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Meditation | CrunchyTales

4 Simple Meditations To Revitalise Body And Mind

5 min read

At midlife, we can easily find excuses about why we can’t meditate. But it turns out it’s just as easy to find lots of reasons to do it. Meditation is not only a way of reflecting on a facet of life but also a chance to revitalise our mind and then wipe away the day’s stress, bringing with it inner peace. It’s a simple yet inexpensive practice you can do almost everywhere and it doesn’t require any special equipment. Also, learning how to meditate is straightforward, and the benefits can come quickly.

But first….set up your meditation space

If you are a beginner, creating a space and fixing a time and duration for your meditation is essential. It is an important way to establish a routine and get comfortable with the practice.

Choose a quiet and well-ventilated area of your home. It could be a tiny space that includes a chair or a cushion to sit on or it could be a specific ‘room of peace’ dedicated to your meditation. Ensure that the space is minimal, clutter-free, and predominantly white or with soft colours.

Keep one focal point at eye your level or slightly higher that will help you to anchor your attention. It could be a candle, a flower, a statue, a symbol or a painting that you can connect with. Ensure to turn off all distractions before you enter your meditative space.

I have a little bell that I ring before and after my session to help my mind to be more attuned. Set a timer, preferably with a soothing bell chime. Start with 3 minutes and then slowly build up to 5, 10 and even 15 minutes.

If during meditation your mind wanders, don’t worry. When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and focus again on your breathing.

How often to meditate

There are no specific rules. A person can consider starting with a few sessions per week, working up to one session per day. Meditating around the same time each day can make meditation a habit that is easy to incorporate into daily life.

If meditation is helpful, it may be beneficial to increase the frequency to twice or more per day or to use it to reduce stress whenever needed.

Which technique is the best for me?

For someone who meditates, the practice offers a chance to improve physical well-being, as well as emotional health. However, there is no ‘right way’ to meditate, meaning people can explore the different types until they find one that works for them.

When you need a break from this chaotic world and need to recharge your batteries, turn off those noises in the background of your mind with these simple yet effective techniques.

Breathing Meditation

Sit with your spine elongated. Take a few moments to be comfortable. Observe your breath go in and out through the nose. Sense the air enter through your nostrils as you breathe in and come out at the bridge of the nose.

Stay with the physical sensations of breathing. Observe how each breath feels different. Don’t judge, there is no need to force the breath to be longer. Just lovingly witness your breath.

After a while, as you breathe in and out, tell yourself: “I breathe in loving kindness. I relax as I breathe out“.

It is that simple. In a few weeks, you will feel a renewed love for yourself.

Heartfulness Meditation

Sit in your meditative posture. Gently close your eyes. Recall loving moments of your life. Be slow, savour those memories. Now bring your attention to the centre of your chest, to your heart chakra. Imagine you are breathing through the centre of your chest. Slowly in and slowly out.

If you need, you may bring the fingers of your right hand together and touch the tips to your heart centre to feel it. Stay with this feeling.

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In case you wish to take your experience a notch higher, imagine a flame in your heart centre and the light and warmth of this flame beginning to grow. Imagine it. Feel it. Take your time. Feel the light surround you, cleansing you, cleaning your room and your home.

Diamond Meditation

This is the perfect go-to practice to shield your energy and yet offer loving kindness to others.

Sit in your meditative posture. Take three to five slow breaths in and out. Bring your awareness to a spot in front of the centre of the chest. Imagine a rose. Then take 5 slow breaths, focusing on the rose in front of you.

Now bring your awareness to the left side of the ribs, just a short distance away from your body. Then, imagine a rose there. Take 5 breaths. Continue this by focusing on the back of your body – at the heart chakra level. Imagine a rose there and breathe 5 times again. Finally come to the right side and follow the same instructions. Now imagine 4 roses connecting to form a diamond shape around your chest. If you are seated on a cushion this diamond divides your body into two halves.

Now bring your awareness a short distance above your crown. Imagine a rose there. Take 5 slow breaths. Let it connect to the four roses at the heart level. As a final step, imagine a rose a short distance away from your tailbone – towards the floor. That is below your cushion or below the chair. Breathe slowly and allow this rose to connect with the four roses at the heart level.

You now have a diamond shield of roses around your energy field to keep you feeling protected and energised.

You can also boost the whole experience by keeping real crystals near you. This is a common practice during meditation. Crystals have healing properties that interact with your energy. Just do the research on the complete list of crystals and their meanings and find the one that will work best for you.

Verse Essence Meditation

The practice of this meditation is almost instantly grounding. It is based on a verse from the Bible (Psalm 46.10), “Be still and know that I am God.” If you wish, you can select any other sentence of your choice that you love and has a similar structure. You can even replace it with “Love and Wisdom is all I am and all I need.

Now, sit comfortably and slowly say the words out loud and with feeling. And then, delete the last word one at a time.


Be still and know that I am God.

Be still and know that I am.

Be still and know.

Be still.


Be still.

Be still and know.

Be still and know that I am.

Be still and know that I am God.


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About The Author

Nuthan Manohar - Wellbeing Whisperer

Nuthan Manohar | Wellbeing Whisperer

Nuthan Manohar is an international trainer, primary researcher and TEDx Speaker on wellbeing. She is the voice to tune into if you need let go of stress and embrace deep sleep. Of boundless energy, empathy and playfulness, she has dealt with various physical and mental ailments before she discovered her path of health and happiness. She is the founder of Me Met Me and blends exotic personalised Ayurvedic perfumes. An MBA, MSc Yoga with over 15 years in behaviour and research, she has worked with some of the finest Corporates and Developmental Organizations. She conducts webinars, workshops and retreats.

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