Meditation, Mindfulness, Stillness: A Holistic Guide

In today's busy world, it's important to find moments of stillness and incorporate meditation, mindfulness and stillness practices into your daily routine. Mindfulness is about being aware of the present moment, both within your thoughts and the world outside. Stillness is about quieting the mind and body, stopping movement and slowing down thoughts. Together, they are key components of a meditation practice and can bring numerous benefits, from improved mental and physical health to enhanced focus and reduced stress.

You can start by setting aside a few minutes each day for simple stillness exercises or mini-meditations. Find a comfortable, quiet place and a special location that you find relaxing. You can also try the 5-4-3-2-1 method, a mindfulness technique that brings you back to the present moment by naming things you can see, feel, hear, smell and taste.

Take a mindful walk in nature

Taking a mindful walk in nature is a great way to incorporate meditation, mindfulness, and stillness into your daily routine. Here are some tips to help you get the most out of your mindful walk:

Set an Intention

Before you start your walk, set a clear intention to be present and fully engaged with the natural world around you. Decide to focus on being aware of all your senses and make a commitment to let go of your thoughts for a while. This intention will help you direct your attention and stay focused during your walk.

Practice Mindfulness Principles

There are three key principles of mindfulness to keep in mind: non-judgment, non-identification, and non-resistance. Observe and accept things as they are without judging or labelling them. Simply allow yourself to let go, enjoy the moment, and feel the beauty around you.

Explore Your Senses

Engage your senses as you walk and explore your surroundings with curiosity and wonder. Notice the colours, shapes, and textures of the plants and trees. Listen to the sounds of birds singing and the wind rustling through the leaves. Breathe in the fresh air and take in the fragrances of flowers or grass. Feel the breeze on your skin and the ground beneath your feet.

Stay Present and Notice Your Body

Whenever your mind wanders or gets distracted, gently bring your attention back to the present moment. Focus on your senses and the sensations in your body. Use your breath as an anchor to help you stay grounded and focused.

Practice Gratitude

Take the time to appreciate the beauty of nature and feel a sense of gratitude for the opportunity to be outdoors. If you walk by someone, greet them with a smile and a friendly greeting. Expressing gratitude and kindness can enhance your overall well-being.

Slow Down

Walk a little slower than usual and take the time to pause and immerse yourself in the moment. When you see something beautiful that captures your attention, take a moment to breathe and fully appreciate it. Slowing down allows you to notice more details and deepen your connection with nature.

By incorporating these practices into your mindful walk, you can cultivate a sense of peace and relaxation while also reaping the physical and mental health benefits of being in nature.

Listen to soft, slow music

Listening to soft, slow music is a great way to incorporate more meditation, mindfulness, and stillness into your life. Music is one of the most effective tools to help you meditate and can be a helpful way to bring about a greater state of relaxation. It can also provide a focal point as you build greater awareness.

Music meditation involves focusing your attention and awareness on your breath as you meditate and listen to music. The music you choose can include relaxing music specifically designed for meditation, or it can be any music that you personally find enjoyable. The key is to ensure the music is soft and slow, usually with a slower tempo and preferably without lyrics, as these can be distracting. Native American, Celtic, and Indian stringed instruments, drums, and flutes are very effective at relaxing the mind, even when played moderately loud. Sounds of rain, thunder, and nature are also relaxing, especially when mixed with light jazz, classical music, or easy listening.

When listening to soft, slow music for meditation and mindfulness, it is important to first get into a comfortable position and relax. You can sit with your legs crossed, or simply choose any position that feels comfortable for you. Take slow, deep breaths, breathing through your diaphragm and relaxing your shoulders, belly, and even the muscles in your face. Breathe in deeply through your nose, gently expanding your belly, then exhale through your mouth.

As you listen to the music, stay focused on the present moment and the feelings it evokes in your body. If you find your attention wandering, gently redirect your thoughts back to the music and the present moment. The goal is to quiet your inner voice and just 'be' with the music, fully immersing yourself in the experience.

