Most first-time meditators find it strange to sit in silence, to sit with their innermost thoughts and feelings, to sit and do nothing — the very things that, funnily enough, the mind tends to resist. To a beginner, meditation might initially feel a little daunting, but that’s okay.

The benefits of meditation are endless. Maybe you want to start meditating because you want to be less reactive, feel less stressed, or be more focused. Personally, with my fast-paced lifestyle, I wanted to improve my sleep pattern and calm my nervous system.

After months of persistence and consistent practice, I recently completed my 80-hour Meditation Teacher Training course. Don’t worry, I have no intention of quitting real estate, but I would love to share with you a few techniques that you can try yourself.

COMMON MEDITATION MYTHS

Myth: Meditation means sitting in silence for a prolonged period of time.
Fact: You can be in a meditative state while moving. Meditation is an art and discipline of being present which can be practised not only in stillness but also with movement, visualisation, sound, etc.

Myth: Meditation is about having no thoughts.
Fact: Meditation is the awareness of where your body is, your thoughts, your breath, your senses at the present moment. If you recognise your thoughts are wandering and having the ability to bring yourself back to the present, you are meditating.

Myth: Meditation is time-consuming.
Fact: While a consistent meditation practice is recommended for ongoing benefits, a short 3-min meditation such as deep belly breathing can assist in calming the parasympathetic nervous system which aids relaxation.

SIMPLE MEDITATION TECHNIQUES

Reset Breathing - It’s an immediate hack to quickly balance out the level of oxygen and carbon dioxide in our lungs. This technique improves health, concentration and calms the nervous system. Great for those who need to reset their minds after extended periods of working/studying.

Slow Inhale – counting 1, 2; at the top of your inhale take in another sip of air
Slow Exhale – counting 4, 3, 2, 1

Repeat at least 5 rounds and feel the difference.

Mindful Walking – When you’re out for your next walk, you can take the opportunity to practise walking meditation. Start by walking a little slower than you normally would. Maintain awareness of each step you take. Be aware of each breath and pay attention to your senses. When your mind starts to drifts from being present, gently guide your thoughts back to the present.

Five Senses Meditation – In a seated or lying position, begin with being aware of each breath. Once you’ve settled into your breath, start exploring your senses.

- What can you see? Rays of lights behind your closed eyelids?
- What can you hear? Is it in your room, outside of the room or from the street?
- What can you smell? Is it the lingering aroma of coffee?
- What can you taste? Can you remember the last thing you ate or drank?
- What can you feel? What do the clothes feel like against your skin?

Don’t worry if your mind starts to wander off from the exercise, gently bring it back and start again. It may be difficult to be present at the start, but I can guarantee it gets easier as you practise more.

The benefits of meditation and mindfulness include improving the clarity of the mind, countering anxiety and building mental strength. I hope you find these tips useful and that you’re able to utilise them in our very busy life. The proof is in the practice, try it for yourself and see how you go!