Meditation Techniques To Boost Energy

how to meditate to energize

Meditation is a powerful tool for boosting energy levels and can be an effective solution for increased energy, especially over the long term. By practising meditation, we can calm and focus the mind, reducing stress and improving sleep, which in turn boosts our overall energy levels.

Meditation is not a one-size-fits-all practice, but there are some basic techniques that can help beginners get started. One simple method is to focus on the breath, noticing the sensation of the breath as it goes in and out, and gently bringing your attention back to the breath when your mind wanders. This practice of returning to the breath helps to build attention and mindfulness.

Another technique is to scan the body, noticing sensations and tension in different parts of the body and softening or releasing any tightness. This can help to reduce physical tension and increase energy levels.

Meditation can also involve specific hand movements and breathing exercises, such as blocking alternate nostrils while focusing on exhaling, which can provide a quick energy boost.

By incorporating meditation into our daily routine, we can naturally energize our body and mind, improving our overall well-being.

Characteristics Values
Posture Sit with your back straight and feet flat on the ground or cross-legged
Hand position Hold your right hand in front of you with your thumb and the finger next to it in a "V" shape, and curl your other fingers into your palm
Breathing Breathe out of alternating nostrils as quickly as possible
Focus Focus only on exhaling
Duration 30 seconds, 1 minute, or 2 minutes
Eyes Closed
Body scan Scan your body for sensations
Mindfulness Observe thoughts without judgement


Focus on your breath

Focusing on your breath is one of the simplest and most effective ways to meditate and energize your body and mind. Here's a guide to help you get started:

Get Comfortable

Find a quiet and calm space where you can be free of distractions. You can sit on a chair, lie down, or even stand—whichever you prefer. Make sure your back is straight but not strained or overarched. You can close your eyes or keep them open, whichever feels more comfortable.

Observe Your Breath

Bring your attention to your breath. Notice the feeling of the breath as it moves in and out of your body. You can focus on the sensations of the breath at your nostrils, chest, or abdomen. Feel the air moving in and out, the rise and fall of your chest, or the expansion and contraction of your abdomen.

Follow the Breath

Try to follow the breath through its full cycle, from the beginning of an inhalation to the end of an exhalation, and then on to the next cycle. Don't try to control your breath; simply observe it as it is. If your breath is short and shallow, or long and deep, that's okay.

Count Your Breaths

If it helps, you can silently count your inhalations and exhalations: In (one), out (two), in (three), and so on. This gives you something to focus on and can help you stay present.

Acknowledge Distractions

Thoughts, emotions, sounds, or sensations may arise during your practice. That's natural. Simply acknowledge these distractions and let them pass, gently bringing your attention back to your breath. If you get lost in a chain of thoughts or a fantasy, that's okay too. Just gently let go of the distraction and begin again.

Practice Regularly

Consistency is key. Try to practice at the same time every day. Start with shorter sessions of 10 minutes in the morning and evening, and gradually increase the duration to 20 or 30 minutes. You can also initiate a session whenever you feel stressed or need a boost of energy.

Remember, meditation is a skill that takes time to develop. Be patient with yourself and trust that the practice will bring benefits to your energy levels and overall well-being.


Scan your body

Scanning your body is an excellent way to release physical tension that you might not even know you're carrying. When you're stressed, you might not realise that the physical discomfort you're experiencing—such as headaches, back and shoulder pain, and tense muscles—is connected to your emotional state.

By performing a body scan, you bring awareness to every part of your body, noticing any aches, pains, tension, or general discomfort. The goal is not to relieve the pain entirely but to get to know and learn from it so you can better manage it.

How to Scan Your Body

Lie down or sit in a position that allows you to stretch your limbs easily. Close your eyes and begin focusing on your breath. Notice the sensation of your breath filling and leaving your lungs as you inhale and exhale.

Choose where to start—the top of your head, left foot, right hand, or right foot. Focus on that spot as you continue breathing slowly and deeply, then move to another part of your body and do the same.

Open your awareness to sensations of pain, tension, discomfort, or anything out of the ordinary. Spend anywhere from 20 seconds to one minute observing these sensations. If you begin to notice pain and discomfort, acknowledge and sit with any emotions these sensations bring up. Accept them without criticism.

Continue breathing, imagining the pain and tension decreasing with each breath. Slowly release your mental awareness of that specific body part and redirect it to your next area of focus. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.

Continue the exercise along your body in a way that makes sense to you, whether you move from top to bottom or up one side and down the other.

Tips for Scanning Your Body

  • Don't worry about perfection—there's no single "right" approach to meditation. The best type of meditation is what works for you.
  • Meditate at the same time and in the same place every day to help form the habit.
  • Meditating for 15 minutes or even 5 minutes is better than not meditating at all.
  • You'll probably get distracted, and that's OK. Instead of giving yourself a hard time, encourage yourself to keep trying.
  • You can meditate anywhere as long as you are in a comfortable place where you won't be disturbed. Never meditate when driving or operating machinery.
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Reduce brain chatter

Our brains generate about 70,000 thoughts per day. This constant mind chatter can be a source of anxiety and stress, but there are several ways to reduce it.

