Meditation
Meditation can have many beneficial effects and in particular it can help you stay calm and de-stress if you are anxious or stressed. Here is an example of a simple basic meditation practice:
Basic Meditation Practice
1. Allocate a space of 10-20 minutes one day when you are going to try out meditation. If possible find a quiet place where you will be better able to focus without distractions.
2. Sit or kneel with your back straight and relax your shoulders (if your health or physique prevents you adopting this posture then find an alternative posture that is comfortable for you).
3. Close your eyes.
4. Breathe slowly and seek if possible to breathe from your diaphragm (in which case your stomach will rise and fall as you breathe) rather than your upper chest area - you can place a hand on your stomach if you wish to feel it rise and fall.
5. Count each breath - for your first breath count 1 in your mind as you breathe in, then 1 again in your mind as you breathe out. For your second breath count 2 in your mind as you breathe in and the 2 again in your mind as you breathe out. Continue through to 10 then start again on 1.
6. Continue this for a set period you have decided on - perhaps 10-20 minutes, although it could be 5 minutes if you think that is too much.
7. During the process focus your attention on your counting. It is likely that you will find your mind wandering - if/when that happens just draw it back gently to focus on your counting - try not to criticise yourself if your mind wanders (it is natural), just refocus in a gentle non-judgemental way.
8. At the end of your allotted time period gently finish your meditation, opening your eyes and looking around you to reorientate yourself. If you can, carry any feelings of calm through into your next activity and the rest of the day.