Stress Busters

Is the pandemic starting to get a bit too stressful? Try this simple three minute mindful breathing meditation to maintain a sense of calm through the craziness of Covid-19.

What is mindful meditation?

Mindfulness is all about being present in the moment, aware of how your mind and body feel, and acknowledging your thoughts without judgment. Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.

Why is it useful?

With a meditation practice you have the chance to rewire your brain towards more positive thoughts and experiences long-term. This makes way for a better mood and, let’s face it, everyone prefers a good mood.

Top 10 Benefits of Meditation:

Reduced Stress.

Emotional Balance.

Increased Focus.

Reduced Pain.

Reduced Anxiety. Increased Creativity. Reduced Depression. Increased Memory.

How to practise mindful meditation

Step 1 – Find 3 minutes of spare time, a silent space and a comfortable seat. Place your open palms gently on your knees.

Step 2 – Bring your attention to the feeling of your body on your seat. Feel the weight on your chair or cushion. Make sure your back is straight and you are comfortable.

Step 3 – Breathe deeply. Relax your shoulders, then your stomach muscles, then the muscles in your face, your hands and your legs. Let go of all the tightness in your body.

Step 4 – Bring your attention back to your breath. Notice what it feels like as it goes in through your nose, into your lungs, and back out through your nose. Notice your stomach and chest rise and fall as you inhale and exhale. Allow your breathing to be natural and relaxed. Focus on the sensations you feel. Does your breath feel cold as you breathe in? Or warm as you breathe out?

Step 5 – When your mind wonders, notice what is going on in your head, accept it, and bring your focus back to your breath. Allow thoughts to come and go in the background.

Step 6 – When your three minutes is up, take the biggest breath you have taken all day, feeling the air fill your lungs, and smile.

All is well.