Meditation - anyone can do it (even if you're in the office)

Over the years in my practice as therapist I have noticed the profound benefit clients have achieved when they have incorporated meditation into their daily lives

What is Meditation?

Just the mere word can conjure up images of crossed-legged holy men sitting on top of mountain or in a cave. But meditation is not just the preserve of the religious, it's a technique that can change your life.

Simply put, meditation is just sitting and relaxing!

Most of us have such busy lives as we 'do' life that we never take the time to calm the chatter in the mind, get off the conveyer belt and recharge the batteries.

Walking meditations

These are so simple. Most of us walk at some point so when you do, rather than just hurrying to the next task in your day, take your awareness to how your feet feel against the ground, the feel of the air on your face, the colour of the trees.

This is often referred to as being in the now, the present, or being in your body.

As you take you attention away from the random chatter in your mind and consciously focus it on one thing you are calming your thoughts, relaxing the nervous system and rebooting mind and body.

Sitting meditations

You don't need hours - just 10 to 20 minutes a day will create dramatic changes.

You can make a special space at home where you can go and relax every day. It's fine to sit on a chair, feet flat on the floor and arms and hands resting by your side, or you can sit on a cushion on the floor.

At work you may be able to go into a private space in your break or just push yourself away from your desk and close your eyes - even a few moments of abdominal deep breaths will help.

Benefits of Meditation

Alpha waves achieved during meditation release mood-enhancing endorphins and create wellbeing, boosting the immune system. There is an alert calmness, improved mental composure, greater sense of inner control, harmony and equilibrium.

Breathing becomes slower. There is mental, emotional and physical relaxation. It enables the body to regenerate - so much so that people who meditate regularly look and feel younger, and full of vitality

Using Sound

A sound or word repeated to the rhythm of your heartbeat can be very effective. Use 'calm' or 'relax' over and over again, either out loud or silently in your mind.

You will be distracted because that is the nature of the mind, but simply bring your awareness back to the word and carry on until you get distracted again. Focus back on the word. Meditation is the ability to bring your mind back to one focus once it has wandered off.

Focus on something

You can hold a flower and be lost in the colour, the texture, the feel. You can sit and observe the sky, the clouds, their movement, their colour.

Touch

Our hands and fingers have many reflex points and nerve endings. Try stroking a pebble or running prayer beads through your fingers. As you do this you can repat the word 'calm' or other personal mantra or prayer

Breath

The breath is always there. Closing your eyes and just observing, in your mind's eye, the breath going in and out of your nostrils is effective. When your mind wanders off, bring it back to the breath.

You have amazing mind and body potential and you can access this through meditation, bringing you awareness into the now, the present.

If you really get into it, join a local meditation class or buy a book.