How to meditate.

Meditation is a simple and personal process. It may be challenging and feel overwhelming at first, but you can reap the benefits once you find your rhythm. Be patient with yourself and enjoy the process of deepening your connection to the present moment. Also enjoy the increased feeling of calm and clarity it brings in your daily life.

Choose a peaceful space, that’s quiet and away from distractions. You could sit on the ground ( with a cushion), in a comfortable chair or lie down. The goal is to be relaxed but still alert.

Start with just 5-10 minutes of meditating, set a timer ( on your phone) or use an app to track the time. As you get more comfortable, you can increase the amount of time you meditate for.

Close your eyes and take a few deep breaths. Bring your attention to your breathing, focus on the sensation of the air entering your body and moving back out. Inhale through your nose… exhale gently through your mouth.

Try and concentrate solely on your breathing, don’t worry when your mind begins to wonder, each time it does, bring your focus back to your breath. You can use a mantra to help you keep focus, using words like ‘breath’, ‘calm’, ‘peace’ silently repeating them with each breath.

Aswell as thoughts entering your mind, sensations and emotions may also arise. When they do, acknowledging them without judgement, letting them go and bringing your focus back to your breathing.

At the end of your meditation session and your timer goes off, don’t rush to get back to your daily tasks, take a moment to reflect how you feel. (It may be a good idea to write these feelings down in a journal so you can track your thoughts and feelings along the way). Gently open your eyes, wiggle your fingers and toes and take a moment to appreciate the quiet space you have created for yourself.

Remember, meditation becomes easier and more effective with practice. It is important to meditate consistently to feel the benefits, so if you van only spare 10-15 minutes a day, then this will benefit you more then meditation for longer periods infrequently.