On the cover 10 minutes to calm Meditation made easy

If the very idea of meditating makes you feel tense, then relax. These short, simple exercises will bring calm to your day, says Emma Haak

Does the thought of sitting in silence with nothing but your mind for company make you want to run for the hills? You’re not alone. All too often, meditation conjures up images of a cross-legged yogi sitting for hours on end, surrounded by candles. But when your mind is cluttered – jumping from chores to emails to the latest family drama – that type of meditation can seem impossible. So we asked three meditation experts to create effective routines to change common, troublesome mindsets in just 10 minutes.

‘I’m going through a difficult time.’

TRY: Loving-kindness meditation. Sit quietly, breathe normally, and gather your attention around the repetition of the phrase: ‘May I be happy, may I be peaceful.’ If your attention wanders, gently let those thoughts go, and return to the phrase. After repeating it for yourself, offer it up to all beings everywhere, saying, ‘May all things be happy, may all things be peaceful.’

Sharon Salzberg, meditation expert and author of Real Happiness:

The Power Of Meditation

‘I feel stressed from the moment I wake up in the morning until the second I go to bed at night.’

TRY: Look out of the window, relax your whole body, and let your gaze expand into the spaciousness of the sky. Silently repeat an ‘ahhh’ sound to yourself (it’s the most open sound you can make and it amplifies the feeling of relaxation). Let your attention go, and sit still for a few minutes. If you’re not near a window (or worry people will think you’re daydreaming), rest your attention on a fixed object nearby, such as the edge of your computer screen. This is known as sky-gazing meditation, a traditional Tibetan technique.

Dean Sluyter, natural meditation expert and author of Fear Less

‘Help! My mind is whirling with anxious thoughts and I can’t seem to focus.’

TRY: Sit in a comfortable place, breathe naturally, and settle your attention on your breath. With each inhale and exhale, mentally repeat the words ‘in’ and ‘out’. If your mind wanders, don’t worry. Just let go, without judgment of whatever is taking you away from the breath, and bring your attention back to it.

Sharon Salzberg

‘I’m always on my phone – can you help me unplug?’

TRY: When that impulse to whip out the phone strikes, whether you’re anxious, impatient, or bored, resist. At first, you may worry that you might be missing out on something fun or important. Don’t panic – that wave is supposed to happen. Recognise it and notice how it feels in your stomach and chest. Don’t try to repress it or make it go away, but let it pass through you. You’ll see that there’s something good in its wake: silence. Freedom. Be in that natural silence for a few minutes and see how good it feels. Dean Sluyter

‘I want to connect more with those around me.’

TRY: The ancient Tibetan technique of meditation on the benefactors. Think of someone who has loved or supported you. Close your eyes and visualise that person behind and above you. Imagine them radiating love, and that love is showering down on you as golden light. Allow your body to be bathed in it. Then visualise someone in front of you with whom you want to share the light. Let it pour through you and bathe them. You can visualise one person or many. It fosters a sense of connectedness. Dean Sluyter

‘I have too much on my plate, and I feel totally overwhelmed and anxious.’

TRY: Stand and feel your feet on the ground, the distribution of weight between them, and, with your eyes open, begin walking at a normal pace. Slow down and notice the sensation of your legs moving up and down. Your mind will wander, but that’s okay – when it does, bring it back to those sensations. This will help ground you and make you feel balanced again. Sharon Salzberg