Eight tips on how to meditate

 Meditation is no instant quick-fix to solving all of life's problems, but it can help you become more peaceful, more focused, less worried and more appreciative and attentive to everything in life.

Meditation is a simple mental exercise in controlling and regulating your attention (in a specific way), to achieve peace of mind.

And as with any other form of exercise, meditation takes effort, and it takes time to reap the benefits. 

1/ Start with just two minutes a day for a week. If that goes well, increase to five minutes and do that for a week. You can then work up to 15 or 20 minutes a day – longer if you want. Go at your own pace and take as long as you need.

2/ Try to mediate at the same time every day so that you establish it as a habit. Some people choose to meditate every morning as it can help improve focus and clarity for the day ahead. If you miss a day, don’t worry or chastise yourself — just try to get back to your routine the next day. 

3/ Find a quiet space away from others. Dedicating a room or a space to meditation can help train the body and mind to feel more comfortable, and allow you to more easily transition into meditation. Creating a dedicated space and keeping it clean and uncluttered can help make meditation feel special and important. However, you can practise meditation anywhere.

4/ Make sure there is nothing to disturb you before you start. Switch off your phone, take a few minutes to relax and take a few deep breaths before you begin –this can help keep the mind from wandering.

5/ Sit in an upright and relaxed position. You can sit on a chair, or cross-legged on the floor on a cushion or blanket – wherever is comfortable.

6/ Breathe gently. Make no effort to control your breath, simply breathe naturally. Focus your attention on your breath and on how your body moves with each inhalation and exhalation. Don’t try and force your mind to be calm. Instead appreciate the sensation of your breathing.

7/ Let distractions come and go. If your mind wanders, acknowledge the thought that has distracted you, but don’t dwell on it. Then, gently bring your attention back to your breathing. Getting distracted when meditating is inevitable and it’s one of the biggest worries for beginners — but learning how to manage distraction is a vital part of the process.  Meditation is simply about bringing your awareness back to your breath, over and over again until, through practice you no longer succumb to distractions. 

8/ Once you're getting to the end of your meditation, gently begin to move your fingers and your toes, then your hands and feet, and finally stretch your arms and legs. Try to give yourself a few minutes to chill before returning to the hustle and bustle of everyday life.