Meditation is about purposefully practising mindfulness – it is that simple or that complicated! It flexes your mindfulness muscle making you more in tune and mindful. It is a means of transforming the mind.

How easy is meditation? 

Meditation can be simple and easy if you allow it to be and benefits can be achieved in as little as 5 to 10 minutes a day. Maybe you are like me and tried to meditate and found it difficult. You might have had the same experience as me – of initially thinking that I had to clear my mind of all thought, sitting in silence with no thoughts and what in fact happened was I had more stressful thoughts and pondered all the things I could and should be doing and got very uncomfortable…and I gave up.


If that happened to you – then keep reading!

Many scientists have conducted studies to understand the benefits of mediation and initially most experiments were conducted to find out the benefits of meditation on stress. They discovered that meditation helps to lower blood pressure, improves heart rate, breathing and the brain.

Some studies have shown that meditation produces long lasting changes in the brain and helps with attention, memory, learning and conscious perception

I personally think the aim is to learn to live in the moment, allow your thoughts to flow and observe them rather than reacting to them, then bring your awareness back to the moment, you can do this by repeating a mantra, using a candle and focussing on the flame, or simply focus on your breath.

I practice meditation daily and use two different techniques, either guided or free flowing meditation. Whilst meditation is not the solution on its own, it is one of the tools we can use. There is a lot of evidence that it may do some good for those who practice it regularly and from personal experience I can say that my meditation practice has been life changing.

There are many large corporations, actors and schools that are now including meditation in their schedules and finding significant increases in productivity, and reduction of anxiety and anti-social behaviour.

7 Benefits of Meditation

These are just some of the scientifically proven benefits, although sometimes it is not all about science and more about how you feel, connecting mind, body and spirit.

• Increased Immunity: relaxation and mediation appear to boost immunity giving you greater resistance to viruses and even tumours

• Emotional Balance

• Lowers Blood pressure

• Boosts fertility

• Anti-inflammatory : stress leads to inflammation which is linked to ill health, mediation can switch off the stress response

• Reduces anxiety and social anxiety

• Improves concentration and memory

Give it a try and see what happens when you can start to quieten the mind, pay attention to your thoughts, observe them and let them go rather than reacting to them

meditation tips_3

Techniques to try

Try some or all of the techniques below, find one that resonates and works for you. The more regularly you can practise them the more benefits you will see.

Scanning: Sit or lie comfortably and, starting with you head, working down through your neck to your arms, torso, legs and feet, notice if you feel any tension and release this, relax all these areas as you work through them

Focus on the breath: Sit comfortably and focus on our breath, notice your inhalation and exhalation, let your tension go with each breath. When you find your mind wandering just gently bring it back to your breath.

Mantra: sit or lie in a comfortable position and repeat a simple mantra, allow your thoughts to come and go and just gently bring your focus back to the mantra.

Visualization: Imagine being somewhere that has happy memories for you and imagine any tension being released and feel those happy thoughts washing away the tension. Make your images as vivid and colourful as possible, remember any smells – you might find this challenging at fist but it does get easier every time you practice.

If you would like any help with your meditation practice and to find out more about mediation and improving your health connect with me by clicking here, I will share a free guided mediation with you and you can also find out how I can help create a bespoke plan for you, and get you started straightaway.

Connect here with Watchfit Expert Kerry Madgwick

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans