5 meditation techniques to help you stay in control by Rachael Finch

June 18, 2018

Meditation is something I think we should practice every day. It can help reduce stress and anxiety and improve focus and self-awareness. Just five minutes of meditation a day can have a profound effect – especially in today’s busy world. A morning meditation allows me to focus on my intentions for the day and gives me a boost of positive energy.

Anyone can meditate, and you can do it anywhere. My online health and fitness program, Body By Finch, teaches members the importance of mindfulness with weekly meditations and sleep visualisations. I truly believe training our mind is just as important as training our body – it needs exercise, discipline, and love. If you’re new to meditation or you just want some new tips, here are my meditation tips and techniques you can do anywhere, anytime.

Active meditation

I practice this if I don’t have time to sit in a quiet space and meditate with no distractions. I can incorporate ‘active meditation’ while I’m walking Dom in the pram, practicing yoga, brushing my teeth or simply walking down the street. It involves being completely aware of my surroundings and not letting the mind wander anywhere else. I focus on my body and where it is, the sounds, smells, and textures of objects around me. I can do this for up to 30 minutes at a time.

Equal Breathing

This technique is fabulous if you struggle falling asleep. To start, inhale for a count of four, then exhale for a count of four – only breathe through your nose and keep your mouth closed. If you find this easy (or hard) you can change the count, just make sure you inhale and exhale for the same number of seconds.

Box breathing

This beauty has been a technique I’ve used for a couple of years now. It’s simple but oh so effective. It involves breathing in for 4 counts, holding the breath for 4, releasing for 4 and holding on the bottom again for another 4 counts. I repeat this ‘box’ rhythm for as long as I can and it has an incredible effect on how my body feels. My heart rate drops and I feel a lot more at ease. I can even do this while I’m sitting in traffic.


A great way to get more bang for your mediation buck is to practice ‘grounding’ while you’re meditating. I lay outside on my balcony or when I can on the earth in the park or at the beach. This immediately makes me feel safe and connected and there are studies that discuss the relationship of the electromagnetic fields in our body during this process.

Alternate Nostril Breathing

Begin by sitting on the floor, legs crossed, back straight. Hold your right thumb over your right nostril and inhale deeply through your left nostril. Once you’ve breathed in plenty of air, close off the left nostril with your ring finger, then exhale through the right nostril. Switch sides by inhaling through your right nostril, closing it off with your right thumb and exhaling through the left nostril. Try and repeat this for five minutes.

Article by Rachael Finch Founder www.bodybyfinch.com

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