Love Island: All Stars 2024 cast mate Georgia Harrison has made meditation a regular part of her life, in the villa and outside. But what are the benefits of the technique? Find out...
It’s easy to get caught up in the fast pace of day-to-day life, and too often we neglect the importance of simply slowing down and taking a moment (we know, it’s definitely easier said than done). This idea of slowing down and taking the time to check in with both you and your surroundings is the thinking behind the popular practice of mindful meditation.
But what exactly is mindful meditation, how can we practice it and what are the benefits? Allow us to explain all.
What is mindful meditation?
While the name sounds somewhat intimidating, the premise of mindfulness meditation is actually very simple. The practice of mindful meditation combines meditation with mindfulness, which is the mental state of being focused on ‘the now’, giving you the chance to accept thoughts and feelings that you might otherwise overlook.
“Mindfulness meditation involves becoming aware of the present moment and gently focusing on it. It entails paying attention to your senses, thoughts, feelings, and surroundings and accepting everything as it is,” says Chris Toulson, the founder of Meditation and Mindfulness.
Techniques for practicing can vary but on the whole, it usually involves deep breathing and the awareness of body and mind.
Mindfulness meditation benefits
1**. Reduces anxiety**
Practising mindfulness meditation allows for you to focus solely on relaxing and forget about everything else going on in your life for a moment. This can be a great copy mechanism for those who suffer with anxiety and stress as it doesn't allow your mind to wander.
"Studies have also shown that it helps combat depression,” says Toulson.
2. Better sleep
Mindfulness meditation has also been proven to help promote better sleep (something we could all do with), after a 2019 study found that mindfulness meditation significantly improved sleep quality.
3. More comfortable in your body
Taking the time to meditate can actually help build a better relationship with your body. Focusing your mind can help you feel greater appreciation for your body and what it can do rather than just how it looks.
4. Improve memory
If you find yourself becoming increasingly forgetful, mindfulness meditation can help train your brain and improve cognition. Studies have shown that meditation can help with attention span, visuo-spatial processing and general brain functioning. "Due to mindful meditation forcing you to concentrate on the present moment and eradicate any stressful or erratic thoughts, it can help improve your attention span and concentration, to allow you to focus on what is happening in front of you and at the present moment," says WithUcoach and meditation expert Derek Aidoo.
5. Improve immunity
Derek also says that mindful meditation has strong links associated with improved immunity, "Due to its benefits in reducing heart rate and stress levels, improving sleep and decreasing your blood pressure."
6.Create a deeper love and care for yourself
"Dedicating time each day to engage in mindful meditation ensures you’re placing more emphasis on looking after your mind and body," says Derek. By doing 3-4 of my meditation sessions apps such as WithU, Dark says, "I promise you will come away with a greater love for yourself and a higher feeling of self-worth."
How do I practice mindfulness meditation?
When you think of mindfulness meditation, your mind might wander to picture a range of candles, essential oils and mantras, but it turns out that you don’t actually need any of that stuff.
Mindfulness meditation- a step-by-step guide
Like anything, getting started is always the hardest part. To begin all you need is three to five minutes spare. Find somewhere comfortable to sit where you won't get distracted and a take on a judgement free mindset.
Start off by focusing lightly on the sensation of your breath, making sure to take deep breaths in and out. When your attention drifts, make sure you return your attention to your breathing once again.
This seems relatively simple, and in theory it is, but it can be quite hard to maintain focus and attention when practising on your own. If you find this is the case, Chris recommends a guided meditation.
“In addition to gently introducing you to meditation, guided meditations will introduce you to various particular meditations other than focusing on your breath. These include loving-kindness meditations (which entail sending pleasant thoughts to others) or body scan meditations (which involve tuning into the sensations of your body),” says Toulson.
When it comes to guided meditations there is something for everyone. If you prefer practising in the comfort of your own environment in your own company, then there are hundreds of apps available such as Headspace, Calm and Insight. This works perfectly if you have busy schedule and want to grab five minutes to centre yourself. But if you’re the type of person who likes a group environment, then live classes might be for you. Classes take place in a variety of locations both virtually and in person, so you can pick which works best for you.
There are also new forms of meditation that have become extremely popular, such as sound bath meditation which is a particular favourite of Holly Willoughby and involves using sounds to relax.