Meditation techniques, breath and daily practice
Begin with five minutes. Sit upright but relaxed, feet grounded or legs crossed. Rest your hands, soften your jaw and let the breath come and go naturally. Choose an anchor such as the breath at the nose or the rise and fall of the belly. When the mind wanders, notice it kindly and return to the anchor.
Use simple breath patterns to steady the nervous system. Try box breathing with a count of four in, hold for four, out for four, hold for four. If you feel tense, lengthen the exhale slightly to settle the body. Keep your count comfortable and unforced.
Rotate core techniques through the week. Practise mindfulness by noticing sensations, sounds and thoughts without judgement. Do a body scan from head to toes, relaxing each area as you move your attention. Add loving kindness by repeating quiet phrases such as may I be calm, may I be safe, then extend the wish to others. For focus days, use a gentle mantra repeated in the mind.
Close each session the same way. Take one slow breath, notice how you feel and set a simple intention for the day. Jot a line in a journal to track what helps. Aim for a small daily practice rather than long, occasional sessions. Consistency builds clarity, resilience and a natural sense of calm.
