Meditation (or mindfulness) is a tool that many people around the world use to relax. It means paying full attention to something. It means slowing down to really notice what you’re doing. Being mindful is the opposite of rushing or multitasking. When you’re mindful, you’re taking your time. You’re focusing in a relaxed, easy way.

Meditation has been found to have many benefits- such as reducing stress, controlling anxiety, better emotional health and increased attention span! You don’t need any equipment to do it and it doesn’t take a lot of time. Here’s a step by step guide on how to get started:

 

Step 1: Before you get started

The first step is committing to a regular practice. Taking 10 minutes out each day to be mindful is plenty to start with. Create a space to sit at the same time each day. It doesn’t matter when- find a time that works for you. Where you do it doesn’t matter, just as long as you’re unlikely to be interrupted. And lastly, wear whatever you like, although you might want to be in comfortable clothes.

 

Step 2: Get settled

Find a quiet space where you can relax. Set yourself a timer for how long you want to spend being mindful. 10 minutes is a good amount to begin with.

Sit comfortably in a chair with your hands resting in your lap or on your knees. Keep your back straight – sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in.

Whether you’re using a timer or following an app, commit to practising for the full time you’ve set aside, whether you find the session easy or difficult.

 

Step 3: Breathe deeply

Defocus your eyes, gazing softly into the middle distance.

Take five deep breaths, breathing in through the nose and out through the mouth. On the last breath out, allow your eyes to close.

 

Step 4: Check in

Take a few moments to settle into your body. Think about your posture, and notice how it feels where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs. Is there anything you can smell, hear or taste? Can you feel warmth, cold or a breeze?

 

Step 5: Scan your body

In your mind, scan your body from head to toe. Can you feel tension or discomfort? Don’t try to change what you find, just take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.

Now turn your awareness to your thoughts. Notice any thoughts that pop into your mind. Gently think about your general mood. It doesn’t matter what you find, there’s no judgement. If there’s nothing obvious, that’s fine, too.

 

Step 6: Consider ‘why’

Pause for around 30 seconds and think about why you’re meditating today. If you find a reason, try to let it go.

Spread the love! Take a moment to think about the wider effects of being mindful today. Feeling calmer helps you feel better – which in turn has a positive knock-on effect for people you encounter during the day. Try to think about this ripple effect.

 

Step 7: Breathing

Bring your attention to your breathing. Don’t try to change it, just feel the rising and falling sensation that it creates in your body. Notice where these you can feel this happening- is it your belly, your chest, your shoulders, or somewhere else? For a few moments, focus on the quality of each breath, is it deep or shallow, long or short, fast or slow?

Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1.

While doing this, it’s completely normal for thoughts to bubble up. You don’t need to “do” anything – just guide your attention back to your breathing when you realise your mind has wandered off. If you can remember the number you’d counted up to, start again from there, or start from 1 again. Continue until the timer sounds.

 

Step 8: Allow your mind to be free

Spend 20-30 seconds just sitting. You might find your mind full of thoughts, or you might feel calm and focused.

Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.

 

Step 9: Prepare to finish

Start thinking about the physical things you can feel again: the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. Notice anything you can hear, smell, taste or feel.

When you’re ready, slowly open your eyes.

 

Step 10: Take it with you

Before standing up, think about what you’re going to do next and how you’re going to do it, like brushing your teeth, making a cup of tea, or sitting down for some work. It’s so easy to just jump up off the seat and lose the calm and space you’ve just created. Try to carry some calm to the next activity.

Throughout the day, find small moments to remind yourself what it felt like to have that focused attention. Maybe when you first sit down at your desk to work, when you drink your morning coffee, or when you’re out walking. Just take a couple of deep breaths, notice how you feel, and observe any areas of tension.

 

And that’s it! Why not give it a go and see if you like it.