How to find the right state to meditate

With more of us than ever before turning to this calming wellbeing practice to cope with lockdown, Kim Jones explains how to find the right type for you

With the country in lockdown for the third time in less than 12 months, it’s no surprise that online meditation courses have increased tenfold. And it’s not just a fad.

There is plenty of research that shows meditating and mindfulness boost wellbeing by aiding sleep, reducing stress, improving focus and helping to manage anxiety and depression.

The pandemic has seen a huge surge in converts turning to this calming practice to help them navigate these turbulent times.

But it’s not just a case of one size fits all, there are lots of different types of meditation out there. Here’s how to work out which one is right for you.

What is meditation?

“Meditation is being aware of your thoughts, emotions and senses in the present moment,” says Marion Williamson, co-author of My Mind Won’t Shut Up! Meditation For People Who Don’t Meditate.

“Gently focus on something – this can be your breathing, sounds, other people or the tingle in your toes.

“These focal points are called anchors. When you notice other thoughts trying to take over, return to your anchor. There’s no such thing as being bad at meditation.

“If you’re following your breath or whatever you’ve chosen as your anchor and coming back to it when you get distracted, you’re meditating.

“Meditation teaches you to be still, to accept what is – and that life is only made up of moments. When you’re not worrying about the past or future you can enjoy being in the present.”

Start by setting aside a few minutes a day to meditate.

Remember, your mental chatter will probably try to take over but, with practice, you’ll reap the benefits of a quieter, calmer mind.

There’s a meditation method to suit everyone, here’s how to decide which one is right for you.

BREATHING MEDITATION

How to do it: Sit and focus on your breathing, feeling the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.

Best for: People who like to keep things simple. “Your breath is always there, so tuning into it can bring you into the present moment easily,” says Marion.

“You don’t need to change your breathing, just keep your focus steady and if you get distracted – and you will all the time – just come back to your breath and start again.”

SOUND MEDITATION

How to do it: Focus on the sounds around you – traffic, birdsong, rainfall or howling wind. Or listen to music, preferably something with a slow beat. Concentrate closely on the many different sounds and how they make you and your body feel.

Best for: Someone who is distracted by thoughts and needs a refreshing break from their inner monologue. “Focusing on sound takes your attention outside yourself and into the present moment,” says Marion.

“Sounds start and stop and you can’t hold on to them, which can remind you that you are not always in control of things and that is OK.”

BODY SCAN MEDITATION

How to do it: Sitting or lying down, notice sensations in your body. Start from your head and work down to your neck, chest, arms, tummy, hips, thighs, legs and feet. How does each body part feel?

Are there aches and pains or tension? Does the body part feel warm, cold, relaxed or comfortable?

How do your clothes feel against your skin?

Don’t try to change any of the physical sensations you notice, just concentrate on noticing them.

Best for: People who live in their head. “If your focus is always what’s going on in your mind, you tend to ignore everything happening below your neck,” says Marion. “This type of meditation takes your attention away from thinking and back into physical experiences. It’s a great way to reconnect with your body.”

WALKING MEDITATION

How to do it: Focus on how your body feels as you walk. Start by concentrating on your feet: how they feel supported in your shoes, what does it feel like to walk on flat, stony or uneven ground?

“Are your feet warm or cold? Are your socks snug? Do your steps feel light or heavy? Move your attention to other parts of your body and how they feel as you walk, too,” says Marion.

Best for: “People who are short on time. “You can do this type of meditation in between doing other things,” she adds. “You can do it anywhere, in the kitchen, up the stairs, outside – it all counts as meditation.”

GRATITUDE MEDITATION

How to do it: Think about what you’re grateful for in your life. From small things, such as the fact that you’ve enjoyed a hot cup of coffee, or bigger things, like being grateful for good health. Think about the people you appreciate in life too.

Best for: People who feel anxious. “It reminds them of the good things in their life that exist already,” says Marion. “It can bring reassurance and give people courage to face whatever is coming their way.

“The mindset of gratitude relaxes our need to control what will happen in the future which makes us kinder and more relaxed.”

GUIDED MEDITATION

How to do it: Meditation apps, such as Calm or Headspace, take you step by step through a meditation technique. Best for: Everyone. “If you’ve tried to meditate alone, you’ll know it’s amazingly easy to get distracted,” says Marion. “A guide will gently remind you to bring your attention back to meditation. Apps usually have a range of options like timers, reminders to meditate and even groups

to join too.”

ON THE LOO!

How to do it: “Go into the bathroom and lock the door,” says Marion. “Sit on the toilet seat and take a few moments to breathe and settle. “Then, bring awareness to what you’re doing, for example, notice the texture and feel of the toilet paper, and listen to the sounds of flushing.

“When washing your hands, notice the bubbles, the temperature of the water and the sound it makes gurgling down the drain. Take your time and enjoy this little moment just for you.” Best for: “People sharing a house or busy parents with children demanding attention all day long,” says Marion.

Your breath is always there, so tuning into it can bring you into the present