Taking 10 minutes to do ‘nothing’ may seem like a luxury you can’t afford. But it’s essential when it comes to maintaining one of your greatest assets: your mind. The terms ‘meditation’ and ‘mindfulness’ might seem a bit hocus pocus but you’ve got to admit: we could all use some strategies to chill out from time to time.

After all, your mental health is an imperative part of your overall health and influences your risk of developing illnesses such as heart disease, according to Beyond Blue and the Heart Foundation of Australia1.

So here’s a no fuss, research backed introduction to meditation.

Redefining Meditation

As it turns out, you don’t need to light incense and sit uncomfortably for three hours to reap the benefits of meditation. Mindfulness meditation involves “spending specific time focusing on your senses and allowing your thoughts to come and go calmly, without judging or trying to change them”, according to SANE Australia2.

This kind of meditation has been shown to reduce symptoms of fear, stress and anxiety, preserve the brain’s grey matter, and improve concentration and memory, SANE Australia has stated2.

so here are some simple ways To introduce meditation in to your life.

Moving Meditation

Any movement can in fact be meditation, if it’s done mindfully.

Yoga is an obvious example, even the most vigorous forms encourage us to focus on movement and breathing with purpose an control. The same goes for Tai chi and Qigong.

Other not so obvious types of movement meditation include walking meditation (kinhin meditation) and colouring in (as reported by the ABC)3.

The University of New South Wales even Says paying attention while brushing your teeth can be an act of meditation4.

Guided Meditation

Many of us don’t have the skills or discipline to meditate solo , which makes guided meditation tools very helpful.

The following free resources are backed by science and some of australia’s leading mental health organisations:

  • Smiling Mind: backed by SANE Australia, this app provides meditation programmes to help you cope with the stresses and challenges of daily life2. it has programmes for young children, teenagers, adults, as well as those in sporting, educational and workplace settings5.
  • Headspace Meditation and Mindfulness: this app has a series of guided meditation ‘packs’ designed to address common issues. For example, the ‘work and performance’ meditation packs include modules around productivity, focus, creativity and balance. The ‘Sport’ Acts include motivation, focus, training, analysis and recovery6.
  • ACT Companion: Companion app to best-selling book The Happiness Trap, this app has mindfulness recordings for beginners through to experienced meditators . They run from less than five minutes to over half an hour and are designed to use anywhere, anytime – even on the busiest days7.

Protecting your Everyday Health

As well as taking the time to protect your physical and mental health each day, it’s important to protect yourself all year round with the right insurance. Speak to us today to discuss your options.

By putting the right plan in place now, you’ll have one less worry on your mind and more headspace for meditation.


  1. Mental health and heart disease (https://www.heartfoundation.org.au/Heart-health-education/mental-health-and-heart-disease)
  2. Mindfulness (https://www.sane.org/information-stories/facts-and-guides/mindfulness)
  3. Five minutes of colouring can have same benefits as hour of meditation, expert says (https://www.abc.net.au/news/2017-03-26/calming-the-mind-with-colouring-in/8388028)

  4. Mindfulness (https://student.unsw.edu.au/mindfulness)
  5. Smiling Mind App (https://www.smilingmind.com.au/smiling-mind-app)
  6. Headspace App (https://www.headspace.com/science)
  7. ActCompanion App (http://www.actcompanion.com/)

The information posted is intended to be general in nature and is not personal financial product advice. It does not take into account your objectives, financial situation or needs. Before acting on any information, you should consider the appropriateness of the information provided and the nature of the relevant financial product having regard to your objectives, financial situation and needs. In particular, you should seek independent financial advice and read the relevant product disclosure statement (PDS) or other offer document prior to making a decision.

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