Focused Attention (FA)

FA is a form of meditation where you focus on one thing, usually your breath, to train your attention. When your mind wanders, you bring it back to your breath. This practice helps to reduce mind chatter by teaching your brain to focus on one thing at a time.

Open Monitoring (OM)

OM, also known as mindfulness meditation, is a more advanced form of meditation. In OM, you observe your thoughts non-judgmentally, acknowledge them, and then let them go. This practice helps to reduce mind chatter by teaching you to detach from your thoughts and see them as passing phenomena rather than getting caught up in them.

Cognitive Behavioural Therapy (CBT)

CBT is a form of psychotherapy that has been shown to be effective in treating a range of mental health issues, including negative thought patterns. It involves recognising negative thought processes and consciously creating new, more realistic thoughts to replace them. Over time, CBT can help to rewire your brain and change the way you think.


Mindfulness is the practice of paying attention to the present moment on purpose, and non-judgmentally. This can involve focusing on your breath, the sensations in your body, or the task at hand. By bringing your attention back to the present moment, mindfulness can help to snap you out of your head and reduce mind chatter.

Distraction Techniques

Sometimes, a simple distraction can be enough to quieten mind chatter. This could involve colouring, counting, reciting a mantra, or going for a run. These activities provide a subtle shift in focus, which can help to calm the mind.

Writing and Verbalisation

Writing or talking about your thoughts can be an effective way to reduce mind chatter. Verbalising or writing down your thoughts helps to create a narrative, which can lead to a sense of coherence and understanding. Additionally, the cognitive processing involved in writing or speaking can help to reframe and make sense of negative thought patterns.


Practice mindfulness throughout the day

Morning routine

Before you start your day, take a few minutes to sit in a relaxed posture, either on your bed or a chair. Close your eyes and focus on your breath. Take three long, deep breaths, and then let your breath settle into its natural rhythm. Notice the rise and fall of your chest and belly as you breathe. This will help you start your day with a sense of calm and clarity.

During the day

There are many opportunities throughout the day to practice mindfulness. Here are a few simple practices you can try:

  • When you brush your teeth, pay attention to the physical sensations, smells, and tastes.
  • If you drink tea, coffee, or juice in the morning, make it a ritual. Sit down, take a few sips, and savour the moment. Be aware of the smell, taste, and temperature of your drink.
  • Put a sticky note on your front door to remind yourself to be mindful as you walk out. Even if it's just for 30 seconds, it will help you bring awareness to your day.
  • If you work at a desk, use the change in posture as a trigger to be present. Every time you sit down or stand up, take a moment to pause and breathe.
  • When you eat, pause for a moment before your first bite. Notice the taste, smell, and texture of your food. Eating mindfully can turn mealtimes into a richer, more pleasurable experience.

Evening routine

Before you go to bed, take a moment to appreciate something good that happened during the day. It could be something as simple as a delicious cup of coffee or a pleasant conversation with a friend. This practice will help you cultivate gratitude and bring your mind into the present moment.

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Try a 30-second energising meditation

Meditation is a great way to boost your energy levels throughout the day. It can be done at any time, but it is recommended to practise in the morning or mid-afternoon. Here is a simple 30-second meditation you can do anywhere to give yourself a natural energy boost.

Step 1: Get into a comfortable position

Find a place to sit that feels calm and quiet to you. You can sit with your back straight and your feet flat on the ground or cross-legged in a lotus-style pose.

Step 2: Focus on your breath

Close your eyes and bring your attention to your breath. Notice where the feeling of the breath is most predominant—at the nostrils, the chest, or the abdomen. Rest your attention lightly in that area.

Step 3: Alternate nostril breathing

Hold out your right hand in front of you and create a "V" shape with your thumb and the finger next to it. Curl your other fingers into your palm. Quickly block your right nostril and breathe out of your left, then switch and block your left nostril, breathing out of your right. Focus only on exhaling, and switch nostrils as fast as you can.

Step 4: Scan your body

After 30 seconds, keep your eyes closed and spend a minute scanning your body for sensations. Notice any tingling, coolness, or heat. Observe these sensations without judgement and meet your body with curiosity.

Step 5: Open your eyes

When you feel ready, gently open your eyes. Notice any sounds in the environment and how your body feels. Observe your thoughts and emotions.

Benefits of energising meditation

Meditation is a highly effective way to increase your energy levels, especially over the long term. It helps to calm and focus the mind, reduce stress, and improve sleep. By practising meditation, you can learn to manage your energy and approach your day with a sense of calm and resilience.

Frequently asked questions

Find a place where you can sit or stand comfortably and relax. You can close your eyes or soften your gaze. Focus on your breath, noticing where you feel it most. Try to keep your attention on your inhale and exhale.

Try to be aware of the present moment and let go of any distractions or judgements. If you notice your mind wandering, gently bring your attention back to your breath. Be kind to yourself and don't obsess over the content of your thoughts.

Even 30 seconds or 5 minutes of meditation can be beneficial. However, research suggests that 12 minutes of meditation, 5 days a week can help protect and strengthen your ability to pay attention.

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