Simple Meditation

Meditation is often seen as a complicated practice requiring years of training, but in reality, it can be remarkably simple. A basic meditation practice can take as little as five minutes and still bring noticeable benefits, such as reduced stress, increased focus, and improved emotional well-being. Regardless of experience, anyone can try this practice.

To begin, choose a quiet space where you won’t be disturbed. It could be a corner of your room, a park bench, or even your car during a lunch break. Wear comfortable clothing and sit in a position that feels natural to you. You can sit on a chair with your feet flat on the ground or cross-legged on a cushion. The key is to maintain a posture that feels stable and relaxed.

Close your eyes or keep them softly focused on a point in front of you. Begin by taking a deep breath in through your nose, holding it for a second, and exhaling slowly through your mouth. After a few breaths, allow your breathing to settle into its natural rhythm. Pay attention to the sensation of the air entering and leaving your body. Notice how your chest rises and falls or how the air feels cooler when you inhale and warmer when you exhale.

The breath acts as an anchor to keep your mind grounded in the present. Inevitably, thoughts will arise—what’s for dinner, tasks you forgot, or random memories. This is entirely normal and expected. Instead of getting frustrated, gently guide your focus back to your breath whenever your mind wanders, be patient, each time you recognise your mind has wandered, and you bring it back into focus, you are making progress.

If staying focused feels challenging, try counting your breaths. Inhale and mentally count "one," then exhale and count "two." Continue up to ten, then start over. This simple technique helps reinforce concentration and gives your mind a structured task. You might want to visualise the numbers in your mind, play around with their shape, colour perhaps the numbers get more pronounced as the breath rises and fades as the breath releases..

Set a timer if you’d like, maybe 2 to 5 minutes to start with—bring your session to a close. Take one or two deep breaths, open your eyes if they were closed, and take a moment to observe how you feel. You might notice a sense of calm, clarity, or simply the satisfaction of having carved out a moment for yourself.

Every day our minds are bombarded with tens of thousands of thoughts, and most repeat, the next day. Some thoughts are pleasant, some are not so but these stimuli set up a chain of neurological conditions which can stay with you. We cannot stop these thoughts, but we can change the way we respond to them.

This practice helps calm the mind by focusing on the present moment. It reduces stress by interrupting the cycle of overthinking and helps you develop awareness of your thoughts and emotions.

With regular practice, even this simple technique can lead to profound improvements in mental and emotional health.