The world spins at a dizzying pace these days, doesn’t it? It can often feel like we’re stuck in a loop, a rather beige and uninspiring one at that. The alarm screams its unwelcome song in the pre-dawn gloom, followed by the daily struggle of snaking through queues of traffic – a metal river of frustration – or perhaps the less-than-glamorous squeeze into a train carriage, packed tighter than a tin of sardines. All this just to reach the workplace. We toil, we return home, we sleep, and then, the curtain rises on the same scene the next day.
This relentless rhythm, this echoing repetition, can chip away at our well-being, a silent erosion of our physical and mental health. Often, without us even noticing, that delicate balance between our professional lives and our personal time becomes imbalanced, leaving us with a whole bundle of stress whether it be on or off duty.
So, how do we find our way back into a state of calm? How do we de-stress ourselves in a way that’s simple, quick, and hassle-free?
The answer is rather simple. Meditation.
Think of meditation as an exercise regime, but for your mind. It’s a gentle yet powerful way to train your focus, to anchor yourself in the present moment, and to quieten any mental chatter that serves as a distraction in your mind. This mental training ultimately leads to a sense of relaxation, melting away stress and nurturing an overall feeling of well-being.
If you’re wondering how to start your journey of meditation, keep reading.
Find a Quiet Place and Time
It could be the familiar comfort of your bedroom, or even a simple park bench beneath the rustling leaves. The key is choosing a spot where you’re less likely to be disturbed. Dedicate a specific time each day, even if it’s just a few minutes. Remember, consistency is what’s important, not the duration!
Get Comfortable
It’s important to feel comfortable when you start your meditation. You can sit on a soft cushion on the floor, or perhaps even on a chair with your feet planted firmly on the ground. You could even lie down – though you face the risk of falling asleep. Ensure your spine is upright, but not stiff or strained. Let your shoulders soften, releasing any tension, and unclench your jaw.
Close Your Eyes Gently (or soften your gaze)
Think of closing your eyes as drawing a curtain on the external world, minimising the distractions that beg for your attention. If you prefer, you can keep your eyes slightly open, your gaze soft and unfocused, like looking out over a misty landscape.
Bring Your Awareness to Your Breath
Bring Your Awareness to Your BreathThis is the anchor for this type of meditation, the gentle rhythm that guides your focus. Observe how your breath feels as it enters and leaves your body. You may even feel it in your nostrils, the gentle rise and fall of your chest, or the soft expansion and contraction of your abdomen. Choose one point of sensation and gently rest your attention there.
Acknowledge Thoughts and Feelings
As you settle into this focus, thoughts will inevitably drift into your awareness – worries, plans of the day, memories, etc. Don’t panic, as this is perfectly normal. Simply acknowledge those thoughts without getting too carried away. Much like perceiving them as little clouds of thought drifting through the sky.
Gently Redirect Your Attention
Inevitably, your mind will wander. When you realise your focus has strayed (and it will, countless times!), gently and kindly guide your attention back to your breath. There’s no need for self-reproach or frustration. This very act of returning your focus is the core of the practice.
Begin with Short Sessions
Start with just five or ten minutes of meditation. As you become more comfortable and as the roots of your practice deepen, you can gradually extend the duration.
Be Patient and Kind to Yourself
Meditation is a skill that gets better with practice, like learning a new language. Some days, your mind will feel like a whirlwind, a flurry of thoughts and sensations. Other days, it will feel calmer. Don’t be discouraged, and just keep trying your best. There’s no “right” or “wrong” way to feel during meditation; each experience is a step on the path.
End Your Meditation Gently
When you’re ready to end the session, don’t jump up too suddenly. Take a moment to notice how your body feels. Gently open your eyes (if they were closed before). You might feel the urge to stretch, or perhaps simply sit quietly for a few more breaths before re-engaging with the world.
This gentle breath awareness meditation is a wonderful starting point, a simple key to unlock the door to inner calm. Once you feel at ease with this practice, you might feel inspired to explore other avenues, such as the mindful rhythm of walking meditation or the gentle exploration of your body through body scan meditation.
And perhaps, if you’re feeling fancy, you might consider indulging in the soothing embrace of a wellness retreat. Treat yourself, and take a day or two off – away from the relentless demands of work, allowing your body and mind to completely unwind and recharge. Some of these retreats even offer personalised meditation programmes, tailored to guide you further on your journey to inner peace.
