Meditation is one of the best ways to calm the mind – and the good news is that anyone can do it.
‘But at a very basic level, it’s about simply stopping your daily life, sitting down and just being with yourself.’
And if you think you’re too easily distracted to meditate, think again.
Scan your body
- Sit or lie down in a comfortable position with your back straight.
- Close your eyes and focus on your breathing.
- Gradually bring your awareness to each part of the body in turn.
- Work through the whole body, part by part.
‘With depression, there can be a tendency for people to ruminate on negative thoughts, going over and over them in the mind. ‘A scan like this can be a great way to get out of your head and back in touch with your body.’
Centre your breathing
- Sit in a relaxed position.
- Breathe deeply and slowly into your abdomen for two or three minutes.
- Do this exercise several times a day.
‘If your mind wanders, just gently bring it back to your breathing. ‘There is a natural phase of relaxation that takes place every time you exhale. ‘By paying attention to this phase of relaxation you encourage your body to relax more deeply, and this in turn has a calming effect on your mind.’
Meditate while you walk
Go for a mindful walk in your lunch hour.
- Pay attention to each part of your body, from the wind on your face and hair to how your arms and shoulders are moving.
- Work down to the feet and feel each footfall.
- Each time your mind wanders off to what needs doing next, bring it back to the present and where you are now.
‘The aim is to pay attention to the changing sensations in the body. ‘When we put our attention more into the body, the mind tends to become naturally quieter.’
