Meditation
Learning to be with your own mind.
Meditation is a group of practices that train attention and awareness. It has roots in Buddhist, Hindu, Christian and many other contemplative traditions, and today it's practised everywhere from monasteries and hospitals to a few quiet minutes on your phone.
There's no single right way to meditate. Some styles focus on the breath, some on the body, a word, a feeling of kindness or slow, gentle movement. Explore them all, and find the ones that feel like yours.
“Breathing in, I calm my body. Breathing out, I smile.”
— Thich Nhat Hanh, Being Peace
What if you didn't have to empty your mind?
Many people try meditation once, find their thoughts won't stop, and decide they're no good at it. If your mind has written a shopping list, replayed an awkward conversation from years ago and planned dinner, all in the first two minutes, you're not doing it wrong. Noticing that you've wandered, and gently coming back, is the practice.
Over time, meditation can help you get to know your own mind. You start to notice which thoughts turn up most often, how quickly a mood can pass when you stop feeding it, and the difference between having a thought and being ruled by it. Many people find it helps them feel calmer, steadier and less pulled around by stress.
There's no wrong place to begin. Below, you'll find different styles of meditation, what each involves, what the research tells us so far and what to consider, so you can find what feels right for you.
What's inside
Modalities to Explore
Body Scan Meditation
A slow, gentle journey through your body, from your toes to the top of your head. Body scan helps you notice what you’re holding, and soften where you can.
Breath-Focused Meditation
The simplest place to begin. Resting your attention on the breath, and gently coming back each time your mind wanders.
Chakra Meditation
A journey up through the body, one energy centre at a time. Chakra meditation blends breath, colour and sound, and you’re welcome to take from it whatever feels meaningful.
Gratitude Meditation
Resting your attention on what’s good, however small. Gratitude meditation gently trains your mind to notice what’s already here.
Guided Meditation and Visualisation
Let someone else lead for a while. Guided meditation and visualisation use a calm voice and your imagination to help your body settle.
Loving-Kindness Meditation (Metta)
Gently growing warmth, for yourself and others. Loving-kindness meditation uses simple, kind wishes to soften a harsh inner voice and help you feel more connected.
Mindfulness Meditation
Coming back to this moment, gently and without judgement. Mindfulness helps you notice what’s happening inside you, so you’re not swept away by it.
Movement Meditation
Meditation doesn’t have to mean sitting still. Walking meditation, tai chi and qigong turn slow, mindful movement into a way to settle your mind.
Self-Compassion Meditation
Turning towards your own pain with the same kindness you’d offer someone you love. A gentle practice for the moments when you’re hardest on yourself.
TM & Mantra Meditation
One word, repeated softly, until the noise in your head begins to quieten. Mantra meditation is one of the oldest ways to settle a busy mind, and it includes Transcendental Meditation (TM).
Vipassana
Learning to see things as they really are, one sensation at a time. Vipassana is a traditional insight meditation, often taught on 10-day silent retreats.
Yoga Nidra and Non-Sleep Deep Rest (NSDR)
Deep rest, without needing to fall asleep. Yoga nidra and NSDR are guided practices you do lying down, for the days when you’re tired but can’t switch off.
Zen Meditation (Zazen)
Sit down. Breathe. Keep coming back. Zen meditation strips meditation back to its simplest form, and finds something profound in it.
Founder’s Insight
“For years, people told me to meditate. I’d look at them like they were wildly crazy. How was I supposed to sit still when my mind was going a hundred miles an hour?”
I knew meditation could be good for me. Knowing and doing are two very different things. I have a girlfriend who can meditate for 30 minutes on a packed train in India. I think that’s extraordinary. Maybe one day I’ll get there.
For now, breathwork is my meditation. Having a breath to follow gives my mind something to focus on. I still like having something to listen to, whether it’s a guided meditation on Insight Timer or a self-hypnosis recording. Over the past decade, I’ve learnt that once I have something to follow, my thoughts start to slow down and I can actually enjoy a few minutes of peace.
I still struggle with sitting in silence, and I’d love to build a regular practice. But I spent years thinking a quiet mind was something other people could do. Now I know what it feels like, and I know how to get there in my own way.
Founder - The Mental Wealth Hub
Related Categories
Educational information only. Nothing here is a diagnosis or a recommendation. Speak with a qualified health professional before making decisions about your health.
