In the quiet spaces between our thoughts, there is a gentle invitation: to breathe, to pause, to simply be. Meditation is our doorway to that stillness.

Meditation is one of the most powerful tools for our minds, our bodies, and our spirit. Through meditation, we reconnect, we learn, we grow, we expand, and we release. It provides a space for deep connection, reflection, and focus. All of which are essential to our overall health and wellbeing.

When we meditate, we allow ourselves to sit in silence, be alone with our thoughts, and soak up the beauty and power of the natural world surrounding us. This gives our mind, our body, and our spirit space to expand.

Meditation is more than just a practice, it is the gentle art of returning home, to yourself. In stillness, we find ourselves; in silence, we hear the whispers of our soul.

“Meditation is only for religious people”

Some may believe meditation is “religious”, or “woo woo”, or just something that hippies do. But please know, meditation is a tool that we all need. It is essential to create balance, to heal, to gain clarity, and to align with the path that is meant for us in this life.

Although most religions and cultures encourage meditation, you don’t need to be part of an organised religion to meditate. Connecting with spirituality, or connecting with your inner self, is not synonymous with religion.

For those who may feel this way, I invite you to do some research on the studies surrounding meditation and the very real, measurable benefits that come from regular meditation. It increases the grey matter in our brain, which is the area responsible for our attention span. For our physical health, it lowers blood pressure, decreases inflammation, improves sleep quality, reduces pain, and is even shown to slow down our cellular aging process. Mentally, it helps us to better regulate our emotions, become more self-aware, and reduces anxiety, stress, and depression.

Why Can’t I Clear My Head?

So many of us find meditating really difficult, and it almost feels impossible. You find a comfortable, calm space, you try to bring your awareness to yourself, but your mind is just racing. You’re thinking about work, the laundry you haven’t done yet, the appointment you forgot to book, what to make for dinner.

So, how do we snap out of this? Meditation is like anything else; it is a learned skill. It takes time, persistence, and lots of intention.

Every breath is an invitation to be present, to release, and to awaken. Sit quietly, let your mind wander, and discover the infinite calm within.

Here are some helpful tools that can aid your nervous system and mind to truly, deeply rest, allowing you to fall into a deep meditation.

Environment

Environment is incredibly important when you are in the learning stage of meditation. While it is possible to meditate while walking down the street, if meditation is a foreign concept, or your nervous system is overburdened, this will feel impossible. By creating a safe, comfortable, calming space, you can give your body powerful relief.

If you can, meditate outside. Minimal distractions, just the sound of the wind in the trees, and the birds singing.

If this is not possible, find a quiet, comfortable space within your home, or anywhere else you feel comfortable.

Once your space feels safe, allow your body to settle into ease, noticing every sensation as part of your meditative journey.

The Physical Feeling

Make sure you are not too cold, not too hot, and you feel physically comfortable. The clothing you are wearing is very impactful. Try wearing soft, comfortable, natural fibres like linen, cotton, wool, or hemp, nothing tight or restrictive.

Synthetic fibres like polyester, acrylic, and nylon, can suffocate the skin, and even leach harmful chemicals into the skin. Fabrics have a measurable frequency, just like the human body. Energy is everything when it comes to allowing yourself to enter a meditative state.

Using high frequency, natural fabrics rather than low (or no) frequency, synthetic fabrics will allow your body to feel the relief and safety to enter a state of calm.  

Aromatherapy

I love to use frankincense prior to every meditation. It is incredibly calming and grounding. You can burn frankincense resin, put a few drops of the essential oil in a diffuser nearby, or just apply the essential oil to your pulse points.

Prior to your meditation, you can even apply a drop in the palm of your hands, rub them together, cup them around your nose, and deeply inhale through your nose.

Other essential oils like Myrrh, Lavender, Rose, Ylang Ylang, Cedarwood, and Sandalwood can also be very supportive.

Frequency

Music and frequency are powerful tools for healing, and for meditation.

I personally love to listen to hand pan frequencies, I find it very grounding and calming. Some other favourites are nature sounds, or Tibetan healing sounds.

Different frequencies can be beneficial in different ways; here are a few solfeggio frequencies that can be very beneficial to play prior to, or during your meditations.

111Hz – Deep meditation, awakening, stress relief.

396Hz – Release fear, guilt, and anxiety.

432Hz – Alignment with nature.

528Hz – Positive transformation, healing.

639Hz – Connection, love, and emotional healing.

963Hz – Spiritual connection, higher consciousness, unity.

1111Hz – Positive energy, presence, spiritual awareness.

Movement

I like to move my body prior to a meditation to help my body begin to release on a somatic level. For me, this is in the form of Fascial Manoeuvres, which combines gentle movement, pressure, breathwork, and intention.

For you, this may be some light stretching in areas where you may feel tense, a walk, a run, martial arts, even just jumping or dancing. Whatever feels good.

Expending some physical energy prior to a meditation can be a great way to release any negative or nervous energy prior to entering in your calm, flow state.

Affirmations & Intention

I like to use affirmations before, during, and after my meditations, depending on my intention. While you can enter a meditation simply to be present, setting a clear intention beforehand can help guide your practice and create a sense of safety, calm, and focus.

For example, if you are feeling stressed or overwhelmed, your intention could be to release this energy and invite peace. If you are feeling angry, irritable, or resentful, your intention could be to let go of these emotions and welcome love, forgiveness, and calm into your heart.

Affirmations are often more powerful when spoken out loud, but if you’re not comfortable doing that, simply repeating them silently in your mind works just as well.

