Meditation

There is no perfect way to be still.

Meditation is simply practice in bringing your attention back. Thoughts are not proof that you are doing it badly. Noticing you were thinking is the moment the practice begins.

Mark Elliot standing quietly on a beach at sunset

Start with five minutes

Sit, lie down or walk slowly. Choose one point of attention: your breath, a repeated word, the sounds around you or the feeling of your feet meeting the ground.

Set a gentle five-minute timer.
Let the breath move naturally.
When thoughts pull you away, notice them without criticism.
Return to the breath or your chosen focus.
Finish by noticing how your body feels.

Mark’s guidance

You do not need to sit in a cave, empty your mind or look serene. You only need to stop feeding every thought for a few minutes. Some days will feel peaceful. Other days will not. Both count.

When tense

Relaxation

Move attention slowly through the body, softening the jaw, shoulders, hands, stomach and legs with each exhale.

Everyday awareness

Mindfulness

Choose an ordinary activity and give it your full attention: washing a cup, walking, gardening or drinking coffee.

When grieving

Grief and loss

Make room for the feeling without asking it to leave. Breathe, name what is present and treat yourself gently.

Shared calm

For children

Keep it short and playful: three slow breaths, noticing five sounds or imagining a safe place together.