Once considered the pastime of yoga fanatics and tree-hugging hippies, meditation has now well and truly hit the mainstream.
By now you’ve probably read about how mediation can benefit both health and wellbeing, but it can be difficult to know where to start when trying out mediation yourself.
Never fear, the above video gives a simple step by step guide.
Preparing for meditation
Step 1: Find loose comfortable clothing
Step 2: Find a quiet spot where you won’t be disturbed
Step 3: Choose a daily meditation time that you can stick to
Step 4: Find a comfortable place to sit with your back straight – it may be a bench, a chair or the floor
It’s often recommended that you place your hands palm up on your knees and close your eyes when meditating, to avoid distraction and maintain focus.
Once comfortable, close your mouth and focus on your breathing, making sure you inhale deeply and exhale gently through your nose.
Focussing on your breath, on whether you can feel your stomach expanding with each movement and how it feels, should help to clear your mind and relieve stress.
Some people also find repeating a mantra internally can help block out thoughts. There are no real rules about picking a mantra, it could be an inspirational quote or a personal goal. Experiment with phrases to find something that works for you.
For many, meditation takes practice, so don’t worry if you find it difficult to maintain focus the first time you try it.
It can help to meditate at the same time each day – ideally for around 20 mintes, but don’t worry if this is too much to commit to from day one. Setting aside a few minutes a day is a great way to get in the habit of mediation.
Follow these steps and you’ll be feeling relaxed in no time.