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Sitting on the floor, with or without a cushion can be off putting for people when they think of doing meditation. Let alone the effort required to try and get your legs into a position that looks something like a pretzel.

I know from my own personal experience that when I first started to meditate by sitting on the floor, trying to focus the mind on something like breathing, and ultimately keep it focused can be a tricky skill to master.

You are encouraged to notice if or when your mind gets distracted and then to return your focus back to your breath.

Well, it didn't take long for my mind to get distracted from the discomfort of sitting on the floor. Admittedly a pillow helps, but when you're not used to sitting in a certain way then a little voice inside can soon become a big voice and tell you to move.

Now, don't get me wrong. There are benefits of floor sitting meditation. There's a sense of being more "grounded" or connected to the earth when sitting directly on the floor (or with a thin cushion). There can be a subtle energetic or psychological feeling that enhances the sense of presence and stability during meditation. 

Without the backrest of a chair, sitting on the floor can strengthen the core muscles (deep abdominal muscles, obliques, and lower back) which are essential for maintaining an upright, alert posture.

When learning to meditate, the important thing is to feel comfortable. Obviously not to the degree that you end up falling asleep. (I've done that by the way) Ha ha!

To meditate and keep your mind focused is much easier when your body is still. When your body becomes still then your mind has a better chance of mirroring that stillness.

So pull up a chair and incorporate chair meditation into your daily routine, whether at home, work, or while traveling.

Paul Blunt 

June 2025

Anxiety is often described as the brain's "fight, flight, or freeze" response being triggered when there isn't a direct threat. This can lead to a cascade of physical sensations (like a racing heart, shallow breathing, muscle tension) and mental patterns (like constant worry, rumination, and anticipating the worst)

When were anxious a part of our brain called the amygdala (often considered the brain's alarm system) can go into overdrive. It's like a smoke detector that's far too sensitive, going off at the slightest trigger.

When done properly, meditation practices like deep, mindful breathing send signals to your nervous system that you are safe. This leads to a decrease in heart rate, blood pressure, and muscle tension, promoting a deep sense of relaxation and calm.

Anxiety often manifests as repetitive negative thought patterns and excessive worry about the past or future.

Meditation teaches you to Anchor your attention to the present moment.

Over time meditation trains your mind to create space between you and your anxious thoughts. You learn to observe them without judgment, recognising them as transient mental events rather than absolute truths that you must act upon.

In conclusion

Meditation is not about eliminating thoughts or feelings, but rather changing your relationship with them. By cultivating presence, self-awareness, and a calmer nervous system, meditation empowers you to navigate anxious feelings with greater ease, fostering a profound sense of inner peace and resilience in the face of life's challenges. If anxiety is impacting your life, exploring meditation could be a transformative step towards greater well-being.

Paul Blunt 

July 2025

It's common for teens to feel overwhelmed by anxiety. Between school, social pressures, and the constant digital buzz their minds can be in overdrive. As a parent you may feel helpless,  wondering how best you can support them. The good is, there's a powerful tool you both can use to navigate these feelings together: mindful meditation.

Mindful meditation is more than just sitting quietly; it's a practice of learning to observe your thoughts and feelings without judgment. For teenagers, this simple act can be life-changing. Here are just a few of the incredible benefits that regular mindful meditation can bring to both teens and their parents.

1. It Helps Teens Understand Their Anxiety

When a teen is in the grip of anxiety, it can feel like a runaway train. Mindful meditation teaches them to step back and notice their thoughts and emotions as they arise, rather than being swept away by them. This creates a crucial space between a feeling and a reaction. They begin to see that a feeling of worry is just that—a feeling—and not necessarily a fact. This awareness is the first step toward managing and even reducing the intensity of their anxiety.

2. It Improves Focus and concentration

Anxiety often makes it difficult to focus, as the mind jumps from one worry to the next. By practicing mindful meditation, teens train their brains to stay present. This repeated gentle redirection of attention back to the breath or a specific object strengthens their ability to focus. This can be a huge help with schoolwork, sports, and any other activity that requires sustained attention.

3. It Regulates Their Nervous System

 Anxiety puts the body in a state of "fight or flight," raising the heart rate and increasing stress hormones like cortisol and adrenaline. Mindful meditation activates the parasympathetic nervous system, which is responsible for the body's "rest and digest" state. This physical shift helps calm the body, lowering the heart rate and blood pressure, and releasing tension. Over time, regular practice makes the body more resilient to stress.

4. It Strengthens Emotional Resilience

Life will always have its ups and downs. By practicing mindfulness, teens learn to face challenging emotions with greater ease and less fear. Instead of avoiding or suppressing their feelings, they learn to meet them with curiosity and compassion. This builds an inner strength that allows them to bounce back more quickly from setbacks, a skill that will serve them well for the rest of their lives.

5. It Deepens the Parent-Teen Connection

One of the most profound benefits of meditating with your teen is the opportunity to connect on a new level. In a world of screens and busy schedules, taking a few minutes to sit together in quiet presence creates a shared experience of calm. This shared practice not only models a healthy coping mechanism but also builds a foundation of trust and understanding. It shows your teen that you are there to support them, not just in times of crisis, but in the everyday work of building a peaceful mind.

We know it's not always easy to start, and although it's been said many times before, the journey of a thousand miles really does begin with that all important single step.

If you're both ready to take that step then please get in touch. 

https://mindfulnow.co.uk/contact-me

I look forward to helping you.

Thank you

Paul Blunt 

August 2025

While meditation offers a wide range of benefits, stress is the most common reason people seek it out.

Here's why it's such a significant issue and how meditation directly addresses it:

 In our fast-paced, modern world, stress is nearly universal. People are dealing with job pressure, financial worries, relationship issues, information overload, and the general demands of daily life. This isn't just a fleeting feeling; it's often a chronic state that has a detrimental impact on both mental and physical health.

These physical effects can contribute to a host of other health problems, from sleep issues and headaches to more serious conditions like heart disease. 

 The effects of chronic stress are often the underlying cause of many other issues people face. For example, stress can be a major contributor to:

Anxiety: stress often fuels anxious thoughts and feelings.

Poor Sleep: the mind races with worries making it difficult to fall asleep and stay asleep.

Difficulty Focusing: an overloaded stressed mind finds it difficult to focus and stay present.

Emotional Regulation: stress can make people more irritable, reactive and prone to negative thoughts.

Physical Pain: stress can manifest as tension headaches and bodily aches and pains.

How meditation provides a solution 

Meditation, particularly mindfulness meditation, is a powerful antidote to stress because it teaches people how to:

Observe and Detach from Stressful Thoughts 

Instead of being swept away by a torrent of worries, meditation trains the mind to simply observe thoughts without judgment.

This creates a psychological distance from the stressful thoughts, reducing their power over you.

Activating the Relaxation Response 

By using a method like breath focus for example, meditation stimulates the parasympathetic nervous system, which is responsible for the body's rest and digest functions. This directly counteracts the fight-or-flight response, lowering cortisol and adrenaline levels, lowering heart rate and blood pressure.

Builds Resilience 

With consistent practice, meditation can physically change the brain.

It can strengthen the prefrontal cortex (responsible for emotional regulation and focus) and reduce the size and activity of the amygdala (the brain's fear center).

This means people become better equipped to handle stressful situations when they arise.

In summary, while meditation can help with many concerns around health and well-being, it can and does make a significant difference in alleviating the single most common and impactful problem facing people today, which is stress. 

If you or someone you know is feeling overwhelmed then please get in touch or share the link below. 

https://mindfulnow.co.uk/contact-me

Thank you

Paul Blunt

September 2025