The Benefits Of Movement And Meditation


There are so many benefits to doing some gentle exercise every single day, here are a few things that exercise can do or help with:


  • Relaxation/de-stressing.
  • Improving health and fitness without damaging joints.
  • Improving flexibility.
  • Increasing stamina.
  • Increasing core strength.
  • Concentration on breathing.
  • Blood flow.
  • Increasing confidence.

Exercise doesn’t have to be strenuous, try to do one of the following types of exercise every day to help your mind and body simultaneously:


  • Walking
  • Swimming
  • Yoga
  • Pilates
  • T’ai Chi
  • Stretching
  • Gardening


What is meditation?


Meditation is the experience of the mind without constant chatter. The human mind is often referred to as a “monkey mind” (apologies to monkeys), in that it is very difficult for it to stay focused on any one thing before it jumps to something else. Meditation encourages our focus and concentration. This is difficult for the mind as it does not want to stay concentrated at all.


The Basics

If you’re new to any meditation I suggest you start with some stretches first, to loosen your muscles, tight muscles, especially lower back, make it hard just to sit as you will feel the pull of your body. Then sit in a quiet place where you won’t be disturbed, even if this means getting up five minutes earlier to begin your day well.


Purpose of meditation

The purpose of meditation is to still the mind so that it’s true nature is revealed to us. That nature is naturally calm, peaceful and serene, it is unclouded by tension, stress, and anxiety. Meditation is one of patience and tolerance as we accept the state of our minds at any given moment without condemnation or judgment.


Meditation becomes a soothing balm to our thoughts and emotions, thoughts will rise, emotions will be there in the meditation practice from time to time, but as we stay focused these thoughts and emotions will have less power over us. We can begin to observe them without being caught in the dramas that keep us in misery and unhappiness. We begin to experience tranquillity of mind, and suppleness of body, if you find that strong emotions come up, then focus only on your breath, trust these will pass.


Different techniques

There are many different techniques that are available for you to practise, always remember that whatever technique you choose, it requires your attention. When you are attentive, you are focused, when random thoughts are not distracting you, you have entered into meditation.


Choose a regular place that is quiet and where you can be alone, this can be a corner of a room where you create a space that can remain undisturbed. You can sit on a chair or cross-legged on the floor on a cushion. Early morning is a preferred time to meditate, but evening is also okay. Whatever time you decide make it regular, and consistent.


As you start to sit and learn to quieten your mind, focusing on your breath, you may start to notice how your intuition is getting stronger and stronger. Your mind can become calmer and you may start to feel more peaceful and even experience it’s amazing health benefits.


Simple meditations


Sit and start to breathe in and out slowly, notice how your lungs feel, are they constricted or can you breath freely? Is your breathe shallow or can you already feel your belly rise? Just breathe in and out slowly, when your mind drifts bring it back to your breath.


Just focus now on breathing in and out, slow, long and deep breaths.

Concentrate on the air coming in as beautiful pure mountain air and when you breathe out just let go of any stresses and toxins that accumulate in your body, continue to breathe in and out, feel your stomach expand slowly, as you breathe in and fall as you breathe out. That’s it!


Try for five minutes each time per day to begin with and move towards ten minutes focusing on your breath is a great start You can expand your practice when you feel drawn to exploring more classes, material online or if you want to add music.




Spend a few minutes sitting or lying down, breathe in deep and long and feel your lungs expand and your stomach lift. Whilst you do this, think of how you want your day to go or flow. If any thoughts that are negative come through, think of the ways you can get round the issues or silently ask your guides or higher guidance for support. What you focus on you get, simple.


Every night before or just as you going to sleep, have a routine that helps induce sleep, cut off electronics and store them away from you. Lie down and again deep breaths, count what you can draw in and count when you breathe out. When you breathe in, breathe in clear, pure energy and light, when you breathe out breathe out the day’s stresses and any issues. If you find you cant clear the issues write these down on a notepad on the left side, draw a line down the middle of the page and keep the right-hand side for answers that can come in your sleep or when you awaken.


For now, just let the day go, and think of at least one thing that opened your heart, made you feel right or that you enjoyed. Then allow your eyelids to drop and just keep breathing. You can even imagine a wave of relaxing energy coming up from your feet to your head and back down again, swooping over you. Practice this for a few weeks, then progress to longer sessions, trying music, guided visualisation or classes.


Log your experience of meditating, any insights, answers to problems in a journal, add the date so that in a few months you can look back and see how much you have developed or changed.



Here is a 7 minute meditation to do at any time during the day ,especially if you feel overwhelmed or stressed.