Meditation can provide numerous benefits, from increasing self-awareness, to reducing stress by soothing our mind and body and helping us to gain perspective. But there are many different approaches to meditation so it can be difficult to know how to get started with it in our day to day lives. So, here’s a simple meditation guide, with a quick five-minute meditation that you can incorporate into your day-to-day routine, reap the rewards, and decide whether regular meditation is something that might help you to improve your wellbeing.
In its simplest form, meditation is the conscious practice of bringing ourselves into the present moment (letting go of dwelling on the past/worrying about the future). It’s a process of calming our body and mind by paying attention to soothing sensory experiences (either internal such as breathing or visualisation, or external, such as a calming smell, or a beautiful scene). This process can help increase focus, motivation, resilience, and positivity, while also reducing stress, anxiety, and worry.
If the word ‘meditation’ immediately conjures up an image in your mind of a retreat where you sit cross-legged for hours on end in silence, don’t worry, it’s not that. Such stereotypical images can make meditation seem impractical, but the reality is that it comes in many forms. It’s not a case of having to clear your mind of all thoughts (both intimidating and impossible), it’s more a way of noticing your thoughts and creating space in your mind. It is in this space that we can find peace. There really isn’t a ‘checklist’ to follow. A good meditation session will always give you exactly what you need at that point in time.
One of the simplest ways to start on your meditation journey is to follow a guided meditation. The beauty of these is that all you have to do is sit back, close your eyes, and listen as you are talked through the process. You could download a specialist app like Headspace or try one of the many free meditations on YouTube.
Preparing for mediation
Ahead of starting a meditation session, these few useful steps will help you make the most of the experience:
- Find yourself a quiet spot – you want to make sure that you won’t be disturbed for the duration of the mediation (and ideally for a short while after)
- Wear comfortable clothes – to help you to focus on the moment, and not restrictive or uncomfortable fabrics
- Decide whether you are going to sit (if so, make sure your back is supported) or lie down (don’t lie down if you are very tired and may drop off to sleep)
- Create the right atmosphere – think about soft lighting, perhaps close doors, or light a candle. Also consider the temperature, and either open/close a window, or grab a blanket if needed
- Switch off your phone (or at least silence alerts if you are using it as part of the process with a guided meditation)
- Set your intention for the session – so you know the purpose or outcome you would like, such as whether you want to relax, quieten your mind, or let go of stress (you can then use this to select a guided meditation or mantra – see below – that best serves you)
While it’s good to create a calm and private environment for meditating, don’t worry if you do get distracted. This is perfectly normal – just try to notice when it happens, consciously decide to let the distracting thought go, and return your attention to your breathing, or the voice you are listening to.
A particularly popular form of meditation that can be easy to incorporate into a regular routine is a mantra meditation. This involves deciding on a phrase that sums up the outcome you want, which can be particularly helpful if you are looking to improve your mindset e.g. if you want to feel more positive, energetic, or motivated. Simply think of three things you would like to feel, and this can become your mantra.
Ready to have a go?
Here’s a simple, five-minute mantra meditation you can try right now:
Start by making yourself comfortable, whether sitting or lying down. Adjust your body so that it feels settled and comfortable. Now, take in three deep, relaxing breaths – in through your nose and slowly out through your mouth. Notice your lungs filling with cool air, and how it warms slightly before you exhale. Let your breathing return to its own natural rhythm, at a steady tempo, like waves on the shore. Make a conscious decision to let your body relax. Take your attention to your face, starting with the muscles around your eyes. Really notice how this area feels and try to let go of any tension you may be holding here – let it melt away like warm water on ice. Allow this feeling to continue to sweep across your face and through your scalp – try to notice every muscle group and consciously release any tension you find. Keep it going across your shoulders, down your arms, to your fingertips. Now let the relaxation melt down through your body, all the way to your feet. Take your time and go at your own pace. Once you reach your toes, notice that you now feel fully relaxed. In this meditative state, repeat your chosen mantra – e.g. “Right here, right now, I feel relaxed, calm, and happy” – three times. On your last repetition, when you have fully connected with the words, add in “and I will carry these feelings with me for the rest of the day”. Allow yourself a moment to smile and enjoy the feelings. Finally, take your attention back to your breath, reconnect with your limbs, and you will now be well on your way to enjoying the rest of your day.
Meditation doesn’t need to be intimidating. It’s a practice you’ll learn as you go along. You don’t need to be ‘good’ at it, you just have to take yourself through the process to start feeling the benefits. And crucially, the more you practise (little and often is the most helpful way to start), the easier and more rewarding it will become.
