10 Meditation techniques

So you’re stressed, over-worked and pulling your hair out…meditation could be your perfect fix. Calm your mind and find your inner Zen with these meditation techniques that will help you learn how to meditate and relax…

1. Be comfortable

The best way to relax your mind is to start by relaxing your body, so find a space that is extremely comfortable.

2. Lighting

Soft light has been shown to have a calming effect on the mind so get started by lighting some candles and turning off the lights.

3. Focus

It’s impossible to meditate without a focussed mind so take the time to concentrate and clear your mind before you begin.

4. Visualisation

If you have difficulty clearing your mind, try using visualisation techniques – imagine writing all your worries onto a piece of paper then visualise yourself scrunching up the page and throwing it into a black void.

5. Scenarios

Some people find that imagining a calm and pleasant scenario helps them to unwind so try picturing a warm beach setting or a cool calm ocean, really taking the time to notice the sights, sounds and textures in your scenario.

6. Breathe deeply

Controlled breathing is important in meditation so take the time to focus on the way your lungs are filling up with air then emptying again and take long, slow breaths in through your nose and out through your mouth.

7. Eliminate distractions

Meditation is impossible if you’re in an environment with lots going on, so lock yourself away in a quiet room and ensure you’ve turned off the washing machine and the TV.

8. Meditation music

While a lot of people who meditate advocate silence, others find that calming music can be just as effective so try putting on a relaxing CD before you start.

9. Enjoyment

This sounds obvious but if you don’t allow yourself to be open to enjoying the experience, you won’t reap the benefits, so don’t go into it with a closed, sceptical mind.

10. Posture

Concentrate on your posture – if you are sitting, really focus on lengthening your spine upward, if you are lying, focus on flattening the arch in your back and loosening your legs.