British Lung Foundation
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Top five meditation tips

1. Location and time

Find a set time and place to practice — somewhere quiet and relaxing where you will not be disturbed. Meditation is most effective when you practice for 10 minutes at the same time every day. You might want to set a timer so that you don’t have to keep checking the time.

2. Position

Sit on a chair or with your legs crossed on the floor. Sit upright with your chin slightly tucked in and your neck relaxed. Place your hands on your knees.

3. Close your eyes

At first, keep your eyes open. Try to defocus, staring into middle distance. Take five deep breaths in and out. This deep breathing slows your heart rate, relaxes your body and helps to focus your mind. On the final breath, close your eyes.

4. Shift your concentration

Start to concentrate on your body. Zone into your senses – what can you hear, smell and taste? Notice any muscles that feel tense or relaxed, but don’t try to change them. Focus on the sensations where your feet touch the ground and your hands meet your knees. Then, turn your attention to your thoughts and mood. Notice any ideas that arise, but don’t try to change them.

5. Breathing

Now, focus on your breathing. Follow the in and out flow, and observe how your body rises and falls with each breath. Note if your breathing is shallow or deep, but don’t try to change it. Continue to do this for the rest of the session.

Once you’ve practiced meditating a few times, you can tap into this feeling of relaxation and being mindful of the present at any time. If you’re feeling stressed or anxious, take a few deep breaths in and out, focus on those breaths and feel your body relax.

6 Replies

Hi Martin

Many thanks for your wonderful reminder of what meditation can do. I have been using it for years - especially mindfulness meditation, but often it is really hard as all I seem to be aware of are the aches, pains and problems in my life - which seem insurmountable. I know I need to accept the 'here and now' but sometimes the 'here and now' just stinks! Any advice?

In despair



Hi, Martin and Swimmer,

Thanks Martin for posting the 5 steps.

Have practised yoga and meditation for 25 years and it really makes a big difference in this life.

The mind and body get used to reacting in a certain and not always helpful ways.

Meditation helps us train the mind and body into new ways of being, often healthier ways of being and helps to relieve suffering

To meditate you don't need to be a Christian, a Hundu, a Pagan, a Muslim, a Bhuddist, in fact an anything! Just do it, investigate and see if it helps you.

As I am not now able to travel far these days I use this web programme to further my meditation practice of mindfulness. It has lots to offer, so you may like to try. The programmes will stream to a laptop, tablet or mobile or download via iTunes.

May everyone be happy, healthy and at ease.



Thank you Martin and Polly that's a good site, I put it in my 'favourites' so I can have a good look later.

Empty yourself of everything.

Let the mind become still.

The ten thousand things rise and fall while the Self watches their return.

They grow and flourish and then return to the source.

Returning to the source is stillness, which is the way of nature....

Lao Tsu, Tao Te Ching


Thanks for posting this today I will give it a try. I use guides meditation tapes quiet a lot and have always found them very helpful. Recently I had a day procedure done in my local hospital it involved a lot of waiting I tend to get very anxious so I turned my mind into the what I could remember from my cd's and found the time passed quickly and I did relax a little. I know I had a much better experience because of the cd's I had been listening to.


My husband is awaiting tests for cancer of the prostate, to be treated by chemo. I found myself getting stressed out about this but do think I need to conquer this feeling. It wont help him. So time for a little meditation to get things into perspective and to be more positive.


Thank you Martin I have been wandering along this road for a while and you have shown me a sighpost - my meditation discipline is where I must put in some work - grateful for the tips on meditation, which I inwardly know will help to control my anxiety/ panic attacks. Your words have come like a kick up the **** for me ;) now it's up to me to take the steps forward .


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