When I started to meditate I saw it as a chore. It was something I had to do to prepare myself for the day ahead but I just could not do it! My mind was so busy that I could not switch off. I would try listening to the guided meditation but I just fell asleep.

Does this sound familiar? Well, over the years, I have come to realise that this is normal and the art of it all is not to beat yourself up about it but keep practicing.

There are many ways to meditate and no, its not just about sitting crossed legged for hours, you may be pleased to know. You can sit in this position and I do find it beneficial to practice meditation in this way. I have also found my confidence in the art of meditation grew when I performed a mindful meditation or the walking meditation which I will explain below.

Firstly, what are the benefits of doing a meditation?

• It helps to reduce stress helping you have a better nights sleep.
• It helps to control anxiety and depression.
• It improves your emotional health.
• Enhances self awareness.
• Lengthens attention spam.
• Improves memory.
• Decreases blood pressure.
• Increases creativity (some say they get their best ideas through meditation.)
• Helps to keep you balanced.
• Helps to calm the mind.

The key to meditation is to acknowledge the thoughts and let them go as soon as the thoughts enter your mind. Concentrate on the breath. It is all about the breath. So when your mind drifts off, come back to the breath.

One exercise I found useful was to sit in an upright position keeping your back straight. Place your finger on the righthand side of your nose to close it and take a deep breath through the left nostril, hold and then swap sides. Your finger then goes on the outside of the left nostril and breathe out of the righthand side, expelling all the air. Once complete, breathe in air through the righthand side, hold, swap fingers and expel the air from the left. Keep doing this for a few minutes.

Walking meditation

Calm your mind by taking a few deep breaths then do the following with both hands.

• Place your thumb on your index finger and take 3-5 slow breaths.
• Place your thumb on your middle finger and take 3-5 slow breaths.
• Place your thumb on your ring finger and take 3-5 slow breaths.
• Place your thumb on your little finger and take 3-5 slow breaths.

Try to disconnect from the outside influences and be aware of your presence, let go of all negative energies. Each finger is associated with different meridians and elements in your body so by doing this exercise with the slow breaths in, you are bringing in fresh energy and releasing the old negative energy with every breath out. It is so easy to do on the walk to the shops or work and you will feel better for it as it helps to diminish stress, anger, anxiety, fear and grief. So give it a try.