Meditation - the simple way to create a moment for you

A 3 minute read

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Pension Geeks

Published on

11 August 2021

Meditation – the simple way to create a moment for you

Right now, we are somewhere new. The impact of the Coronavirus has been felt across every aspect of our lives, and the effects of the pandemic will continue to have an influence on our lives for some time to come.

We have all had to quickly embrace, new ways of working, managing our home life and coping with the separation from those we care for, and love. It’s been a roller coaster to say the least. And, as Coronavirus measures start to ease in the UK, there’s never been a better time to embrace the benefits of meditation.

For many of us the idea of looking forward and planning the future might feel uncomfortable and create feelings of uncertainty or anxiety; therefore, it is more important than ever that we start to connect with the now and understand how we can better manage these feelings during this unprecedented time. Meditation is a simple and effective way to do just that.

Who can meditate?

Meditation has been used for hundreds of years, and not just by monks. Many leading CEOs and industry leaders use meditation to reduce stress, improve sleep and create balance in their lives.

It’s available to everyone from every walk of life and can help people who are super busy as well as people who take life at a slower pace.

It is instantly accessible, and the benefits can be enjoyed from your first session. So, how do you start benefiting from meditation in your day-to-day life?

Our step-by-step meditation guide

When you find a technique that works for you try to practise it at the same time every day in a quiet, comfortable place, with little to no distractions – so, ideally no devices in reach (but even muting these is fine).

  1. Getting comfortable.
    Find a seat where you can sit with a straight back, comfortably – it could be a chair, or the edge of your bed. Your back doesn’t have to be poker straight just ensure you’re sitting upright and try and relax your shoulders down away from your ears. Rolling them gently backwards can help ease you into this position. If you prefer you can lie down however, ensure you don’t become sleepy, you should remain aware, so preferably not a bed but use pillows to support your knees, back or neck as required.
  2. Set your timer.
    Chose how long you wish to meditate for and set a timer, even just 2 minutes to start with will help to build meditation into your routine.
  3. Close your eyes and breathe.
    Take a few moments to detach yourself and your thoughts from work, home, pets, family, and anything else on your mind. You can do this by closing your eyes and focusing on your breath. Take 4 to 5 deep breaths in through the nose, hold it for a second and breathe out through the mouth. This will help you relax into your practise and can help to trigger a relaxation response.
  4. Begin to breathe.
    Once you’re ready, return your breathing to its natural rate but focus on the flow of it. Observe it flowing in and out. In and out. Gently entering the body and leaving. If just focusing on the breath isn’t working, it can help to focus on the temperature of the air, the cool air entering your body and the warm air leaving. For others, it can help to focus on the movement of the body – feeling your chest or stomach rising and falling as you breathe.
  5. Coping with distractions and a wandering mind.
    It’s very common to feel fidgety or distracted once you’ve started your meditation. If you start to get distracted by thoughts – perhaps you’re worried about a big meeting you have at work - try to gently bring your awareness back to your breath. If you feel a physical distraction, such as if you feel itchy or fidgety, try to only observe the feeling your experiencing without acting on it.
  6. Acknowledge your feelings.
    During your practise it can help to take a moment to check in with how you’re feeling during that moment as it can help you to become better connected with your deeper self.
  7. When practise comes to an end.
    When your practise is coming to an end gently introduce little movements such as wiggling your fingers or toes to reinvigorate the body. Then, when you’re ready, you can start stretching your arms and/or your legs. Before you jump into any activities just take a moment here, at the end of your practise to thank yourself for taking the time to focus on your wellbeing.
  8. Do it all again.
    Meditation will not always come naturally, like exercise some days will be harder than others. Make a habit of meditating by doing it at the same time every day. Once it’s part of your routine and you’re familiar with it you can start to explore different types of meditation including mindful walking and even yoga.

Finding the time in your day to mediate can often be the key challenge for many. But, as the Coronavirus has slowed everything down and changed our lives, it’s worth trying to use that space to try and create some time for you.

Remember, meditation is self-care, and just a few minutes a day can help you to reduce stress and anxiety, reduce blood pressure and can even help to increase your attention span as well improve your quality of sleep. So, why not start today, create that time for you and enjoy that moment – after all, it’s your moment.