A guide to meditation

Having an overly-busy mind isn’t always a good thing – without taking time to sit back and relax, things like insomnia and stress can creep up on us, without any real tell-tale signs.

Many of the activities we think we do to unwind, such as watching TV or browsing the web, still have our brains firing off at some speed. Allowing your mind and body to slow down - if only for a few minutes - can have significant health benefits, and meditation is one of the most effective ways to do that.

With practice (and patience), meditation can:

• reduce stress and anxiety levels
• improve concentration
• boost happiness and positive thoughts
• increase self-awareness
• give you a better night’s sleep
• lower blood pressure and boost the immune system

On top of all that, it feels great. Just a short 10-minute meditation break can have you feeling revitalised, refreshed and ready to face the world again. What’s not to love?

In its simplest form, meditation is about focusing your mind on one thing: usually your breathing.

Here are the basic steps for beginners to learn how to meditate:

• Get comfy – you can sit or lie down, whichever feels best. Now, close your eyes and…
• Check-in – notice how you’re feeling at the start of your meditation. Are you stressed? Happy? Exhausted? Are there any areas of your body where you’re holding tension? Don’t try to fix anything, simply acknowledge the state of your mind and body, and move on to the next step.
• Follow your breath – turn your attention to your breathing. Again, don’t try to force anything or breathe differently, just notice how the air feels as you inhale and then exhale. It can help to count each breath, but you don’t have to.
• Bring your mind back to the breath – if you find your mind wandering (and trust us, it will), don’t panic. Just turn your attention back to your breath.

Another way of beginning your meditation journey is to try practising mindfulness. This simply means giving the present moment your full attention. You could be drinking a cup of coffee, taking a shower or even brushing your teeth – that doesn’t matter. What matters is that you focus on your senses at that moment. What can you taste, smell, hear, and feel?

By concentrating purely on the moment, your mind will get a welcome break from the worries and stress filling your day.

We’re not going to lie – if you’ve never tried to meditate before, it can feel difficult to start with.

Your mind wanders, you can’t get comfortable, and the whole thing can feel highly frustrating. Stick with it though, and you’ll find it becomes easier and easier to sink into that blissful state of deep relaxation. As the old adage goes, patience is a virtue…

Some tips:

• Start small – begin by sitting quietly for two minutes a day and build up from there.
• Find a regular time – this will help you establish meditation as part of your daily habits. Some people love to meditate first thing in the morning, some like to do it after a busy day at work, and some do it before bed. Try a few different time slots to find one that works for you.
• Try meditation apps – there are some great guided meditation apps and podcasts out there. Some people find it really helpful to have a calming voice talking you through the steps of meditation – although it can take a few attempts to find a voice you like! If you have a particular reason for meditation, such as reducing anxiety, look out for tailored sessions.
• Keep it simple – don’t get distracted creating the perfect space or selecting the right music, just find somewhere you can sit comfortably and get started.
• Be kind to yourself – you’re learning a new skill and that takes time, patience, and plenty of practice. Don’t give yourself a hard time if you find your mind wandering, just gently bring your attention back to your breath.

If you’re the kind of person who struggles to sit still, meditation can seem impossible. The Neilson team are an active bunch too, so we totally get it. That’s no reason to miss out though, believe it or not, meditation on the move can be just as beneficial for your wellbeing.

You could try:

• Yoga – there are some fantastic fitness classes that combine gentle movement with calming breaths and a focused, meditative approach. Yoga is one of our favourites, but you could also try Tai Chi, Pilates, Qigong or stretch and relax classes.
• Walking guided meditations – there are some wonderful podcasts that guide you through meditation practice while you walk. Simply download one, pop in your headphones, and get out into nature.
• Find your peaceful place – a beautiful ocean sunset, a tranquil lake – wherever it is, walk to your special spot, chill out, and simply spend some time there, just being. It can help to summon images of your peaceful place when you’re meditating back home.