Meditation is a practice that profoundly impacts the brain and nervous system.
Regular meditation enhances the brain’s ability to reorganise and form new neural connections.
It calms the mind and body by activating the parasympathetic nervous system, promoting relaxation and recovery.
Functional MRI scans show that meditation increases activity in the prefrontal cortex, associated with emotional regulation and focus, and reduces activity in the amygdala, which governs stress and fear.
Over time, this rewiring helps improve stress management, emotional stability, and cognitive flexibility. Here are some easy meditation practices you can try:
1. Walking Meditation
A mindful movement practice that combines walking with focused awareness. It helps integrate mindfulness into daily activities.
- How to Practice:
- Find a quiet, level path.
- Walk slowly, focusing on the sensation of your feet touching the ground.
- Synchronise your breath with each step.
2. Breathing Meditation
A simple practice focused on mindful awareness of the breath, calming the mind and body.
- How to Practice:
- Sit comfortably with your spine straight.
- Close your eyes and breathe naturally.
- Focus on the rise and fall of your breath, counting if needed.
3. Chromotherapy Meditation
Uses colours to influence mood and energy levels during meditation.
- How to Practice:
- Choose a colour that resonates with your intention (e.g., blue for calm).
- Sit in a softly lit room or visualise the colour in your mind.
- Imagine being surrounded by or breathing in that colour.
4. Reiki Meditation
Combines energy healing and mindfulness to restore balance and harmony.
- How to Practice:
- Sit or lie down comfortably.
- Place your hands lightly over your body in Reiki positions (or imagine energy flow).
- Focus on sensations of warmth and energy movement.
5. Guided Visualisation
Focuses on visualising peaceful scenes or achieving goals to cultivate clarity and calm.
- How to Practice:
- Sit comfortably and close your eyes.
- Listen to a guided meditation track or imagine a serene setting.
- Engage your senses to deepen the experience.
6. Sound Meditation
Involves listening to calming sounds, such as singing bowls or binaural beats, to relax the mind.
- How to Practice:
- Find a quiet space and sit comfortably.
- Play soothing sounds or chants.
- Focus on the vibrations and let your mind relax.
7. Body Scan Meditation
Helps cultivate awareness of physical sensations to release tension.
- How to Practice:
- Lie down or sit comfortably.
- Slowly direct your attention to each part of your body, starting from your feet.
- Notice and release any tension.
8. Hypnosis Meditation
Perfect to listen to overnight. Can aid in falling asleep.
These meditative practices can easily fit into your daily routine, helping reduce stress, enhance focus, and promote emotional balance.