Mindfulness & Meditation practise

 Meditation is often thought of as this ancient, mystical practice reserved for monks, yogis, or people who live in faraway, tranquil places. Ahn ahn... it is not. And I hope to demystify meditation a bit. The truth is, meditation is much more accessible and diverse than many people think. At its core, meditation is a practice where you intentionally direct your focus and attention to a specific point, such as your breath, a mantra, or even movement. It's about training the mind to cultivate awareness, presence, and ultimately, peace. Hence why ''practise'' is commonly used hand in hand with the word ''meditation''. There’s no one-size-fits-all. In fact, there’s a form of meditation for just about everyone, no matter where you are on your spiritual journey. Heck, you don't even need to be spiritual to meditate. 

For those who are more visual or mentally active, guided meditations may be the place to start. The guide typically helps you through a process of visualisation or prompts, allowing your mind to focus without wandering. Then there's mindfulness meditation, one of the most popular in the West today, where you focus on the present moment without judgment. Vipassana meditation, which translates to "insight meditation," goes deeper, helping you increase awareness of the true nature of reality by observing your thoughts and sensations in a non-reactive way. 

But if sitting in silence feels like a challenge, dynamic forms of meditation may be more aligned. Dynamic meditation, involves periods of intense movement, shaking, dancing, and even shouting to release pent-up energy before transitioning into stillness. There is Kundalini meditation, rooted in ancient yogic traditions, uses a mix of chanting, breathwork, and physical postures to awaken the energy at the base of the spine, sending it upward through the chakras. And more... Whatever form you choose, meditation is a tool for self-discovery, emotional healing, and a way to touch the stillness and expansiveness of your own being.

The struggle is real! For some of us, the idea of sitting still with our eyes closed for 20 minutes sounds like torture. You feel like a restless bundle of energy, your mind darts in a million directions, and every fibre and ounce of your being screams to move. But here’s the thing – you don’t have to force yourself into a practice that doesn’t resonate with your natural rhythm. If stillness feels like a challenge, there are plenty of alternative ways to tap into the power of meditation and mindfulness without turning yourself into what can resemble a human statue. 

First, you can consider dynamic meditation practices like walking meditation, which allows you to focus on your steps and breath as you move. It’s a great option if you struggle with sitting in one place. Walking through nature, you can focus on the sensations of your feet hitting the ground, the sounds of birds, or the breeze against your skin. By anchoring your awareness to your movement and surroundings, you enter into a meditative state without needing to sit in lotus position.

Another approach is to engage in mindful activities that incorporate movement, like yoga, tai chi, or qigong. These practices not only keep you moving but also require focus on your breath, body, and energy. Yoga, for example, is often referred to as “meditation in motion” because it emphasises mindful awareness in every pose and breath. For those who can’t sit still, breath-focused movement can create the mental clarity and calm you seek, while still allowing your body to move in ways that feel natural. And if you’re into dance or movement, ecstatic dance or free-form movement meditations can help you release built-up energy before settling into moments of stillness.

We live in a world that moves at lightning speed, where the mind is constantly bombarded with information, deadlines, and endless to-do lists. The modern mind is overstimulated, and the body? Well, it's stressed out. The benefits of meditation go beyond the mind and body. It reaches deep into your emotional and spiritual layers, transforming your entire being.

Physically, regular meditation practice has been shown to lower blood pressure, strengthen the immune system, and even reduce chronic pain. By decreasing cortisol levels (the body’s main stress hormone) meditation helps to reduce stress, and when stress is reduced, the body has a chance to heal and regenerate. That’s why so many people report feeling more energised and less fatigued after incorporating meditation into their routine. Sleep quality also improves, and let’s be honest, who wouldn’t love a deeper, more restful sleep? I certainly notice the difference when I am having quality sleep or otherwise.

