Why is it important to live in the here and now? Today it is more the rule than the exception that we are with our head in the past or the future. We are constantly thinking about what has happened or worrying about what is to come. We often forget to enjoy the moment, which is now happening. And the succession of these now-moments creates a life that we could have got much more out of if we had actually been there at that moment 

Tip #1

Start Small

Just five minutes a day is enough for most people when they start out!

Tip #2

Set a Timer

Don’t spend the time worrying about running over, or keep checking the clock. Set a gentle timer.

Tip #3

Find Somewhere Quiet

Wherever you meditate, you will need to find somewhere where you won’t be disturbed. Loud noises make it harder to focus and can spike adrenaline.

Tip #4

You Can Combine Types of Meditation

There are many different types of meditation – from kundalini to mindfulness. That isn’t to say though, that you can’t try lots of different forms of meditation in order to get even greater potential benefits.

Tip #5

Try a Few

Even if you only settle on one form of meditation, you should at least try a few different ones. And certainly don’t give up after just one!

Tip #6

Nada Meditation is a Good One for Beginners

One that people often don’t hear about, but that works well for beginners, is Nada. This ‘sound meditation’ allows you to try just focussing intently on music – something many of us feel comfortable doing.

Tip #7

As is Body Scan

A body scan meditation is a meditation that involves focusing on each part of the body and releasing any slight stored tension. This can help you to feel calm and relaxed and is perfect for dispelling anxiety and getting ready for bed.

Tip #8

Try Guided Meditations

Guided meditations are scripts that talk you through the process. They’re great for beginners starting out.

Tip #9

Consider a Retreat

Another option for guidance is to visit a meditation retreat. You’ll stay somewhere scenic for a few days and be introduced to the world of meditation.

Tip #10

Don’t Lie Down!

Lying down is an invitation to fall asleep!

Tip #11

It’s Okay to Itch

Don’t beat yourself up if you need to move your hand to itch, or even adjust your position. Anything is fine.

Tip #12

Don’t Punish Yourself for Letting Your Mind Wander

Likewise, if your mind wanders and you find yourself struggling, you don’t need to stress – just gently pull your focus back.

Tip #13

Try Mindful Washing Up

As you get better at meditation, you can start to introduce it to other areas of your life. Concentrate fully on doing the washing up for instance!

Tip #14

Live a More Minimal Life

A more minimal life is one that’s easier to manage, and this helps keep you calmer.

Tip #15

Assess Your Anxieties

Mindfulness can be used to assess the contents of your mind and to find the thoughts and beliefs holding you back. This is called cognitive restructuring.

Tip #16

Eat a Healthy Diet

A healthy diet will help with focus (improving meditation) and prevent stress to keep you calmer.

Tip #17

Exercise

The same goes for exercise, which triggers many positive changes in the brain.

Tip #18

Use CBT to Get to Sleep

Next time you find yourself lying awake in bed, tell yourself: there’s no urgency to get to sleep.

Enjoy the comfort!

Tip #19

Try Productive Meditation

Productive meditation is a form of meditation where you think about a creative challenge or problem.

Tip #20

Your Stress HAS to Go

Whatever else you take from all this – you

MUST get rid of your stress to live a fulfilled life.

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