You Don’t Have To Sit In A Cave For Hours Chanting “Om” To Meditate!
In a world filled with endless information, notifications, overstimulation and the occasional existential crisis at 2 a.m., finding inner peace can feel impossible.
We can now welcome in mindfulness and meditation, two life changing practices that can help you quiet the mental noise, bring balance to your emotions, and stop the analysis paralysis.
What is Mindfulness?
Mindfulness is the practice of being fully present, not lost in the past, not worrying about the future, just in the moment. It’s about observing thoughts without judgment and becoming more aware of emotions, the body and surroundings.
It sounds simple but if you’ve ever tried to focus on your breathing and immediately started thinking about what you want for dinner, congratulations, you’re human. But mindfulness is a skill, and like any skill, it gets easier with practice.
I used to get so caught up in ‘what’s next’ because I felt like I had to have a response when people asked. Constantly planning gets exhausting. I decided to try mindfulness, thinking it would be an instant fix because the podcasts and books said so. The first time I sat down to meditate, I lasted about 30 seconds before wondering when I should take a shower, then I immediately thought I’d failed. But over time, I learned that mindfulness isn’t about sitting there and stopping your thoughts, it’s about observing, noticing and then bringing yourself back to the present. The shift of letting things happen as they are changed my life.
Steps to Practice Mindfulness Daily
1. Start Your Morning Without Scrolling
The way you start your day sets the tone for everything that follows. Instead of diving straight into emails or Instagram, take a few deep breaths, stretch, or enjoy a quiet cuppa.
2. Try the 5-4-3-2-1 Grounding Technique
When you’re feeling overwhelmed, use this simple trick:
✔ 5 things you can see
✔ 4 things you can touch
✔ 3 things you can hear
✔ 2 things you can smell
✔ 1 thing you can taste
It’s an easy way to anchor yourself in the present moment.
3. Practice Mindful Eating
Ever finished a meal and realised you barely tasted your food because you were so distracted with other things? Mindful eating is about savouring every bite, noticing textures and flavours, and actually chewing your food instead of inhaling it.
4. Take Mindful Walks
Next time you go for a walk, leave your phone at home or keep it in your pocket the whole time, no headphones and focus on what you see, hear, smell and sense. Feel the ground under your feet, listen to the birds sing, and notice the wind on your face. Walking meditation is real and it’s as refreshing and beautiful as it sounds.
5. Use Breathwork to Reset
One of the quickest ways to calm your nervous system is through intentional breathing. A simple technique to try is box breathing. Inhale for four counts, hold for four, exhale for four, and hold for four then repeat. This activates you parasympathetic (rest and digest) nervous system.
How Meditation Brings Balance to Your Life
Mindfulness is about being present throughout the day, whereas meditation is your dedicated time to train your brain like a workout for your mind.
The Science Behind Meditation
Regular meditation has been shown to:
✔ Reduce cortisol levels (the stress hormone)
✔ Improve focus and emotional balance
✔ Enhance sleep quality
✔ Strengthen the connection between mind, body and soul
And no, you don’t have to sit in a cave for hours chanting om to meditate unless you want to but meditation can be as simple as:
Guided meditations (using apps like Calm, Headspace or Insight Timer)
Breath-focused meditations (observing your breath through the many different techniques)
Body scan meditation (intentional focus from your toes to your crown, scanning to notice the sensation in your body)
Loving-kindness meditation (focussing on sending positive thoughts to yourself and others)
When I first started meditating, I assumed I had to clear my mind completely and sit there in silence and stillness for 30 minutes. But when you accept thoughts will come and go and continue to return to the present moment, you build your mental resilience.
Your 5-Minute Mindfulness Challenge
If you’re new to mindfulness, start with just five minutes a day. Set a timer, close your eyes, and focus on your breath. When your mind wanders, gently bring it back. That’s it. No pressure, no perfection, just presence.
With love and balance my Friends x
