Using guided meditation and other forms of meditation to bring calm

Ayurveda has been gently preaching the power of meditation for over 6,000 years. The ancient texts explain that it’s a powerful tonic for the mind, just as an invigorating shower is for the body. Yet it’s way more than simply a mental tool. Modern research shows what yogis have known all along: meditation can have a direct effect on the body, reducing hypertension and cholesterol, soothing allergies, asthma, and headaches. Meditators are less likely to rely on alcohol or cigarettes and spend 70% less time in hospital. Meditate regularly and you’ll find you’re far less prone to anxiety, depression, irritability and insomnia: it’s like taking a peace and happiness pill.

There is no one way to meditate, you just need to find one (or more) that suits you. Be patient, you may need to try a few kinds before finding your best fit.

Focused attention meditation

Here you focus on one particular thing with the aim of calming body and mind {samatha}.

- Metta (loving kindness): a practice in which you work on feeling love for yourself; for people you love; people you dislike and the whole world.

- Sound/mantra meditation: focusing on a sound or series of sounds or chants.

- Mandala or yantra meditation (where you focus on an image).

- Pranayama (yogic breathing).

Open monitoring meditation

In these forms of meditation, you let your focus roam, monitoring everything that is going on, inside and outside, without judgement or attachment. So instead of pushing away thoughts, feelings, sounds, scents, you recognise and accept them, without dwelling on them. The aim here is clarity and awareness.

- Vipassana: Also known as Insight Meditation, the aim is to find the truth about our lives via a deep, clear and precise awareness of both mind and body.

- Process-oriented meditation: works with whatever comes up in the body and mind; it doesn’t seek to avoid distractions but to use them for exploration.

Mindfulness meditation

This form of meditation focuses on coming into the moment, whatever you are doing. See our feature Everyone is talking about it: What is mindfulness? Bring mindfulness into everyday life by turning your shower or bath into a mindful ritual, noticing the scent and feel of your favourite Kama Ayurveda bath oil or body wash in the water and on your skin.

- Pay attention as you remove your makeup and cleanse your skin for instance with Geranium Cleansing Cream.

- Notice how different products feel on your skin, an oil will feel different from a cream; Rose & Jasmine Body Butter has a different texture to a moisturiser.

Guided meditation

One of the easiest ways into meditation is to let an expert guide you into a receptive state of mind. Many yoga teachers incorporate guided meditation to their classes, gently easing you into relaxation and then leading you through a series of images or mental journeys. Alternatively, you can find a massive range of guided meditation sessions online.

Some aim to help foster relaxation and sleep which are ideal at the end of the day. Try one after massaging yourself with our Sugandhadi Massaging Body Oil. Others help you start your day feeling full of energy and motivation. Follow your session with an invigorating shower using our Rose & Jasmine Body Cleanser

Three simple DIY ways to start meditating

You can practice these techniques any time, any place.

1. Follow the breath: Don’t try to control your breath in any way. Simply notice the inhale, the exhale, and the pause between the two. Every time your mind wanders, gently bring it back.

2. Count to ten: Count very slowly from one to ten in your head, keeping your attention on each number. If you feel your attention wandering, go back to one and start again.

3. Body scan: Scan slowly through your body, noticing where you are holding tension. Don’t judge or consciously try to relax, just be aware. Move gently from your head to your feet, paying attention to any changing sensations.