Seated Meditation

Seated Mediation

Seated Mediation 1838 1920 Zoe Warren
  • Sit down cross legged. It can be more comfortable to sit on a block or a cushion.
  • Sit up tall and then work your way through your muscles relaxing them, eg relax your jaw, soften your shoulders, relax your fingers and toes. You’ll be surprised at how much tension you hold through the body without realising it.
  • Close your eyes and concentrate on your breath. The feel of your breath, sound of your breath, depth of your breath, even the rhythm..
  • I usually set an alarm on my phone for 5, 10 or 15 mins of meditation depending on how long I have.
  • Your mind will become distracted at times, don’t panic, just bring your awareness back onto the breath and gradually let go of the over-active side of the mind. 
  • There are many different things one can meditate on, different pranayamas (breathing exercises), different body parts, evocative music, watching a candle, etc.. To start with though just become inquisitive about every aspect of your breath. 
  • With regular practice meditation can become an invaluable and hugely enjoyable part of your daily routine. 
  • Create space. Create clarity. 


  • The benefits of meditating are unending! At the least you can begin to calm your mind and let go of the over thinking/ worrying that is common in so many of us. At the most you can explore the huge depth meditation has to offer and begin to understand your true self. Atman. 
  • Meditation has been scientifically proven to reduce stress, to help with depression, to slow ones heart rate and calm the body and mind down. 
  • In modern busy life we are often running on our sympathetic nervous system (flight or flight) which means adrenalin is coursing through the body. This means we don’t take in nutrients in our food, we don’t sleep well, we feel depleted as all our energy is wasted. With a regular meditation practice we can start to remind the body to run off the para-sympathetic nervous system (rest and restore). This is when we are in optimum health, nutrients from food are able to nourish our body, we sleep well and we feel full of life, full of prana.