations.  You will develop a sense of ease both on and off the mat.

3.Listen to your body.  Our innate intelligence matures through listening to the subtleties of the body.  Through it we learn patience, stamina and healthy boundaries.


*Meditation is not a panacea.  Its benefits are numerous and supported by scientific research, however, it is important to learn with a qualified teacher to ensure that you engage in the appropriate technique.  It is not one size fits all.