Wealden Times | WT257 | October 2023 | Interiors & Bathrooms Supplement inside

Wellbeing
Just a
minute
Sarah Maxwell finds out how pocket
meditation can fit into a busy lifestyle
istockphoto.com/ PeopleImages
If you’ve always fancied trying
meditation, but the thought of
sitting still and attempting to block
out your ‘must get this stuff done today
list’ is too much – and your intention to
start a look-after-yourself-better plan has
tanked again – then pocket meditation
may just be the thing for you.
I’ve always struggled with it. The
time involved, my inability to empty
my mind for more than a nano second,
boredom and distraction. This increased
my stress levels and ended up being
at the top of my avoidance list. I
decided (after much procrastination)
to experiment with different types of
meditation and commit myself to do
one of them for 1 minute every day
for a week. I gradually built this up to
between 1 and 3 minutes of the things I
found fitted me best and, feeling that it
was doing something positive, I decided
to arrange a Zoom chat with a variety
of meditation experts (38 in total) so I
could pass on their wisdom to us all.
I asked this question: “I’m managing
to do between 1-3 minutes of daily
meditations (a variety of types) – is
this doing me any good or am I just
deluding myself and should I bother?”
Only one person said not to bother,
but the other 37 agreed unanimously
that it was doing me a lot of good
and that I should carry on and be
reassured that it was having a positive
effect on my health and wellbeing.
Recent research has linked regular
meditation to a range of health benefits,
including reduced levels of anxiety and
stress, improved immune function,
increased creativity, improved mood
and increased energy. Whether you’re
just starting out or you’re looking to
deepen your practice, incorporating
meditation into your life can help
to improve your overall wellbeing.
So if you want to give it a go, try
a few of these pocket meditations
that take 1 minute a day and with a
little regularity (put it in your diary
to do before you brush your teeth,
before your workout, school run,
before bed etc.) you’ll start to feel the
benefits from your very first session.
Getting started with
pocket meditation
Wear loose, comfortable clothing.
Turn off your phone, TV, radio.
Find a space you feel comfortable
in – this can be indoors or outside
– lying, sitting or moving.
Breath Meditation
Find a comfortable place (standing,
sitting or lying down). Breathe
in through your nose for a count
of 4, hold the breath for a count
of 3 then breathe out through
your nose for a count of 8.
Do this a minimum of 5 times.
Dance Meditation
After choosing your favourite music
to move to – the best music for this
is something without words so you
listen to the sounds and allow your
body to flow along naturally. Let your
shoulders relax and take a couple of
deep breaths before you start moving.
There is no right or wrong way to
move, just let your body react to the
music (this becomes easier the more you
do it). Be aware of the sounds and your
body. If external thoughts about the
washing or a meeting come into your
head, don’t worry, just acknowledge
it and refocus back to the music.
Walking Meditation
You can do this outside in a park,
forest or around your home. Start by
standing still and focusing on your
breathing. Take a few deep breaths
and let your body relax. Once you are
relaxed, begin walking slowly and focus
on the sensation of your feet on the
ground. Notice how your body moves
with each step and how your arms and
legs feel. Continue walking and focus
on your breathing, the sound of your
footsteps, and the feeling of your body.
Some links to check out
• healthline.com/health/mental-health/
top-meditation-iphone-android-apps
• Headspace – simple and easy to use
headspace.com
• Dr Mariette Jansen
drdestress.co.uk/meditation-mindfulness
Sarah Maxwell is a multiple awardwinning
Fitness and Lifestyle coach
and mum of two who juggles a lot
of balls. Find out more about Sarah
and her work at sarahmaxwell.com
Sarah shares her Fitness and Lifestyle tips
on Instagram @sarahmaxwelllifestyle
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