By Sam Paton, Dreamcatcher Lady
This year we asked local therapists and well-being experts to share some simple tips and techniques we can all try at home.
In this first column Sam Paton provides a beginner’s guide to meditation.
Even You Can Meditate
Some of the things I often hear about meditation, ‘oh I don’t fancy that’, ‘seems a bit weird’, ‘I can’t do that’.
Well, I reckon you can do at least one of the things below.
Walking Meditation – Such a simple, yet effective style. With each step count and breath.
For example – Step 1 Breathe in, Step 2 Breathe out, Step 3 Breathe in, Step 4 Breathe out and keep going.
This you can do with the kids, you maybe in danger of laughing, giggling and it may even turn into nonsense, but guess what… stress, worries are forgotten, and you feel better.
This is a great meditation for those who have busy minds and find it hard to sit still and relax.
Silent Mediation – This can be done in a group setting or on your own.
There’s nothing better than turning everything off, find a comfy spot and just sit and breathe.
Set an alarm in case you lose track of time. I always feel refreshed and ready for the world after this meditation. I love it.
Guided Meditation – Is one of the most popular styles of meditation, you can find apps, on YouTube etc.
The teacher/ coach will talk you through the process of relaxing, by breathing, visualising a scene, your body and mind will feel it is there in that moment, general thoughts and worries are forgotten.
I use guided meditation to help clients deal with stress, build confidence.
I also use guided meditation to help decipher dreams.
Visual Meditation – Is good for those who find it hard to switch off, have busy minds, and/or have high stress levels.
Light a candle, soft music playing, sit and watch the candle’s flame, watch how it dances, notice the colour of the flame.
You will eventually feel your body relax, and your eyes get heavy.
Focus on your breathing, don’t try to change the natural breathing pattern, just pay attention to it.
(Always make sure the candle is sitting on a safe place and can’t be knocked over).
If you can’t use a candle, use a light projector, there’s some fab ones where the light dances on the ceiling and they play ambient music.
Listen to Music
If none of those appeal, then another great stress relief that helps us forget our worries and stresses is music.
Put on some music.
If it’s soft and ambient, sit back, close your eyes, and enjoy!
If it’s something a bit louder and noisier, get it on, sing, dance and forget all those worries.
Meditation is a great aid to help with depression, chronic pain, strengthen your immune system, stress, sleep and mental clarity.
Meditation can be used and learned at any age, by anyone.
You can learn to meditate at a local group, retreat or download an app.
Most important thing to remember is Take Time Out to Relax!