World Meditation Day - A Meditation Guide

21st May is World Meditation Day, a day where people around the world will gather together to sit in group meditations. Whether you are a beginner or a regular, meditation can be a great benefit to your usual wellness regimen.

Meditation is a long-standing practice, originating in India around 5000 years ago and continuing as a primarily Taoist china and Buddhist practice. Over the years, meditation has made its way into our regular exercise and wellness regimes and more recently into the workplace as a way to de-stress.

There are many different styles and methods of meditating and they can be adapted to suit your daily routine. All you need is around 5-15 minutes of meditation, 3 times a week to see results. 

The most important part of meditation is to never give up and remember that with any practice, the experience will be different for each individual person and no one can master it in their first few attempts.

Choose from our list of meditation styles below:

 
  • Traditional: Legs crossed, palms open to receive positive energy, with the thumb and forefinger touching to create a circle. Once seated in a calm and comfortable position, on the floor on a mat, towel or cushion, maintain a good upright posture with a slightly tucked chin. Breathe deeply as you begin to clear the mind and focus on the rise and fall of the breath, in through the nose and out through the mouth. As the body begins to soften and tension is released you will feel not only the breath and heart rate slowing but thoughts, feelings and ideas slowing too.

  • The 10 deep breaths: This one is great for a quick calming fix. If you are feeling overwhelmed or in a stressful situation and want to remain calm and collected, try taking 10 deep breaths. Make an emphasis on the exhale for 5 counts and emphasise the inhale for 4 counts. You will feel better in no time!

  • Yoga Nidra: For those who have more time “Yoga Nidra” is a great way to come to a full body meditative state, and decrease stress and anxiety. It focuses on both the mind and body forming as one, relaxing and releasing as one. It can take anywhere from 20-60 minutes depending on your choice of exercise. Some forms focus on sound, colour and breathing so try a few for a different experience.

  • Visualisation: In this meditation a scene will be described to you by the guide or teacher, they will take you through the scene asking you to picture certain elements and enter your own place of peace, serenity and bliss. This escape from reality can be nice in times when we may feel our real world is out of control. Pick a meditation that takes you to your happy place and breathe in the sights and sounds.

  • Writing for meditation: If clearing your thoughts in a seated and still position is just unrealistic for you, put your mind to work and clear the thoughts on a piece of paper (or book). Set a time of 10 minutes and what ever thoughts, feelings, ideas, concerns etc. come up, let them be free onto the paper before you. Not only will you feel lighter from releasing the thoughts, but your mind will have some time to take in what you are feeling and you can develop a better relationship with what you are thinking and why.

Choose one or try them all and see what works for you.