Meditation is a great way to relax your mind and body, let go of any worries and get you ready for the day ahead or help you to get a good night’s sleep.
Follow these steps for a quick meditation, perfect for those on the go. However, you can meditate for as long as you want.
You may want to remember these steps if you do not want to disrupt your meditation or if you have someone who can guide your meditation. However, do not worry if neither of these are possible. Alternatively, you can search for meditation youtube videos to listen to. Goodful is a great channel with lots of different meditation videos!
Firstly, find some quiet but relaxing music if you can. Something you know will calm you. Then you must find a comfortable position where you can fully relax and there is no need for tension in your muscles (e.g. do not hold yourself up in any position).
Now you can close your eyes. Start controlling your breathing, breathing in deeply for 4 counts, holding for 4 counts and breathing out for 4. Remember to always do what feels comfortable, so adjust the timing to suit you.
Listen to the music as you exhale, allowing it to ground you and focus your mind. Give yourself permission to put yourself first in this moment and keep focusing on your breathing.
Continue to control your breathing and do what feels comfortable. As you breathe, you will find your mind is full of thoughts. You do not want to dwell on these but you must not ignore them. Instead, you are going to touch them briefly and then come back to breathing. If you do this repeatedly, you can start to notice these thoughts without letting them consume you and that is a powerful thing. You are powerful and in control of yourself and your mind.
When you feel you have come to the end of your meditation, slowly come out of your meditative state and let go of whatever emerged during your session, ready to embrace what comes next.