07/04/2026
Research shows that focusing on a single sound or sensation can reduce mind-wandering over time, allowing the mind to feel more still and clear. (Lutz et al., 2008; Brandmeyer & Delorme, 2021).
How to try it:
Take a deep breath in, then hum slowly as you exhale. Keep it steady and relaxed. Feel the vibration in your face, chest, or throat, and let your attention rest there.
If no one has taught you how to meditate and you struggle to, remember its a lifestyle, its an exercise requiring daily practice but anyone can do it.
Please dont sit down and expect your 'monkey mind' aka default mode network to be clear. Ruminating thoughts are normal. Its all your brain has ever known. Brains hate change. There will be resistance. You have to be stronger than your monkey mind. You can be too.
Practices such as breathing exercises and humming are practical, quick nervous system interventions.
But if youd like to live more peacefully in our frantic world, my mindfulness coaching sessions give you the knowledge and confidence to practice mindfulness daily. You just need to be ready and dedicated to practice. https://www.gabriellesguidance.co.uk/mindfulness-coaching
Why? Because mindfulness meditation has been shown to reduce depression, anxiety, and stress in numerous scientific studies.
Remember meditation can look like whatever you want it to, whatever works for you.
References: (Because you cant believe everything on social media!)
Brandmeyer, T. and Delorme, A. (2021) ‘Meditation and the wandering mind: A theoretical framework of underlying neurocognitive mechanisms’, Neuroscience & Biobehavioral Reviews, 131, pp. 361–374.
Goyal, M. et al. (2014) ‘Meditation programs for psychological stress and well-being: A systematic review and meta-analysis’, JAMA Internal Medicine, 174(3), pp. 357–368.
Lutz, A., Slagter, H.A., Dunne, J.D. and Davidson, R.J. (2008) ‘Attention regulation and monitoring in meditation’, Trends in Cognitive Sciences, 12(4), pp. 163–169.
