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A short guided meditation can be a calm space to rest your attention and care for your wellbeing. Here is why some people meditate and how to get the most out of this practice.

Why meditate for body and mind?

When we feel well, it is easy to take our health for granted. It is often only when we experience pain or discomfort that we notice how smoothly body and mind usually work together. Meditation is a way of gently focusing attention and cultivating kind, positive thoughts. Many people find it helps them feel calmer and more settled, and it may support a general sense of wellbeing. Research into meditation is ongoing, and it is best used as a complement to, not a replacement for, medical care. If you have a health concern, please see your GP and keep them informed.

How to follow this meditation

1. Prepare your device. Download the meditation and switch your phone or tablet to airplane mode so you are not interrupted.
2. Use headphones. Headphones can help you settle into the recording and block out background noise.
3. Create a calm atmosphere. Some people like to use essential oils such as frankincense or patchouli to make the space feel more relaxing. Use them sparingly, and skip them if you are sensitive to scents, pregnant or have asthma.
4. Find a comfortable position. Sit or lie down with your back straight and your body supported.
5. Breathe deeply through your nose. Slow, deep breathing is a simple way many people use to help the body relax.
6. Visualise a flowing waterfall. Imagine fresh water washing over you. In some traditions this image is used to let go of stagnant or heavy energy.
7. Focus on the colour green. In yogic tradition, green is associated with the heart chakra and with renewal. Let the colour fill your awareness.
8. Allow yourself to relax. There is nothing to achieve. Simply rest, breathe and let the meditation guide you.

Making meditation part of your routine

Like any habit, meditation tends to feel easier with regular practice. Choose a quiet time of day, keep your sessions short to begin with and be patient with yourself if your mind wanders. Gently bringing your attention back is part of the practice.