Emotionally, meditation helps cultivate a sense of grounding and emotional resilience by creating space between stimulus and response. When you meditate, you learn to observe your thoughts and emotions without immediately reacting to them. Over time, this reduces anxiety, helps manage depression, and enhances your overall emotional well being. The more you meditate, the more you develop a kind of inner calm that becomes harder to shake, even in the face of life’s challenges. Your mind becomes sharper, your heart more open, and life has a type of vibrance that makes experiences more pleasant.

Between work, family, social obligations, and the never-ending notifications on our phones, making dedicated time to sit in silent meditation might seem impossible. But here’s the secret: meditation and mindfulness don’t require hours of stillness or a special corner of your house adorned with incense and candles (though, if you have one, more power to you and it certainly helps). The beauty of mindfulness is that it can be integrated into your daily life. 

Start small and simple. Take baby steps. You don’t need a perfect, quiet environment to begin practicing mindfulness. The next time you sip your morning coffee or tea, make it a ritual. Instead of rushing through it while checking emails or mentally preparing for the day ahead, pause. Feel the warmth of the cup in your hands. Inhale the aroma. Take a slow, mindful sip, and truly savour the experience. When you are eating this can be applied too, chew your food, take in the flavours. Even washing dishes, feel the temperature of the water, the smell of the soap, the squish of the sponge, take your time. That moment of presence? That’s mindfulness.

You can also practice mindfulness during your daily commute. Whether you're driving or taking public transportation, instead of zoning out or getting lost in thought, bring your awareness to your surroundings. Notice the sky, the sounds, the movement of people. Breathe deeply and anchor yourself in the present moment. These mini meditations add up over time, and before you know it, your life is filled with moments of mindfulness – from brushing your teeth to having a shower. Even the act of walking can become a meditation, where each step becomes a conscious practice of being fully present in your body. When you decide to stop compartmentalising mindfulness as something you “have to do,” and start infusing it into everything you already do, it becomes effortless.

 In our journey toward self-improvement, we often focus on where we want to be rather than embracing where we are. I know I personally have experienced such thoughts in the past. This mindset sets us up for frustration and dissatisfaction. One of the core principles of mindfulness and meditation is learning to meet yourself exactly where you are. 

When you sit down to meditate, you may find that some days your mind is like a tranquil lake, or a a place of stillness. Other days, it's more like a stormy sea... maybe some thoughts swirling, emotions bubbling to the surface. And that’s okay. Meditation isn’t about reaching a specific goal or achieving a perfect state of mind. It’s about witnessing what’s happening within you, allowing it to be, and practicing non-attachment. It’s important to remember that every meditation session is valid, whether you experience deep stillness or spend the entire time wrangling with your restless thoughts.

Meeting yourself where you are also means practicing self-compassion. Instead of berating yourself for not being “good” at meditation or mindfulness, approach your practice with kindness and patience. The real transformation happens not when you force yourself into a certain state, but when you learn to sit with whatever arises. Your restlessness, your joy, your sadness – and simply let it be. From this place of acceptance, true growth and healing begin.

 If you’ve ever caught yourself in a spiral of negative self-talk or perfectionism, then you know how exhausting it can be to constantly battle your own inner critic. Mindfulness can help you cultivate a deep sense of self-compassion and love, transforming your relationship with yourself in powerful ways. In fact, mindfulness isn’t just about being present – it’s about being present with love.

One of the most effective ways to start cultivating self-compassion is through loving-kindness meditation, also known as Metta meditation. This practice begins by sending love and kindness to yourself. Picture yourself as you are right now – flaws, insecurities, and all – and silently offer phrases like, “May I be happy. May I be healthy. May I be safe. May I live with ease.” At first, this may feel awkward or even insincere, but over time, these affirmations work their way into your subconscious, helping to shift the way you think about yourself.

Another powerful practice is mindfulness of self-talk. Throughout your day, notice how you speak to yourself. Are you gentle and supportive, or critical and harsh? When mindfulness brings awareness to your inner dialogue, you can begin to consciously choose kindness over criticism. For example, if you make a mistake, instead of berating yourself, take a breath and say, “It’s okay. I’m human. I’m learning.” Treat yourself with the same kindness and patience you would offer to a dear friend. It’s in these small, mindful moments that self-love begins to take root and grow.

