{"id":55017,"date":"2022-11-10T14:49:00","date_gmt":"2022-11-10T14:49:00","guid":{"rendered":"https:\/\/www.allencarr.com\/en-us\/?p=55017"},"modified":"2024-02-02T08:28:12","modified_gmt":"2024-02-02T18:28:12","slug":"how-to-start-meditation","status":"publish","type":"post","link":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/","title":{"rendered":"How to start meditation"},"content":{"rendered":"<section  class=\"container container--large article-container\">\n            <div class=\"article\">\n            <div class=\"article__sidebar\">\n                <div class=\"sidebar-inner-section author\">\n                    <div class=\"author__avatar\">\n                                                                                                            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/02\/author-emma-hudson-200x172.jpeg\"\n     srcset=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/02\/author-emma-hudson-50x43.jpeg 360w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/02\/author-emma-hudson-100x86.jpeg 768w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/02\/author-emma-hudson-200x172.jpeg 1440w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/02\/author-emma-hudson-400x345.jpeg 2000w\"\n     alt=\"\" \n     \/>                                            <\/div>\n                    <span class=\"sidebar-sub-title\">Written By<\/span>\n                    <a class=\"u-text-underline\" href=\"https:\/\/www.allencarr.com\/en-us\/authors\/emma-hudson\/\" title=\"Emma Hudson, MSc Bio\">\n                        <h5 class=\"author__author\">Emma Hudson, MSc<\/h5>\n                    <\/a>\n                                                        <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Reviewed by<\/span>\n                        <a href=\"https:\/\/www.allencarr.com\/en-us\/authors\/paul-baker\/\" title=\"Paul Baker, BSc (Hons) Bio\">\n                            <p class=\"sidebar-content\">Paul Baker, BSc (Hons)<\/p>\n                        <\/a>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Published<\/span>\n                                        <p class=\"sidebar-content\">10 November 2022<\/p>\n                <\/div>\n                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Issues<\/span>\n                        <div class=\"article-categories\">\n                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/\">Mindfulness<\/a>\n                                                                                                                                                                                                                                                                        <\/div>\n                    <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Topics<\/span>\n                        <div class=\"article-categories\">\n                                                                                                                                                            <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mindfulness-advice\/\">Mindfulness Advice<\/a>\n                                                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mindfulness-facts\/\">Mindfulness Facts<\/a>\n                                                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-health\/\">Mindfulness Health<\/a>\n                                                                                    <\/div>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-facebook-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n                <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/twitter.com\/intent\/tweet?url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/&#038;text=How to start meditation\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n        \n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/&#038;title=How to start meditation\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-linkedin-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\"\n            data-behaviour=\"copy-link\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n        <\/a>\n    <\/li>\n<\/ul>\n                <\/div>\n\n                            <\/div>\n            <div class=\"article__content\">\n                <h1 class=\"article__title\">How to start meditation<\/h1>\n\n                \n                                                    <p class=\"article__excerpt\">There is much neuroscience research to show regular meditation practice strengthens parts of the brain associated with concentration and decision making. Learn how to start.<\/p>\n                \n                                    <div class=\"article__image\">\n                                                                        <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/06\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg\"\n     srcset=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/06\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash-220x147.jpeg 360w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/06\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash-440x293.jpeg 768w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/06\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 1440w,\n             https:\/\/www.allencarr.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/06\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 2000w\"\n     alt=\"\" \n     \/>\n                                            <\/div>\n                \n                <div class=\"u-show-mobile article-social-bar\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-facebook-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n                <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/twitter.com\/intent\/tweet?url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/&#038;text=How to start meditation\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n        \n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/&#038;title=How to start meditation\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-linkedin-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n            <\/a>\n        <\/li>\n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\"\n            data-behaviour=\"copy-link\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/en-us\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Share to Allen Carr's Easyway Facebook\"\/>\n        <\/a>\n    <\/li>\n<\/ul>\n                <\/div>\n\n                \n                \n                \n                \n<section class=\"formatted-text \">\n\t<div class=\"container container--large\">\n\t\t<p class=\"larger_text\">There is much neuroscience research to show regular\u00a0<a href=\"\/mindfulness\/\" target=\"_blank\" rel=\"noopener\">meditation<\/a>\u00a0practice strengthens parts of the brain associated with concentration and decision making. If it is possible to strengthen these areas through practice, then we can train the mind to stay present \u2013 if we can stay present then we can lead a less stressed and anxious free life. For more information on the neuroscience of mindfulness why not attend one of our\u00a0<a href=\"\/mindfulness\/live-group-seminars\/\" target=\"_blank\" rel=\"noopener\">8-week Easy way to mindfulness courses<\/a>.