Meditation requires NO equipment and can be practised for however long you desire…meditation can be done anywhere, at any time by anyone!..and it will improve your overall wellbeing BIG TIME.
People choose to meditate for a variety of reasons, such as, to feel less stressed, to wind down after a day of work or to be more focused.
Preparation Before the Practice
I know I said meditation requires 0 equipment and whilst that is true, there are a few things you may like to do beforehand to get yourself in the mood for meditation. This may include taking a warm shower or bath, drinking a herbal tea or applying a moisturiser. I highly recommend Sleepy moisturiser from Lush..it smells like calming lavender and i guarantee it will send you into meditation mode.
Meditation has no dress code however, you will want to be comfortable.. so if you are wearing something restricting such as a tie or belt you may want to loosen it before you start.
1. Guided Meditation
Guided meditations are read by another party and require you to listen to their suggestions and act accordingly. Guided meditations can range from short too long. If you are only just beginning meditation or find it difficult to concentrate for long periods of time I would recommend a short guided meditation.
Headspace app have FREE guided meditations.
2. Mindful Breathing
Mindful Breathing is a great way to start your meditation journey.
Mindful Breathing is simply focusing on the rhythm of your breath.
Counting Your Breath.
Inhale 1, exhale 2, inhale 3, exhale 4 and so on.
Inhale for 4, hold at the top for 4, exhale for 4, hold at the bottom for 4. Repeat.
3. Body Scan
A body scan allows you to connect with yourself and tune into how your body is feeling. The scan can easily be performed when you first wake up or when you are about to fall asleep OR whenever you want.
Start from your head, notice any sensation in this area. Slowly work your way down to the tips of your toes. Taking notice of every part of your body in-between. Spend any where between 20 seconds to a minute focusing on each particular part of your body.
If you find your mind wandering, simply notice it and then redirect your thoughts to the next area of your body.
Start with this 3 minute body scan by Headspace.
Things to Remember
- There is no ‘right’ way to meditate.
- Meditation can be done at any time by anyone.
- Start with small meditation sessions.