Meditation and mindfulness practices, including music meditation, can have powerful mental health benefits. They can help reduce stress and tension, improve focus and concentration, and enhance self-reflection. By incorporating soft, slow music into your meditation practice, you can create a calming atmosphere that supports your journey towards stillness and mindfulness.

Repeat calming phrases

Repeating calming phrases, or mantras, is a powerful way to bring stillness and mindfulness into your life. Mantra is a Sanskrit word that means 'tool or instrument of the mind'. The repetition of these phrases can help to calm and quiet the mind, bringing about a peaceful state.

When you repeat a calming phrase, you are giving your mind a focal point to return to when it wanders. This is a natural part of meditation, and you don't need to worry about having a perfectly clear mind. The act of noticing your mind has wandered is, in fact, what meditation is all about. By using a calming phrase as an anchor, you can keep returning to the stillness of the present moment.

Some examples of calming phrases include:

• "I am calm and still."
• "I can create stillness."
• "I am free."
• "I breathe deeply."
• "I find peace."
• "Nothing else matters."
• "I simply am."

You can also create your own phrases that resonate with you and your intentions. Repeating these phrases with confidence and respect will help you to achieve a peaceful state of mind.

The power of this practice lies in its simplicity. You can repeat these phrases silently to yourself or vocalize them. You can do this anywhere and at any time, whether you are sitting still, walking, or lying down. Repeating calming phrases is an effective tool to bring more meditation, mindfulness, and stillness into your daily life.

Practice deep breathing

Deep breathing is a powerful tool for improving your mental and physical health. It can be practised anywhere and is a great way to incorporate more meditation, mindfulness and stillness into your life.

Get Comfortable

Find a comfortable seated or lying-down position. Ensure your back is straight and your body is as relaxed as possible. You can place your hands on your belly, just below the navel, or rest them wherever is comfortable. Keep your tongue on the roof of your mouth or wherever is natural.

Notice Your Body

Try to notice the shape and weight of your body. Allow yourself to relax and become curious about the sensations your body is experiencing, such as the touch of the chair or the floor, or the connection between your body and the ground. Relax any areas of tightness or tension.

Focus on Your Breath

Gently direct your attention to your breath. Notice its natural rhythm and flow. Observe the rise and fall of your chest, or the sensation of breath through your nostrils. You can also focus on the brief pause between each inward and outward movement. There is no need to alter or control your breath; simply observe it with caring curiosity.

Be Kind to Your Wandering Mind

It's natural for your mind to wander during this practice. If this happens, gently bring your attention back to your breath. You can softly say "thinking" or "wandering" in your head as you do this.

Practise Daily

Try to practise deep breathing for at least 15 minutes every day for a week. You can do this while standing, but ideally, you'll be sitting or lying down. You can also incorporate deep breathing into your daily life by taking a few slow, deep breaths when you're feeling stressed or anxious.

Combine With Other Techniques

Deep breathing can be combined with other techniques to enhance your meditation practice. For example, you could try closing your eyes, listening to soft music, or repeating calming phrases. You can also find a special location to practise in, such as a park, or a comfortable spot in your home.

Remember, the most important thing is to be patient and consistent with your practice. Start slow and work your way up, conditioning your nervous system to respond to your mindfulness and breath.

Schedule stillness

If you are not creating stillness spontaneously, try scheduling it and keeping this time sacred. Set an alarm on your phone and make it a priority. Inform others of this time so that they can respect it.

You can schedule stillness anywhere, even in the busiest of places. The key is to create an intention of stillness and to focus on what is within your control. For instance, you might physically slow down by sitting, slowly walking, or even lying down. You might also reduce external stimuli in your environment by lowering the lights and turning down the music.

Stillness can be practised in a special location, such as a park, or somewhere more familiar and comfortable, like your home, in complete silence.

If you are new to stillness, it is recommended to start with short 'mini-meditations' of between one and five minutes. These can be practised throughout the day or anytime you need to become calmer.

Frequently asked questions