Meditation – by Hansa Pankhania, AUM Consultancy


‘A change is as good as a rest’ probably isn’t a proverb that Prince Harry and Meghan Merkle (or any new parents for that matter) will be identifying within the near future. Whilst becoming parents is one of the most glorious changes in life, it does come with a drastic rise in responsibilities, as well as a drastic fall in rest time.

Getting some time to rest, or preferably sleep, is often virtually impossible. And when you do, there’s a sense of pressure to make the most of it. Invariably, you end up wasting those moments and not maximising your chance to relax.

The last thing they will be considering is meditation…but when young Archie decides that sleep is a good option, then Harry and Meghan may want to look for ways of relaxing and feeling at peace.

One way to help is to try some meditation exercises.  Meditation allows us to access our minds, becoming calmer and more peaceful because of it. When we are peaceful our worries and discomforts disappear, allows us to become happier. You only need 5-30 minutes a day to do it, meaning that even the most sleep-deprived among us can give it a go.

How can I meditate?

First of all, make sure you’re fully prepared

  • Design a place just for meditation
  • Keep a good posture when meditating, allowing the energy to flow throughout
  • Do not eat heavy before a meditation session

You will need to be in a place where there are no distractions. You will also need to clear your mind. This can be done by breathing deeply in and out. You will also need to be sitting in a comfortable place with your legs uncrossed and hands by your side. Close your eyes also and then focus on your breathing. Breathe in through the nose and try breathing out through your mouth.

Sit in a comfortable position, it does not need to be the lotus position which is the common image when meditating. You do not need candlelight, but you can if you wish. You also don’t need to be sitting but can lie down if you prefer.

There are a number of different methods of meditation. At AUM, we try to find the most suitable one for you during our training.  In this blog, we’re just going to look at two of the most common:

Mindfulness Meditation

To begin, sit down in a comfortable position with your eyes closed. Now allow yourself to become one with your breathing. Notice how you breathe in and out whilst also observing how it changes. Notice as the speed and rhythm changes, but make sure to only observe to not change it. You may find that occasionally your attention to your breath will drift away if this happens slowly bring yourself back and focus on your breathing again. For the next few moments, focus on how this breathing makes you feel.

Does it create a certain feeling or mood?

When this happens begin treating this as any other thought and bring yourself back to your breathing. You may continue this exercise for up to 2 to 30 minutes if you wish, after this, you can take your attention off your breathing and slowly begin to open your eyes.

Object mediation

This exercise will require you to focus on an object of your choice.  Study the object its shape, its curves etc. We recommend you do this exercise for about 2 to 5 minutes and after this close your eyes and try and visualise the object in your mind.

These are just two of the most simplistic methods of meditation. Maybe they work for you, maybe they don’t. It’s important to try different methods until you stumble upon the one that works for you. When you have found a method that works for you, feel free to contact Windsor Palace to pass on the good news!

Hansa Pankhania is an Author, Corporate Wellbeing Consultant, Executive Coach and Speaker. She has worked with over 150 companies helping managers and employees to live and work more resourcefully using simple powerful techniques that can be easily integrated into a busy routine.

Scroll to Top