Lastly, make space in your mindfulness practice to actively appreciate and celebrate yourself. Whether it's during meditation or simply at the end of your day, take a moment to reflect on the things you’ve done well or the qualities you admire in yourself. It may feel uncomfortable at first, especially if you're not used to offering yourself praise, but this practice is important for cultivating deep, genuine self-compassion. With time, you’ll notice a shift – you’ll start to feel more comfortable in your own skin, more forgiving of your imperfections, and more connected to your own heart.

One of the simplest ways to connect with joy is through a gratitude practice. During meditation, focus on the things in your life that bring you a sense of warmth, comfort, or happiness, no matter how small. It could be the sound of birds in the morning, the taste of your favourite meal, or the smile of a loved one. As you bring these moments to mind, allow yourself to feel the sensations of gratitude in your body. Let them expand in your heart. Gratitude has the remarkable ability to shift your energy and lift your spirits, reminding you that joy isn’t something external – it’s something you cultivate within. I consider gratitude to be medicinal.

Another way to access joy is through movement-based meditation. Joy is an embodied experience, and sometimes sitting still just won’t do! Practices like ecstatic dance, where you move freely and let your body express itself without inhibition, can help you shake off stagnant energy and tap into a state of pure, unfiltered joy. When you move with mindfulness, tuning into the sensations of your body, you allow your inner child – the part of you that knows how to experience joy in the simplest things – to come out and play.

And then there’s laughter meditation, a practice that invites you to literally laugh your way into joy. In a laughter meditation, you begin by forcing a laugh. yes, it might feel silly or awkward at first, but that is temporary, the forced laughter turns into real laughter. As you let yourself laugh freely, you’ll feel tension release from your body, and before you know it, you’re riding the waves of pure, spontaneous joy. These practices remind us that joy isn’t something to chase – it’s something to be.

With mindfulness, we learn to notice our emotions without becoming entangled in them. It’s like standing on the shore, watching the waves roll in. Some are gentle ripples, while others are big and intense. Yet, as long as you stay on the shore, observing rather than being swept into the waves, you stay grounded. Mindfulness shows us that emotions are fleeting – they come, peak, and eventually fade. When we allow them space without pushing them away or holding on too tightly, they naturally pass. This awareness creates emotional flexibility, which is key to building resilience. 

 Meditation, especially practices like mindfulness or Vipassana, helps us learn to handle discomfort, a key skill for emotional resilience. Instead of avoiding or numbing difficult feelings, meditation teaches us to stay present with them, observing without judgment. With time, this strengthens our ability to face emotional challenges while staying calm. It’s like building a muscle – the more we practice, the stronger our resilience grows. 

With practise, it helps us develop strong self-awareness, which is key to emotional intelligence. By paying attention to our inner world, we become more aware of our emotional triggers and patterns, allowing us to respond thoughtfully instead of reacting impulsively. With mindfulness as our foundation, we build the emotional resilience needed to face life’s challenges with calm and confidence. 

We often tie our worth to how much we get done. We pack our schedules, always chasing the next goal, and forget to make room for stillness. But meditation reminds us that it’s in stillness where we truly reconnect with ourselves. It’s not just another item on the to-do list. It's a pause that helps us recharge, find clarity, and live with purpose.

When we don’t create time for meditation, whichever form resonates with us, we risk losing touch with our intuition, bodies, and true desires. Constant busyness leaves us feeling drained and disconnected. Meditation offers a break from the chaos, grounding us in the present and allowing us to reflect.

Making time for meditation is an act of self-care. Whether it’s five minutes or an hour, it clears mental clutter, reduces stress, and helps us connect with our inner wisdom. In this stillness, we find insight, creativity, and peace. By prioritising meditation, we create space not only in our schedules but in our minds and hearts, making it easier to navigate life with grace and flow. It’s a reminder that you are enough, just as you are, and that everything you need can be found in the quiet.