Celebrate World Meditation Day with a Simple Meditation

May 21, 2024

Many studies have shown that practicing meditation frequently can have a positive effect on a person's mental well-being, from reducing stress to keeping anxiousness at bay, finding a quick five minutes could be the answer to a calmer, more mindful life. However, for many of us though, 'finding a quick five minutes' may not be as easy as it sounds. The good news is, that you don’t have to climb a mountain to feel the benefit – there are lots of simple ways to build meditation into your everyday. Here is a simple step-by-step on how you can build meditation into your day.

1. Find some time

There are 24 hours in a day. For the average person, 8 of those hours are spent sleeping, and another 8 are spent working. This leaves you with an additional 8 hours, which are probably spent commuting, taking part in social activities, having fun with hobbies, general self-care, or caring for somebody else. Setting time aside to meditate can look like 5 minutes before you start your morning routine, 10 minutes on your lunch break, or 1 minute sat at your desk several times a day to focus on your breathing. Find what works for you, and schedule it into your day on a recurring basis.​

2. Find a comfy spot 

Whether you're at home, commuting, or at work, being comfortable while you practice meditation is a must. It's best to find a spot where you can sit or somewhere where you won't be disturbed. If none of these are possible, then you can also go for a walk alone or put on some noise-cancelling headphones.

3. Focus on your breath

• Remember to fill your belly with breath comfortably, without forcing it, and then breathe out, emptying your belly comfortably.
• Breathe in through your nose and out through your mouth.
• Start with gentle and regular breaths. Inhale counting up to 4, pause for a second, and exhale counting down from 4 to 1. If you don't quite reach 4 at first, start with a smaller number and then gradually increase the count.
• Practice this for at least 5 minutes, or for however long you need to feel the calming benefits.

4. Notice if/when your mind wanders

​It's natural for your attention to wander away from focusing on your breath when you are meditating. If you are new to meditation, you may not notice at first and find yourself thinking about your upcoming meeting or what to have for dinner. When you realise that your mind has wandered—whether it's been a few seconds, a minute, or five minutes—simply bring your attention back to your breath.​

5. Gently bring yourself back into reality

When you are ready to end your simple meditation, gently lift your gaze or, if your eyes are closed, open them. Stretch out your arms by lifting them above your head and point your toes to stretch your legs. Take a moment to familiarise yourself with your surroundings and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Notice your breath. Take how you are feeling into the rest of the day. And although this is the end of your meditation, remember to schedule a recurring practice to begin feeling the benefits.​

If you're looking for guided mediations, the apps below are a great place to start as well as being usefull for on the go.

• Headspace: www.headspace.com – Offers guided meditations and mindfulness exercises suitable for all levels.
• Calm: www.calm.com – Provides a wide range of meditation, relaxation, and sleep tools.
• Insight Timer: www.insighttimer.com – A free app with thousands of meditations on various topics from mindfulness

If you are concerned that you are developing a mental health problem you should seek the advice and support of your GP as a matter of priority. If you are in distress and need immediate help and are unable to see a GP, you should visit your local A&E.