Take a Pause and… Meditate – Part 3

So, we’ve covered the basics of what meditation is and why you should meditate. Now, in the final blog of our three-part meditation series, I’m going to get into how to meditate. Maybe you’ve seen images and/or videos of someone meditating. Did you notice the person’s position they were in as they meditated? What about the environment in which they were meditating?

While there are some standard ways to meditate, the good news is that there are many, many meditation positions and techniques to try. As with your spiritual journey, how you meditate is up to what’s most comfortable for you and your spirit. There are some key things to keep in mind, though, as you explore the various meditation options.

Proper Breathing

Breathing is the most important part of any meditation. The breath is the major part of your spiritual flow as you connect with the universe. I suggest you always breathe in and out through your nose. For each breath, inhale for a count of four, and then exhale for a count of four. This slower, methodical breathing style creates a rhythm to help you relax and let go. I suggest using this breathing pattern for your entire meditation.

Proper Seating

There are two common seating positions I recommend when you meditate. One is the half lotus position on the floor. If the floor is too hard, you can support yourself with a cushion or soft floor mat. The other position is sitting in a comfortable chair. Not too soft, though. You want to sit as straight and upright as you can. I also suggest not you not lay down to meditate, as that sends your body a message that it’s time to sleep, and not meditate.

Proper Hand Position

Meditation is about flow of energy. The hands are a channel for that energy to flow and connect with the universe, so it is important to pay attention to your hand position. Two common positions are hands resting on knees or hands layered one on top of the other. As I mentioned, there are many other positions you can try. Do a bit of research (Google is our friend) and see if there are other positions that might work for you.

Methods of Meditation

Now that we’ve established some important things to keep in mind as you meditate, let’s explore three different ways to meditate that I personally recommend.

  • Simple Mindful Meditation

Choose a quiet place and a chair that is comfortable yet supportive. Keep your back comfortably straight. Breathe deeply and slowly using the technique described above. Focus your entire attention on each in-breath and out-breath. As stray thoughts enter your mind, thank each one. Immediately release each thought and return to a focus on your breathing. Don’t judge your thoughts, just let them go. Start with five minutes to build up your meditation stamina and go from there.

  • Bala Meditation

Find a comfortable position sitting half-lotus position on the floor or in a chair with both feet planted on the floor. Your back should always be straight so that the energy in your body can flow easily up and down the spine. Begin breathing through your nose. Use the breathing pattern suggested above for the entire meditation. Focus on your body and scan it to see how it is feeling and simply become aware of where your body is. Now simply sit and focus all your attention on the tip of your nose and feel the sensations of your breath coming in and out of your nostrils.

As you breathe, say the mantras below, repeating the cycle as long as you like:

  1. Focusing on your 3rd Eye Chakra, say the mantra EIM (pronounced like “I’M”).
  2. Focusing on your Heart Chakra, say the mantra KLEEM.
  3. Focusing on your Root Chakra, say the mantra SAU.
  4. Focusing on your Root Chakra, say the mantra SAU.
  5. Focusing on your Heart Chakra, say the mantra KLEEM.
  6. Focusing on your 3rd Eye Chakra, say the mantra EIM.
  • Agape Guided Healing Meditation

This is a free guided meditation series I developed to help people jumpstart their meditation journey. Follow the steps below to get started:

  1. Go to YouTube, and search ‘Lee Wolak’ to find my channel (and please subscribe while you’re there!)
  2. Go to the section called “Healing Meditation Series.”
  3. Listen to Deep Relaxation Meditation for 3 days in a row.
  4. Listen to Deep Breathing Meditation for 2 days in a row.
  5. Listen to Personal Healing Meditation for 2 days in a row.

Try to repeat this meditation series every week for a month. If you do, I know your life and spirit will shift.

Go back to Part 2 here…


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Distress or Chronic Stress

Distress or chronic stress is uncontrollable, prolonged, or overwhelming stress. Once stress becomes distress, the body manages to survive though not always to thrive. For example, when faced with periods of chronic stress, the body’s immune system function is lowered, and the digestive, excretory, and reproductive systems no longer function the way they should. In a state of distress, the cells of the immune system (and other body systems) are unable to respond normally and produce levels of inflammation which increase the risk of further health issues.


Homeostasis refers to your body’s ability to regulate itself and maintain a comparatively stable internal environment despite external and internal conditions and events.

Your body is designed to be in a state of homeostasis, where all the systems within are functioning optimally.


Stressor is anything that is perceived by the body as challenging, threatening or demanding.

Health Story

In the context of My Wellbeing Compass, your “Health Story” represents the combination of your dis-eases, conditions, symptoms and the history that binds them together. It is multi-layered and multi-dimensional. Unearthing and resolving the root causes at the core of your Health Story is the only way to truly rewrite this Story.

Natural Self-repair Mechanisms

The body is made up of intelligent, living cells that are dynamically connected. They communicate and just know what to do and when to do it in any given situation. They grow, replicate, repair, and age. Every 90 days, the body has a new bloodstream; every year, it manufactures billions of new cells; colon cells refresh every 4 days; the skin is entirely regenerated every 2-3 weeks; white blood cells regenerate in about 1 year; the liver renews itself at least once every 2 years; and the skeleton replaces its cells entirely every 10 years.

You are an incredibly complex, interactive, and dynamic living organism that is well-equipped with self-repair mechanisms that can fight infections, eliminate toxins, fix damaged DNA, destroy cancer cells, and even slow down aging.

This natural self-healing ability (also referred to as cellular intelligence or body’s innate intelligence) explains spontaneous remissions from seemingly “incurable” diseases.


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