How to Meditate

Daily meditation is the quickest and easiest way of reducing stress, and boosting your well-being, health, happiness and energy levels according to research. If meditation was available as a pill, it would be hailed as a miracle drug!

  • If you meditate in the morning, it is better to meditate after a shower or bath
  • Find a place for 10 or 20 minutes where you won’t be disturbed. This is your time so enjoy the gift you are giving yourself.
  • You can switch off your phones, and tell others that you don’t want to be interrupted
  • Ideally this would be a quiet place, but don’t worry, you can meditate even if there is background noise. You can even be in a train or car, or commuting, as long as you feel comfortable
  • It would be great to meditate in the same place and time each day as then it becomes a habit, but do what works for you
  • Please don’t listen to the meditations while driving, or operating any kind of machinery
  • You can sit cross-legged on the floor or in a chair, with some back support to keep your back straight. It helps to have a straight spine but if you’re just starting, you might experiment to find what you like.
  • The volume of the meditation can be gentle. Please make sure the voice is not too loud and intrusive
  • Please don’t actively try to visualise or imagine. Simply flow with the instructions effortlessly. We are becoming aware of things, not actively visualising
  • There will be some days when you meditation feels restless and agitated, or sleepy. Whatever happens, you can just accept that that is right for you in the moment.
  • When there are thoughts, allow them to be there. Recognise them as just thoughts – they can’t harm you. You are not your thoughts, the thoughts are in you. You can gently bring your mind back to the meditation without judgement
  • If your mind gets carried away with a train of thought, then if you choose to, you can take a slow deep breath in, and gently and lovingly bring your mind back to your breathing
  • Meditating every day is the best way of training your mind, at the same time don’t worry if you miss days, it’s fine, you can pick up where you left off.
  • Before you start a meditation, you may decide to chant a word 3 times from your particular faith. If you are agnostic or atheist, you can choose any word that helps you just clear the mind, for instance, you may say the word “Peace” three times before you start.
  • Finally please let go of any expectations. Expectations keep us tense and make us think that we aren’t doing it right.

A big thank you to Philip Fraser for providing the music underneath these meditations. They are from the Albums Eternity, Silent Tango, Sunrise and Sunset. To purchase these tracks, please search for Philip Fraser on iTunes or Google Play Store.