Here are some grounding statements that can support your nervous system and overall sense of calm:

• I am safe.
• I am supported.
• I am fully present.
• I release all negativity from my body.
• I release anxiety, anger, resentment, and lack.
• I welcome joy, calm, excitement, and abundance.
• My mind is open.
• I am open to healing.
• I am open to growth.
• I am open to transformation.

Take a short, meditative moment now: place your hand on your heart and feel the words you are reading. Let them settle into your body, your mind, and your spirit.

You don’t need to follow a script, say what feels right for you in the moment. And if the words don’t come easily, you can explore these curated morning and evening affirmations to help guide your practice:

• Mindful Morning Affirmations
• Mindful Evening Affirmations

When To Meditate

Meditation is powerful any time of the day. Whenever you have time in solitude, with a peaceful environment, no matter what time of day, take advantage of this time to meditate.

For me, as a mum of a 2-year-old, I always find time to fit in a meditation in the evenings, after she has gone to bed.

Scientifically speaking, there are two times in the day that are optimal to meditate. First thing in the morning, before you reach for your phone, get out of bed, or make a coffee. And last thing at night, after your evening responsibilities, when you are ready to drift off to sleep.

These times are like the doorway to our subconscious mind, and they allow us to take advantage of the state of our brainwaves.

As we drift off to sleep, our brain waves slow down from beta (the awake, fully conscious state), through to alpha, theta, and finally delta (deep sleep). And as we wake, our brain waves return from delta, back through theta, alpha, and beta.

As we gently fall asleep, or start to wake, we can take advantage of these altered brain states, allowing us to access our subconscious mind within our meditation, this is where true transformation through meditation can occur in your life.

The Neuroscience Behind Meditation

Neuroscience can be hard to follow. However, it can be very helpful for those of us who prefer to learn more scientifically, as opposed to spiritually.

Neuroscience can help you understand, in a more literal sense, why our brain loves to meditate, and how it is so incredibly beneficial for our mind, our body, our spirit, and our entire external reality.

Our brains are what neuroscientists refer to as “neuroplastic”. This means that they are adaptable, they can change.

The regions in our brain can literally shift, and change in size, and the neurochemicals can be physically altered. When we meditate regularly and consistently, we change our brain, literally.

Just like any other part of our body, our brain requires support, in the form of mental exercise.

The Amygdala

This is the part of our brain that controls our “fight or flight” response, and scans for potential threats in our environment. When we meditate, we reduce the size and activity of the amygdala. This lowers the release of the cortisol (stress) hormone, and reduces our body’s stress response.

For those of you who may suffer with severe anxiety and panic attacks, this is incredibly transformative.

The Prefrontal Cortex

This controls our emotional regulation, our reactions, our decision-making processes, and our focus. When we meditate, we increase the density of the grey matter in this space of our brain, improving all of the above.

If you tend to snap easily, or have a hard time making decisions, this is the part of your brain that needs support.

Communication Pathways

Our Amygdala and Prefrontal Cortex are connected by pathways known as white matter, that communicate with one another. When we meditate, we strengthen the connection, or white matter, between these two areas of the brain, allowing us to think more clearly. It also results in better emotional regulation, decisiveness, and softer reactions.

Default Mode Network

This part of our brain activates when our mind begins to wander; when we have constant brain chatter, and a racing mind. Meditation reduces the activity in this area of the brain, allowing us to be calmer, more present, and less distracted or overwhelmed.

Neurochemicals

Our brain produces many different chemicals, all of which fall into different categories, with individual functions, but in the interest of simplicity, they act as messengers to our nervous system. Some of these include serotonin, dopamine, histamine, adrenaline, endorphins, oxytocin, GABA, and glutamate.

Meditation encourages the release of neurotransmitters, allowing chemicals like serotonin and GABA (these create a sense of calm within the body) to increase, while significantly reducing the release of stress hormones, like cortisol and adrenaline.

When we meditate, we improve the areas of our brain that are associated with calm, safety, and focus, and we reduce the activity of the areas that cause us to feel stressed, anxious, and depressed.

If you want to delve deeper into the neuroscience behind meditation, some of my personal favourite reads are “Breaking the Habit of Being Yourself” and “Becoming Supernatural”, both by Dr Joe Dispenza.

The Practice Itself

Once you are comfortable, grounded, and settled, the act of meditation itself is very simple. There is nothing you need to force, change, or control.

Begin by gently bringing your awareness to your breath. Notice the inhale as it enters the body, and the exhale as it leaves. There is no need to breathe in any particular way, simply observe.

Thoughts will arise; this is completely normal. When they do, gently bring your attention back to your breath, a sensation in your body, or a chosen affirmation. Each time you return, you are meditating.

Some may find it helpful to start with a guided meditation. There are many platforms, such as “Gaia”, with wonderful options. I love “A Zen Mind”, and Dr Joe Dispenza’s guided meditations.

Start with just a few minutes. Even one conscious breath is enough. With time and consistency, your capacity to sit in stillness will naturally expand.

Take a moment now, to close your eyes, soften your shoulders, and feel the rhythm of your breath for just a single inhale and exhale, this is your meditation.

When we pause, we meet the part of us that is eternal, expansive, and free. Trust your body, trust yourself, and heal gently through stillness.

Meditation is not about perfection or escaping life, it is about meeting yourself fully. With intention, breath, and presence, you discover this calm space that is always here for you when you need it.

Trust your body, trust yourself. Let's heal the world, together.
Lisa x