Meditation can sound intimidating (and perhaps even a little boring) but when done correctly, it’s the best way to fully feel at ease and connected to yourself. The best part? It doesn’t require more than 10 minutes of your time.
For all you beginners, we recommend guided meditation to start with. This simple exercise, when performed each day, has been proven to reduce stress and lower levels of depression and fatigue.
First, it’s important to set the scene. Choose a quiet spot where it’s comfortable to sit – this could be in a chair, on a sofa, or even on the floor. Although we recommend meditating in the privacy of your home, you can do this anywhere. All you need is a space where you won’t be unnecessarily disturbed or distracted.
1. Start by sitting upright, comfortably so.
2. Place your hands in your lap or let them rest on your knees.
3. Start by closing your eyes and focusing on your breathing. Allow external thoughts to disappear. If you feel like random thoughts are bombarding your brain, this is normal. Just acknowledge it and then move your focus back to your breathing.
4. Inhaling and exhaling though your nose, allow 4-5 slow, full breaths to pass. (Notice how you feel when your lungs begin to fill with air.)
5. On your next breath, inhale and begin to tighten and tense all the muscles in your feet and as you exhale.
7. Release all the muscles in your feet. (Repeat this step for a second inhale and exhale.)
8. Take your next breath and start to squeeze the muscles of your lower legs and calves.
9. As you exhale, release all these muscles in your lower legs and calves. (Repeat for a second breath.)
10. On your next breath, inhale and tighten your thigh muscles.
11. As you exhale, release all these muscles in your thighs. (Repeat this step.)
12. Slowly open your eyes and say hello to a relaxed mind and an open heart.