World Meditation Day 2025: why meditation is good for you

Meditation might seem not suited to you or hard to fit in your day, but this World Meditation Day we urge you to give it a try! Meditation can truly change your mental health for the better and help you cope with the ups and downs of life. Find out why meditation is good for you and some easy ways to try it below!

Why is meditation good for mental health?

Meditation- even just 10 minutes a day- gives you a sense of peace and calm. The effects of the short time spent meditating go way beyond the short time you spend actually doing it- it can change how you feel all day long. In fact, regular meditation can actually change your brain, helping you stay more focussed and cope with life better. 

How do I meditate?

To start with, find a quiet space away from distractions, where you'll be undisturbed for 10 minutes. You don't need to sit on the floor, just sit comfortably on a chair or the bed.

There are a number of easy ways to meditate. It needn't be complicated or difficult, and you can find what suits you. To start with you could try a guided meditation. This means following along with audio or video. Try our box breathing video as an easy starting point. 

You could also try sitting quietly for 5-10 minutes, with one hand on your stomach and one on your chest. As you breathe in deeply observe your hand on your chest rising, and as you breathe even deeper the hand on your stomach should rise too. Let the breath out slowly and calmly, and notice your hands lowering as it does so. You can repeat this for several minutes, then gently allow your mind and body to come back to the present moment before carrying on with your day.

Children can also try meditation as a way to calm down when they are stressed or overwhelmed- try following along with our finger breathing video!

Meditation for anxiety and fear

Anxiety can be difficult to cope with. Meditation can make a big difference to anxiety- just commit to a short amount of time a day to focus on it. 

If you feel overwhelmed, try starting your meditation by trying the 5,4,3,2,1 method:

• Look around you and note 5 things you can see
• Look for 4 things near you that you can touch, and touch them
• Listen for 3 different things you can hear
• Try and notice 2 different things you can smell, and note what they smell like
• Lastly, notice what you can currently taste.

This practice helps bring you back to the current moment if your mind is spiralling. 

The 4-7-8 breathing technique is a great meditation for when you're feeling anxious or fearful. Simply breathe in to the count of 4, then hold your breath to the count of 7. Then let go of the breath and breathe out gently to the count of 8. Repeat several times until you feel calm. 

If you feel yourself going a little lightheaded during 4-7-8 breathing allow your breath to return for normal for a minute or two before trying it again. 

Mindfulness

Mindfulness is another practice that can partner with meditation to help you feel grounded. During the day, try to be mindful of what you're doing and be in the moment using all your senses. Here are some examples of how you can use mindfulness:

• when doing the washing up, notice the warmth of the water, and the feel of the bubbles on your hands
• when eating a meal, slow down and notice the textures and tastes of each mouthful
• when out for a walk, listen to the sounds around you and notice the sensation of your feet on the pavement
• resist the urge to always have background noise or music on, and use the silence to be present in the moment and what you're doing
• try sitting quietly and mentally scanning your body from head to toe, noticing how each part of your body feels
• be mindful of your feelings and emotions. If you notice you are feeling stressed or anxious, rather than trying to ignore it, take note and take steps to come into the present moment as suggested above.