How to use meditation to calm your mind

In our fast-paced and often chaotic world, finding a moment of peace and tranquillity has become really important for maintaining our overall health and wellbeing.

Meditation – a practice that involves focusing or clearing your mind using a combination of mental and physical techniques – is a powerful tool which offers a vast range of benefits for both mind and body.

To mark World Meditation Day on May 21st, our mental health experts have delved into the wonders of meditation. They’ve explored the positive impact it can have on us as individuals, and have shared five simple practices you can incorporate into your everyday life.

7 wonderful benefits of mediation

Stress reduction
One of the most celebrated benefits of meditation is its ability to reduce stress levels.  By encouraging relaxation and fostering a sense of calmness, meditation can help to alleviate the pressures of daily life and allow us to navigate challenges with clarity and composure.

Enhanced emotional wellbeing

Regular meditation practice has been linked to improved emotional regulation and resilience. It provides a safe space for us to acknowledge and process our feelings, and foster a deeper understanding of ourselves and our emotions.

Improved concentration and focus

In a world filled with distractions, meditation serves as a powerful tool to enhance concentration and focus. By training the mind to maintain attention to the present moment, we can cultivate sharper cognitive abilities and enhance productivity in various aspects of life.

Promotion of mindfulness

Mindfulness – a key component of meditation – involves being fully present and engaged in the current moment. Mindfulness practices can help us to develop a heightened awareness of our surroundings, thoughts and sensations, often leading to a greater appreciation of life’s simple joys.

Better sleep quality

Many of us struggle with insomnia and disrupted sleep patterns, often stemming from racing thoughts and stress.  Meditation offers a natural remedy for sleep disturbances by promoting relaxation and soothing the mind, paving the way for restful and rejuvenating sleep.

Physical health

Beyond its mental and emotional advantages, meditation has also been associated with numerous physical health benefits. From lowering blood pressure and reducing inflammation, to strengthening the immune system – the practice of meditation contributes to overall wellbeing and longevity.

Enhanced self-awareness

Through introspection and self-reflection, meditation allows us to develop a deeper understanding of ourselves and our inner workings. By turning into our thoughts, beliefs and behaviours, meditation enables us to embark on a journey of self-discovery and personal growth.

5 simple meditations to try at home

Breath awareness meditation

1. Find a comfortable seated position and close your eyes gently.
2. Focus your attention on the natural rhythm of your breath as it enters and exits your body.
3. Notice the sensations of each inhale and exhale, allowing your breath to anchor you to the present moment.
4. Whenever your mind wanders, gently guide your focus back to the sensation of breathing.

Body scan meditation

1. Lie down in a comfortable position, close your eyes, and bring your awareness to different parts of your body, starting from your toes and gradually moving upward to the crown of your head.
2. Notice any sensations or tensions present in each area, and with each exhale, release any tension you may be holding onto.
3. Allow yourself to sink deeper into relaxation with each breath.

Loving-kindness meditation

1. Sit comfortably and bring to mind someone you care about deeply, whether it’s a friend, family member or even yourself.
2. Silently repeat phrases of loving-kindness such as “May you be happy, may you be healthy, may you be safe, may you be at peace”.
3. Extend the wishes to yourself and others, cultivating feelings of compassion and goodwill.

Walking meditation

1. Take a leisurely stroll in a peaceful environment – you might choose a park, garden, or a quiet neighbourhood street.

2. Pay attention to each step you take, feeling the connection between your feet and the ground beneath you.
3. Notice the sights, sounds and sensations around you, allowing yourself to be fully present in the experience of walking.

Guided meditation

Utilise guided meditation recordings or apps that offer structured sessions led by experienced instructors. These guided meditations often provide gentle prompts and visualisations to help you relax and deepen your practice, making meditation more accessible and enjoyable for beginners.