Meditation

Escape the pressure of everyday life by stopping what you’re doing and following these simple steps for instant calm

‘Traditionally, meditation helped people discover their inner self, by stilling the mind,’ says Jaish Lamb, chairman of the British Meditation Society. ‘But it’s popular in Western culture for reducing stress by calming your mind and body.’
Research has found it also boosts self-awareness, focus and concentration while lowering blood pressure.
But you don’t need to spend an hour meditating in a serene and beautiful retreat, says Martin Boroson, author of The One Moment Master (Rider, £6.99). You can train yourself to meditate in a minute, anywhere.
It’s not how long you do it, but how short you do it. A quiet place is ideal, but you can meditate while waiting for a train, standing in a queue or making a cup of tea.
‘With moments of meditation, you can experience deep stillness in the midst of activity,’ says Boroson. Here’s how:

1. Shut down phones or email. Stand or sit up straight on a chair or firm cushion, but don’t lean or slump.
2. Set an alarm for exactly a minute.
3. Place your hands in a relaxed but fixed position and close your eyes.
4. Immerse yourself in your breathing as air goes in through your nose and out through your mouth.
5. When the alarm sounds, stop… and enjoy the feeling of calm.

Words: Hannah Fox