What’s the point?
Do you want more focus in life? How about less stress and better brain power as you age? These are just a few of the many good reasons to clear some space in your life for meditation.

‘Meditation is the practice of paying attention and focusing awareness- in short, being fully conscious of the here and now,’ says Andy Puddicombe, meditation expert. ‘It can help you achieve better clarity and less stress and impacts all areas of your life, from relationships to work to sex.’

And scientists agree, studies link meditation to everything from lessened pain perception to better moods, improved immunity and better quality sleep.

Forget the stereotype.
Let’s get that myth out of the way now– creating a regular meditation habit doesn’t mean trading in your fun pass and signing up for life as a mantra-chanting hippie. It can coexist with modern life as a mantra chanting hippie. It can coexist with modern life, says Andy. ‘When we started Headspace, we had to overcome 2,000 years of bad PR to change the perception of meditation,’ he says. ‘Most people associate it with sitting in a lotus position and this isn’t the case at all. There are lots of different ways you can meditate, but one of the simplest methods is “mindfulness”– the intention to be present and engaged in whatever is happening.’

The best bit? You can do it anywhere. Buddhist monk Thich Nhat Hanh recommends getting mindful as you wash the dishes, treating each bowl or plate as ‘an object of contemplation’. Switch off autopilot and focus on the task at hand to appreciate the moment.

Don’t try too hard
It’s common to think that meditation is about clearing your mind and creating still, silent space within. But if you’ve tried to meditate, you’ll know that’s about as feasible as scoring Wimbledon tickets. Luckily, experts say that’s not the point.

‘Trying to clear your mind from thoughts is a very common mistake with meditation and it won’t work if you’re trying too hard’ says Andy. ‘Meditation is about learning how to step back and get a different perspective on thought rather than trying to stop thought altogether. It just so happens when you do this, the mind naturally quietens down.’

So don’t stress if your mind wanders to lunch plans or Ryan Gosling’s torso when you try to meditate, simply acknowledge your thoughts and let them go.

Hey, it’s OK!
If you’ve tried before and given up thinking you’re no good at this meditating caper, we have news for you; you’re totally normal.

‘It’s very common for a mix of feelings and emotions to come up when you’re trying to meditate, from feeling out of control, stressed, excited, not having focus, wanting to fidget or not feeling anything at all,’ says Andy. ‘As long as you’re “in” the process of mindfulness, you’re doing it just fine! The aim is to acknowledge that you feel distracted and gently turn your attention to the object of meditation by bringing our attention back to breathing. With a little practice, the sense of calm will begin to increase.’

And, not only will you get better at meditating, you’ll get better at dealing with distractions and hiccups in your everyday life too.

Think little and often
Like any habit, it’s best to start small with meditation. Don’t go in hung ho, expecting to reach enlightenment after an hour’s practice– you’ll more likely end up disappointed. Instead, think of it as a muscle you want to strengthen. ‘It’s a common misconception that doing much longer meditation is better,’ says Andy. ‘Certainly at the beginning it’s more beneficial to do shorter sessions, but more frequently. The more you do it, the more naturally it comes and the more likely you are to feel the benefits.’

To begin with, set aside 10 minutes a day. It could be on your morning commute, when you first wake-up or during your lunch break. Sit comfortably in a chair with your back straight and your hands in your lap. Then relax…

What now?
Need more guidance? Andy’s Take 10 meditation is a really easy way to get started with your practice. Try this seven-step process:

Get settled: Find a quiet space where you can relax.
Breathe deeply: Defocus your eyes, gazing softly into the middle distance.
Check-in: Take a few moments to settle into your body. Gently observing your posture and notice the sensations of your body on the chair. Acknowledging your senses.
Scan your body: Turn your mind inwards and scan your body from head to toe observing any tension or discomfort.
Observe the breath: Bring your attention to your breathing, don’t make any effort to change it, just observe the rising and falling sensation that it creates in your body.
Allow your mind to be free: Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused, whatever happens is completely fine.
Prepare to finish: Become aware of your physical feelings, the chair beneath you, where your feet make contact with the floor, your arms and hands resting in your lap.