Meditation
Meditation is a practice that involves training the mind to achieve a state of focused attention and heightened awareness. It has been around for thousands of years and is found in various forms across different cultures and traditions.
At its core, meditation involves cultivating mindfulness, which is the ability to observe thoughts, feelings, and sensations without judgment. Through regular practice, meditation can help reduce stress, increase concentration, promote emotional well-being, and enhance overall mental clarity.
There are many different meditation techniques, including mindfulness meditation, focused attention meditation, loving-kindness meditation, and transcendental meditation, among others. Each technique offers unique benefits and approaches, but they all share the common goal of quieting the mind and deepening self-awareness.
While meditation can be practiced in various settings and for different durations, even just a few minutes of daily meditation can yield noticeable benefits over time. Whether you’re looking to find inner peace, manage stress, or simply explore the depths of your own consciousness, meditation offers a powerful tool for personal growth and transformation.
Enjoy the mediations below in your own home.
Finding the Moment
Learn to enjoy the present moment before rushing onto the next activity, with a breathing meditation designed to calm and reground. Trying to find a calm, quiet moment in a busy daily schedule can be challenging but to find a space to tune out to the world around you for introspection is important to wellbeing. Finding your moment is a highly personal experience and with this short, guided meditation, you’ll allow yourself to stop thinking and move into feeling. Your moment can be taken anywhere – at your desk, on the bus, in the bath or simply lying-in bed at night.
It’s your opportunity to allow your mind to focus on the present, on the intricate details of how your body is feeling at each step of the meditation and respond accordingly. It’s a time to shut out your worries, to close your mind to what happened yesterday, or is happening tomorrow and take the time to reground and calm your mind and body. Feel refreshed with an increased awareness to your own feelings and needs and feel your body sink into your chair or bed as the stress slowly leaves your body with each exhale of breath. Awaken your body after this mini meditation, feeling re-energised and calmer.
Paw-ful Mind
Break up a busy day with a calming guided meditation designed to be completed with a family pet. For times when you’re feeling overwhelmed or stressed, cuddling a pet helps to reduce your stress hormones and help you release feel good chemicals known as oxytocin. Settle down somewhere peaceful and quiet with your pet, or perhaps move to where they are sleeping. Once you’re comfortable, you can use your senses to feel their soft fur, hear the little noises they make and see their relaxed stature.
Take in the colour of their coat, how long it is and tap into your ability to see, look, feel and hear the world around you. Spending time in this mini-meditation can help you to stay plugged into the moment, to savour spending time with this faithful member of your family. Take note of how your pet enjoys the moment – lying in a patch of sunlight or by a heater for warmth and comfort and move from thinking how you can achieve this, to feeling the simplicity of focusing on the moment. Complete this bite-sized meditation to increase your awareness of just being and focusing on the simple joy of existing without the complications of the human mind.
Sharpening your Focus
Gently break your busy thought process with a meditation to sharpen your focus and improve your mental clarity. If your brain is feeling overwhelmed and your to do-list is ever increasing, it’s time to reset and refocus your mind and body with a short mini-meditation designed to provide brief respite and improve your mental clarity. To break the cycle of an overworked, busy brain, we sometimes need to just press the reset button and stop the ‘fight or flight’ mode.
This mini meditation acts as a circuit breaker to momentarily stop the overwhelm and allow you to relax into feeling, rather than thinking. Feel the difference in your mind and body, just from a few minutes of introspection sensing each part of your body in turn. Feel how a mini meditation can act as a significant refresher to calm your brain and enable you to retain the sharpness and clarity of thought. Notice a positive change in your thoughts, actions and behaviours and ability to process daily life, without feeling so overwhelmed. Complete this bite-sized meditation as often as you need in your busy day, to equip you with the tools to sleep better, communicate more effectively and alleviate an ‘always on’ brain.
