The benefits of meditation are better understood as more scientific studies and research show the positive impact it has on our mental health and wellbeing – reducing stress and anxiety, increasing focus, concentration, mental strength and resilience.
When your mind is in overdrive, take time out and use meditation to help you relax, unwind and switch off.
Anyone can meditate. All you need is a few minutes and a quiet space away from distractions. If you’re new to meditation or have never tried it, start with a simple breathing exercise or a guided body scan.
Simple breathing exercise
- Sit quietly on a chair with your back supported or sit cross-legged on the floor.
- Close your eyes and focus on your breath.
- Count your breath as you slowly inhale and exhale through your nose.
- Count to four or six with each in breath and each out breath.
- Repeat for ten cycles of in and out breaths.
If you can, repeat this simple breathing pattern for 5-10 minutes and aim to practise daily.
For a quick fix when you feel particularly stressed or before a stressful event (like public speaking) do three rounds of in and out breaths to relax and calm you.