<\/p>\n<h2>Eight stages to create a meditation practice<\/h2>\n<ol>\n<li>\n<h3><strong>Decide when<\/strong><\/h3>\n<p>Decide when you are going to do your meditation practice \u2026 (it can be done any time during the day) \u2013 then set the time aside to do it. Physically writing it into your diary or adding it to your weeks schedule can be helpful.<\/li>\n<li>\n<h3><strong>Decide how long<\/strong><\/h3>\n<p>Decide how long you are going to meditate for. Anything from 5 minutes upwards.<\/li>\n<li>\n<h3><strong>Commit<\/strong><\/h3>\n<p>Now Commit to meditating for this duration every day \u2013 or at least 6 days out of 7.<\/li>\n<li>\n<h3><strong>Decide where<\/strong><\/h3>\n<p>Decide where you will meditate. If you have a busy home, why not try the car? A quiet spot at work? Or choose a spot outside.<\/li>\n<li>\n<h3><strong>Decide on your position<\/strong><\/h3>\n<p>Decide if you will be seated for your meditation, walking, laying down or standing. It is advisable to lay down for your first meditations.<\/li>\n<li>\n<h3><strong>Do a body scan<\/strong><\/h3>\n<p>A body scan is advisable as your first meditation. Please read\u00a0<a href=\"https:\/\/www.allencarr.com\/mindfulness\/body-scan\/\" target=\"_blank\" rel=\"noopener\">the body scan here<\/a><\/li>\n<li>\n<h3><strong>Practice the body scan<\/strong><\/h3>\n<p>Practice the body scan regularly for two weeks then look at a counting the breath meditation.<\/li>\n<li>\n<h3><strong>Now do it!<\/strong><\/h3>\n<p>There is no reason to delay go for it!<\/li>\n<\/ol>\n<p>The most difficult part of a meditation practice is not the practice itself but giving yourself the time to do it. An old zen proverb suggests: \u2018If you have time meditate for 30 minutes every day; if you don\u2019t have time ..meditate for an hour every day!\u2019 If your reason not to meditate is \u2018I don\u2019t have time..\u2019 that could be your first lesson in mindfulness. Come and find out more on our FREE Easy way to\u00a0<a href=\"\/booking-journey\/?addiction_id=taster&amp;session=online&amp;session_type=group\" target=\"_blank\" rel=\"noopener\">mindfulness taster class<\/a>.<\/p>\n<p><a class=\"button red hvr wider\" href=\"\/mindfulness\/\">Find the Easyway to mindfulness<\/a><\/p>\n<p><a class=\"button blue hvr wider\" href=\"\/mindfulness\/mindfulness-meditation\/\">What is mindfulness and meditation?<\/a><\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n            <\/div>\n        <\/div>\n    <\/section>\n\n    <section class=\"related-articles u-background-white article-related-articles\">\n                \n                            \n                \n        <h3 class=\"related-articles__title u-text-center\">\n            Up next&#8230;\n        <\/h3>\n\n        <div class=\"container related-articles__container\">\n                                                                            <div class=\"article-preview 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href=\"https:\/\/www.allencarr.com\/en-us\/articles\/podcast-10\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        Podcast 10\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                The show is hosted by Colleen Dwyer, a senior Allen Carr\u2019s Easyway therapist who is joined by Ashton Kutcher &#038; Wayne Spaulding\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                                                                            <div class=\"article-preview article-preview--standard_altern u-hover-state\">\n    <div class=\"article-preview__columns article-preview__columns--standard_altern\">\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <a href=\"https:\/\/www.allencarr.com\/en-us\/about-allen-carrs-easyway\/health-award-winner\/\" alt=\"article 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article-preview__column--standard_altern\">\n            <div class=\"article-preview__post-info article-preview__post-info--standard_altern\">\n                <div class=\"article-preview__taxonomy-terms\">\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        July 2023\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/podcasts\/podcast-9\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        Podcast 9\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                The show is hosted by Colleen Dwyer, a senior Allen Carr\u2019s Easyway therapist who is joined by Cris Hay and Chrissie Hynde\n   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class=\"article-preview__taxonomy-terms\">\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        June 2023\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/podcasts\/podcast-8\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        Podcast 8\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                The show is hosted by Colleen Dwyer, a senior Allen Carr\u2019s Easyway therapist who is joined by Sir Richard Branson &#038; Monique Douglas\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                    <\/div>\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>There is much neuroscience research to show regular meditation practice strengthens parts of the brain associated with concentration and decision making. Learn how to start.<\/p>\n","protected":false},"author":1,"featured_media":55018,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[462,593,594,585],"tags":[],"addiction":[26],"country":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to start meditation - Allen Carr US<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.allencarr.com\/mindfulness\/how-to-start-meditation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to start meditation - Allen Carr US\" \/>\n<meta property=\"og:description\" content=\"There is much neuroscience research to show regular meditation practice strengthens parts of the brain associated with concentration and decision making. 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