Life is stressful. Work, relationships, household chores – it can get on top of us sometimes. This stress can make us feel anxious, on edge and worried. If this sounds familiar, why not try and find some time to meditate?
Everyone can meditate – it doesn’t cost any money, doesn’t require any special equipment and you can do it anywhere; on a walk, on the bus, at work, wherever! Just a few minutes spend meditating can help you to feel calm, relaxed and at peace. Evidence suggests that meditation can even help in managing symptoms of some conditions such as anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, IBS, insomnia and tension headaches.
There are many different meditation techniques, and you may end up preferring one over the others. Today we’re sharing three ways you can meditate.
- GUIDED MEDITATION.
This is occasionally referred to as guided imagery or visualisation as this form of meditation involves conjuring up mental images or environments or situations that you find relaxing. You are lead through this process by a guide or teacher. There are plenty of ways you can find a guide – Spotify offer guided meditation, also there are videos on Youtube that you can follow.
- MANTRA MEDITATION
As the name suggests, this form of meditation involves you silently repeating a calming word, thought or phrase in order to prevent distracting thoughts. Simply choose a favourite word or phrase, make sure you’re sitting comfortably, take some deep breaths and start to repeat your mantra in your head slowly and steadily. Concentrate on how it sounds and repeat it in time with the natural rhythm of your breath. Don’t worry if your mind starts to wonder, simply come back to the mantra. Do this for as long or as short as you like!
- MINDFULNESS MEDITATION
This is all about having an increased awareness and acceptance of living in the present. Make sure your comfortable – sit on a straight-backed chair or cross legged on the floor. Bring your attention to your breathing; think about the feeling of the air flowing into your nose and out of your mouth, or how your stomach rises and falls as you inhale and exhale. After you have narrowed your focus to this, begin to widen it to what’s around you. The sounds, sensations and your ideas. With each thought or sensation that comes into your head, embrace and consider it without judgement. If your mind starts racing, don’t worry – just bring your focus back to your breath once more before starting again.
Let us know if you have tried, or are going to try any of these meditation techniques!
Check out our blog on Progressive Muscle Relaxation (PMR) HERE