How To Meditate In 5 Easy Steps And Beat The Sunday Blues

Meditation and mindfulness are the buzzwords of the moment, but if you associate meditation as something you only do while on a silent retreat in a remote mountain, it’s time to adjust your mindset.

In fact, meditating is something you can easily practice at home, and it only takes 10 to 20 minutes to reduce feelings of stress and bring about a greater sense of calm.

Here’s how to meditate if you’re a complete newbie to the practice.

1. Seat yourself comfortably

Sit upright in a chair and place your feet flat on the floor, hip-width apart and hands resting on your thighs. Close your eyes and slowly take your awareness inside your body down to your feet. It's best to choose a quiet room for this where you won't be disturbed.

2. Breathe deeply

Breathe in through your nose and visualise your breath going from the top of your head all the way down to your feet. As you exhale through the nose, imagine your feet grounded, steady and connected to the earth. Repeat for three breaths.

3. Focus on relieving tension in your body

Scan your body for any muscular tension or discomfort, imagine the breath flowing through and release it. Inhale through the nose into your belly, hold for a count of two, then exhale through the nose. Start from the crown of your head, focusing on how the area feels, then move downward through your neck, shoulders, arms, abdomen, hips, legs, and feet. Feel each area relax as your focus leaves it.

4. Return to regular breathing

Continue breathing normally. If you notice your mind wanders, just observe the thought or label it — for instance, if you start wondering how a project at work is going, label it as "thinking about work". Then gently let it go and return your attention to your breath.

5. End your meditation session with peaceful thoughts

After a few moments, come back to awareness of your body and your surroundings. Thank yourself for creating the time to practise, take a breath and, as you exhale, offer this peaceful feeling to all those around you. You can also choose to repeat a mantra or affirmation out loud to end your meditation, such as "I am at peace with myself" or "I choose to be present".

Text: Bonnie Vaughan, Bauersyndication.com.au. Last updated by The Singapore Women's Weekly on 29 October 2023.