How to Meditate

If you think meditation is synonymous with whale music and chanting, think again. Recent studies claim that meditating for just a short amount of time every day is a powerful aid to dealing with the side-effects of modern living, such as a lack of concentration, insomnia and stress.

A study by Harvard Medical School shows that meditation can lower heart rate and blood pressure and that 75% of insomniacs can fall asleep within 20 minutes of going to bed if they have been trained in meditation. (For more information and research source, see Headspace's Clinical Research page.)

So, whether you are after a better night's sleep, want to increase your brain power or improve your health, meditation could be worth a shot. And you don't need to be able to do the Lotus position to reap the benefits.

To help us get to grips with the basics, modern-day meditation experts Headspace have shared their tips with 4Beauty.

Try and meditate for the same amount of time, at the same time of day, for 10 days. Start with 10 minutes and build up if you feel comfortable. Use a timer or a gentle alarm so you know when to finish but don't have to clock-watch.

1. Get Settled

Find a quiet space where you can relax.
Sit comfortably in a chair with your hands resting on your lap or knees.
Keep your back straight - sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in.

2. Breathe Deeply

Defocus your eyes, gazing softly into the middle distance.
Take five deep, audible breaths, breathing in through the nose and out through the mouth.
On the last exhalation, allow your eyes to close.

3. Check In

Take a few moments to settle into your body.
Observe your posture and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs.
Acknowledge your senses: notice anything you can smell, hear or taste, or sensations of heat, cold or wind.

4. Scan Your Body

Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomfort. Don't try to change what you find, simply take note of it.
Scan again, although this time notice which parts of the body feel relaxed. Take 20 seconds for each scan.
Take notice of the thoughts that arise and don't attempt to alter them. Note your underlying mood, and become aware of what's there without judgment.

5. Observe Your Breath

Bring your attention to your breathing and observe the rising and falling sensation of your breaths. Focus on the quality of each breath, noting whether it's deep or shallow, long or short, fast or slow.
Count your breaths: one as you inhale, two as you exhale, three on the next inhalation, and so on, up to 10. Start again at one.
It's completely normal for thoughts to bubble up; don't 'do' anything, just guide your attention back your breathing.
Start again from one and continue until your timer sounds.

6. Allow Your Mind to Be Free

Spend 20-30 seconds just sitting.
You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.

7. Prepare to Finish

Become aware again of the physical feelings: the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap.
Notice anything you can hear, smell, taste or feel.
When you're ready, slowly open your eyes.

More Information
> World Mental Health Organisation

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