Meditation made simple: here’s how to do it…

meditation made simple, meditation, anxiety, over thinking, worry


Meditation made simple:

here’s how to do it…


I’m a fan of meditation, (now bear with me, no chimes or tinkling bells necessary, although feel free if that’s your thing). I deal with all sorts of issues in my work and I’ve found that using meditation every day (usually!) is great for keeping my mind clear.

Anyway, it worked so well for me I’ve started using it with clients as part of their homework. Often, homework’s highly personalised, like bespoke hypnotherapy mp3s to reinforce a particular session and so on. Sometimes though, a standard technique like meditation’s useful to develop particular skills, especially where anxiety or over-thinking are part of the problem mix..

The difficulty with just recommending ‘meditation’ is the choice out there is truly enormous and confusing. To be effective, I needed ‘meditation made simple’ for my clients.

What I’ve found it that by stripping ‘meditation’ back and removing the mystique, it becomes an exercise for your mind. Much in the same way that mindfulness has a simple underlying concept, I’ve gone a step further and discovered a way of helping my clients engage with something they didn’t think could be for them.

It’s simple, easy & supports the therapy work I do.

It’s a great little exercise that you can do anywhere & it really helps you control of a stressed-out, anxious or over-thinking mind.

What is meditation made simple?

There’s a lot of mystique around meditation, so it’s important to know what this exercise isn’t.

Meditation-made-simple is not:

  • a belief system (so it slots into whatever beliefs you have)
  • connecting you with the universe, an ultimate power or your inner self
  • clearing your mind of thoughts
  • about focus, force of will or concentration
  • a relaxation exercise

Oh, and there are no lotus positions or namastes. Or chimes or bells. (Unless you choose to add them in, of course)

What do you actually do.

The set up

  1. Choose a place & time when you’re unlikely to be disturbed for 10 minutes
  2. Sit in a comfortable chair, (kitchen or dining room chairs are perfect).
  3. Look at something on the opposite wall.
  4. Go into peripheral vision for around a minute (blinking is fine, by the way)
  5. Close your eyes


How to do Meditation Made Simple

  1. Choose something repetitive to rest your awareness on. (Like the movement of your breathing or the ticking of a clock)
  2. Have a gentle intention to stay aware of this for the next 9 minutes
  3. Your brain will probably do it’s thing & start thinking or daydreaming or worrying
  4. That’s OK.
  5. At some point, you’ll notice
  6. Choose to gently return your awareness to your breathing or that ticking clock…
  7. Keep going until time’s up.


This exercise teaches you two key things about your mind.

  • Thoughts are just something your brain does, in the same way that your lungs breathe or your heart beats.
  • You can choose to stay with those thoughts or to move your awareness to something else.

In a surprisingly short time, you’ll notice the benefits.

Sleep improves, your mind becomes calmer, worries and anxieties fade, your thoughts & emotions become gentler.

Give it a go for a couple of weeks & let me know how you get on. Do feel free to ask any questions you might have once you’ve tried it out.


What next?

If you’d prefer more targeted help, why not head over to the self help page to check out my hypnotherapy downloads. They’re really useful & excellent value.


Photo by dorota dylka on Unsplash

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