A boy sitting with their legs crossed

Get started with meditation

We can all feel stressed, anxious, or overwhelmed sometimes. You could have exams coming up, a job interview, or be doing something that is making you feel a bit nervous.

Meditation is a practice where you train your mind to focus on the present. It helps you notice your thoughts and feelings.

Learning to meditate takes time and practice. You're learning something new, and there is no pressure to get it right every time.

It’s a way to make yourself feel better and feel love and compassion for yourself.

How to meditate

There are different meditation techniques, but one of the most common is to focus on breathing.

  1. Find somewhere quiet to sit or lie down.
  2. Put a hand on your heart or rest them both on your legs as gentle way to soothe yourself.
  3. Focus on your breathing and try to keep your mind on your breaths.
  4. Breathe in through your nose and out through your mouth.

You can count your breaths if that helps you focus. Think about the rhythm and flow of your breath.

If you find your mind wandering or thinking about other things, that’s normal. Just bring your focus back to your breath.

You can also listen to guided meditation where someone talks you through what to do. Which is helpful when you are just starting.

Other things you can do

There are other ways that can help you feel calmer and be kinder to yourself.

Praise yourself

Try saying something kind to yourself. It can feel awkward to begin with, but you can do it somewhere private and see how it makes you feel.

Give yourself a hug

Giving yourself a hug is a simple way to help calm your nervous system.

Write a gratitude journal

Take time each day to write down something (big or small) that you feel grateful for.

Go for a walk

Focus on your feet when you are walking, and how it feels and sounds. This is a form of walking meditation.

Meditation might not work for you, or you may feel that it does not help you in the way you need. There are other ways to get help that might suit you better.

self-help • meditation