Mini Mind Map
Take a quick break from the daily grind with this 3-minute guided meditation. Designed to fit seamlessly into your busy schedule, this exercise helps you shift from overthinking to a state of relaxed sensing. Close your eyes or soften your gaze and let yourself be guided through gentle movements and focused relaxation.
Rotate your shoulders, turn your head, and shine a light on various body parts to release tension. It’s a simple yet effective way to reset your mind and body in just a few minutes. By the end of this mini-meditation, you’ll feel refreshed, calm, and ready to take on the rest of your day with renewed energy. Keep this meditation on hand for those moments when you need a quick mental reset.
Mind Melodies for Serenity & Space
Immerse yourself in a world where music meets mindfulness. Find your centre as you let the harmonious melodies guide you through a journey of calm and clarity. Here, you can explore your thoughts from a place of gentle curiosity, without judgment or pressure.
Each note invites you to leave stress behind and reconnect with the present moment. As you let the music wash over you, feel your body relax and your mind quieten. This meditation is your gateway to a calmer, more grounded state. Discover how a few minutes of mindful listening can transform your day, leaving you refreshed and renewed.
Overwhelmed? Pause, Breathe, & Connect
Feeling overwhelmed? Take a short break with Meditate Now’s guided meditation, designed to help you pause, breathe, and reconnect. This meditation is the perfect companion for those moments when you need to reset, whether you’re about to step out for lunch or sitting in a waiting room. The goal is simple: shift from overthinking to a calm, centred state, with no need for perfection or special equipment.
Experience the soothing effects of gentle mindfulness as you let go of stress and embrace the present moment. Allow yourself to notice how your body feels, how your breath flows, and how your mind settles. With a relaxed posture and a focus on sensation, this meditation guides you through a journey of calming observation. It’s not about achieving a specific outcome—it’s about letting things be and noticing what comes. As you follow along, you’ll feel your body relax, your thoughts slow down, and your sense of calm return. This meditation is easy to carry with you wherever you go, so you can practice mindfulness whenever you need a break. If you’re looking to bring more ease into your day, keep this track handy on your phone.
Ocean within reach
Nourish the senses with a relaxing few moments, to the sounds and sights of the ocean. Relax into a calming breathing pattern and explore the harmony with the ocean. Move from thinking about your stress levels or what you need to do and wishing you were on holiday lying on the beach, to feeling the relaxation of the nourishing capabilities of the sea.
Allow your mind and body to momentarily be lulled into a place of kindness, one where the waves are lapping on the sand, the gentle rush of the water tickles your toes and the warm sunshine makes your body glow. Use this mini-meditation to refresh your thinking, to help you reset in a small, gentle way until you can take the time for a real holiday. Feel yourself temporarily switch off and just concentrate on the present moment and enjoy the awareness of how great this makes you feel. Concentrate on each element of the ocean, try to use all your senses to feel it, taste it, touch it, hear it and smell it. Gently reflect on how relaxed you feel, enjoying this short burst of reinvigoration and the clearer mind it brings.
One with Nature
Explore the beauty of nature with a calm, guided focus on the natural world around us. Hone into your senses to really listen to the sounds around you, feel the fresh air on your face and see the beauty in the intricate details of nature’s abundance. Start to feel your body unwind as you zero in on the simplicity of nature and its perfection which often goes unnoticed as you rush around in your day-to-day life.
This short, guided meditation allows you to focus on the present moment and start to feel your stress melt away, as the stunning little elements of nature are reflected in your present moment. Awaken a renewed appreciation for the great outdoors and the inner peace and calm the natural elements of the world can bring. Let go of any overwhelm resting on your shoulders and give in to observing the magnificence of the colours, shapes and sounds of the birds, bees and gentle breeze surrounding you. Tune into how these elements make you feel and embrace the full potential of the calming elements of nature. Walk away from this short meditation with a renewed vigour and appreciation for living in the present moment and granting yourself the space to enjoy your environment.