Meditation is an ancient technique that has been practised and refined over generations. Despite that, it is actually a very simple thing to do!
Anyone can meditate. It can help you achieve a sense of mental calm and focus along with improving the minds ability to live in the present moment. The benefits of meditation are backed by science and just to reiterate – anyone can try it! For more information, see our post on the benefits of mindfulness and meditation.
To try meditation, see below for a three- step exercise. Make sure you read the three steps fully before starting so that you can concentrate on the exercise when the time comes.
Step 1 – Sit down and relax
Make sure you are sitting comfortably somewhere you won’t be disturbed. Take some deep breaths, in through the nose and out through the mouth.
Step 2 – Close your eyes
Next, close your eyes and appreciate the sounds around you. Ask yourself how you feel today, are you stressed, happy or sad? Your answer to this won’t change the exercise at all, it’s just important to be aware of how the body feels.
Step 3 – Rest your attention on your breath
Gently focus your attention on your breathing wherever you feel it strongest. Some people focus on the feeling of air passing through their nose, others the rising and falling sensation in the chest. Take just a couple of minutes to watch your breath. If your mind wanders at all this is completely normal, just acknowledge what was distracting you each time and bring your focus back to the breath. After a couple of minutes, you can gently open your eyes again.
Try that just now.
First of all, congratulations! You have just taken the first steps to a calmer and healthier life. Take a few seconds now to check in with yourself and see how you feel. Hopefully you feel a bit calmer and more focussed but don’t worry if you don’t feel anything just yet. It can take time to see any of the benefits of meditation and all that matters at this point is that you have taken part.
Learning to meditate is a journey and this is just the start. We recommend trying to form a habit of repeating this exercise every day, building the time up slowly when you feel ready. If you aim towards 15-20 minutes a day then you will start to see a real noticeable improvement in your mind.
Feel free to continue following TogetherMindful.com, like us on Facebook or follow us on Twitter for more on meditation and mindfulness. There’s also a variety of books such as Mindfulness in Plain English by Bhante Gunaratana. Apps such as Headspace, Insight Timer and Calm are also useful when learning.
Whatever your chosen method to progress, we wish you all the best in achieving a sense of calm and living a healthier and happier life.