Meditation Checklist


Meditation is something that some people consider to be a religious thing for certain cultures, but that isn’t always the case.

Meditating can be beneficial to anyone who wants to do it, because it helps you clear your mind and destress a little bit.

Stress is a much larger component of your immune system than you may have thought, and getting rid of any stress you might have can make a huge difference in the frequency and probability of you getting sick.

Stress can mess with a lot of things in your body. For example, it can cause rashes, it can make you tired, and it can certainly lower your immune system.

This is all mostly due to the hormone cortisol, which is released when you’re stressed out.

Cortisol is fine in small amounts, sometimes even helpful, but you’ll start to run into problems once you’re consistently stressed and your body is always used to having cortisol in it.

At that point, cortisol will have many harsh effects on your body. Even cosmetically it can cause breakouts in acne and unsightly rashes, usually due to the fact that it reduces your blood circulation.

However, the issues run much deeper than that. Cortisol actually suppresses your immune system to the point where you’re not very well protected at all if you encounter a virus.

This may have become evident to you if you’ve ever been really stressed for an extended period of time, and you almost always get sick afterwards.

The reason meditation helps with this so much is that it’s an incredible way to clear up your mind and alleviate stress.

By taking your mind off of the daily hassle of life and just being in one place for that moment, by not thinking about the deadlines you have to meet or anything else, you’re able to let your body relax.

This helps reduce your stress levels, which will lower your cortisol levels, ultimately boosting your immune system.

Meditation is something that seems very easy, but is actually quite difficult to get the hang of for some.

You’re supposed to clear your mind of all thoughts, meaning absolutely nothing. This can be difficult or even uncomfortable for some people. But with time and practice, you’ll find it to be relaxing.

It takes practice to get good enough at it that it starts acting as a stress reliever. You can even engage in guided meditation to help you get started.

Important Steps to Remember

Pick and Choose the Meditation Techniques Which Work Best for You
o Centering
o Shielding
o Grounding
o Deep Breathing

How to Get Started in as Little as 10 Minutes Per Day
o Make time, not excuses
o Practice meditation anytime, anywhere
o Check in with yourself. See how you are being and what you want to create
o Clear your mind
o Foster gratitude
o Use meditation to set and achieve goals

How to Get Started as a Beginner
o Start Slow
o Set up a space just for you
o Be clear with others about your intention to begin meditation practices
o Create a routine
o Stand in integrity
o Get a partner to enjoy meditation with
o Get an accountability partner to keep you on track
o Explore the many types of meditation to see which one is right for you

Step-by-Step Guide
o Choose your method of which works best for you
o Create a space
o Pick a routine
o Get comfortable with whatever comfortable means for you
o Create a routine
o Make it a habit
o Wait for the results – don’t hurry out of your first attempts too quickly. Give it time. If it gets too intense you can slow down. If you don’t see results right away, be patient
o Practice your breathing techniques even when you are not in your spot and meditating

Once you put this checklist into practice, you will begin to reap the rewards and see the benefits.

Not only that, everyone around you will also begin to see and notice the change in you.

Your Present: Guided Imagery Meditation

Home and work stress is draining and damaging to your mental and physical health.

Constantly being stressed will cause your energy levels to plummet. A great way to fight stress is to meditate.

Meditation, both at home and in the workplace, is a great way to relax your mind.

Meditating and calming yourself down will lower your stress levels, along with your blood pressure and pulse, allowing you to become relaxed and able to focus. 

The “Your Present: A Half Hour of Peace” meditation CD is a perfect way to ease your stress and exhaustion.

You can take this CD with you to work or keep it at home, and listen to it whenever you feel stressed out. 

This CD is said to help with many health problems, not only work and home stress and it helps in increasing energy. It’s said to help with sleeplessness, pain, depression, fatigue, headaches, trauma, addiction recovery, burnout, and relationships.

These are all things that can drain your energy, and feeling more relaxed about them will help you become more energized.

This audio is only half an hour long,  so it won’t take up too much of your free time.

If you decide to bring it to work with you, you can listen to it during your lunch break or right before your shift starts.

You can listen to it when you wake up, after you drop the kids off to school, or on your way home from work.

You can also listen to it before bed in order to help calm yourself down to get a good night’s rest, and wake up with less stress and more energy.

The CD is only 5x5 inches, making it easy to carry around with you in a work bag or purse.

You can listen to it in the car or pop it in a portable CD player and listen to it with headphones. If your computer/laptop takes CDs, then you can play it from there, too. 

The CD’s audio consists of a guided imagery meditation, which is a commonly used technique that makes you imagine stress-relieving settings to soothe your mind and influence a positive outlook.



Guided imagery meditation is a great solution to everyday stress. Use Susie Mantell’s 30 minute “Your Present” meditation CD in order to be able to quickly relax and destress your mind to create a healthier, energized life without having to devote multiple hours of your day to traditional meditation.

What’s your biggest issue?
How do you handle it – or can you think of any additional tips you can share with others if you don’t have an issue with this in your life?
Share them with us in our Comments – or share this blog post on Twitter or Facebook or wherever you feel it could help someone you know.


Cheers, Helene Malmsio

Related Reading: https://www.discoveryhub.net/how-to-meditate-properly-at-home.html


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Breaking Habits That Drain Energy
by: Helene

Sometimes it can seem like having energy is unattainable - like no matter how hard you try, whatever you implement into your life to become energized never works.

While it may not seem like it, there are many small habits you could be doing that drain energy quickly, leaving you feeling hopeless when nothing works. 

One common energy draining habit for many people is having a bad diet. If you’re working an 8 hour job, you’re most likely going to be stressed out and tired by the end of the work day.

You’re not going to want to take the time to prepare yourself, and possibly your family, a nice healthy meal. Sometimes fast food looks like the easiest option to save your energy.

However, it’s not. Taking the time to make healthier food is worth it in the long run, because if you keep up a steady diet of fast food, your overall health will take a severe hit.

Look in recipe books or online recipes and get healthy ingredients that you like - this will make you more excited to cook them.

You can even throw some ingredients into a crock pot and let it cook for you during the day to provide a nutritious meal when you get home.

Another common, energy-draining habit is smoking. Smoking injures your lungs and makes it harder for you to get the proper amount of oxygen. This will cause your body to use more energy to try to breathe properly, draining the amount of energy you have stored.

Nicotine also impedes your ability to get a good night’s sleep, which will also leave you feeling tired in the morning and with no energy to go on with your day.

Use products that will help you stop smoking - such as nicotine patches, electronic cigarettes, and/or meditation CDs.

Studies also show that only 3 days after someone stops smoking is when the energy levels increase, so it doesn’t take long to feel a difference. One more way you may drain energy without even knowing it is overlooking exercise when you may feel too exhausted to do it.

Even though exercise sounds draining and unappealing, especially when you’re already tired, it’s a great way to revamp your energy levels and get them back up.

Working out releases endorphins and gets your heart rate up.

Both of those increase energy. Keeping a daily schedule of consistent exercise will also make you healthier, which is an obvious way to keep yourself energized.

Finding the right formula for becoming energized for your personal needs can be difficult. Start with getting rid of these habits to ensure a more stable, energized, lifestyle.

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