The in-the-moment guide to personal peace and the art of meditation

To some people, meditation is a scary word. It conjures up images of dark rooms where you must sit alone for hours and delve into your innermost thoughts. Or it means twisting your body into strange, pretzel-like shapes and chanting out-of-this-world mantras. But the truth is, meditation can be whatever you want it to be, as long as it allows your mind some quiet time.

'We all have hectic schedules - whether you're a mum, student or have a tough job - and we rush around all day from one commitment to the next without taking a break,' says Simon Low, the director of yoga and health and one of the founders of Triyoga in London's Primrose Hill. The truth is that finding space for oneself becomes very difficult as life becomes one constant demand after another.

Low says that because we also have to be 'on duty' around-the-clock thanks to email, faxes and mobile phones, looking for a private, quiet moment is everyone's quest. Unfortunately, many people's idea of this 'moment' consists of watching TV, reading a book or even having dinner with friends, which are all stimulating activities. The upshot: you may enjoy doing these things, but you won't achieve real calm. 'The wonderful thing about meditation is that it can be defined as anything that gives your mind time to stop and be still,' says Low. As more and more people are realising - even by default during a Pilates class or walking in the park - you need this mental break in order to function optimally in everything else you do.

So, once you accept that having this peaceful time can be rejuvenating and help you perform all your other daily tasks that much more efficiently, why is it so tough to commit to?

People shy away from meditation for a variety of reasons. Some simply don't think they have the time, while others fall asleep within five minutes of sitting down. Others believe meditation is too touchy-feely, or they can't manage to free their minds of worries or stress for an extended period of time.

'There are numerous ways to meditate, from reciting mantras and staring at candles to using breathing techniques and focusing your mind using various physical poses,' explains Low, 'but you have to explore and find the style that's right for you.' He acknowledges that what works for you today may change next month or next year. This dynamic, yet flexible trait is just another boon of this mental exercise.

So, how can you fit meditation into your jam-packed schedule? Have a look at our sample session below. The most important thing to focus on, Low says, is to breathe easily and consistently and not react physically or emotionally to outside thoughts. It can take several tries to effortlessly slip into a tranquil state, but taking any amount of time to be quiet and still will benefit your mind.

Sample meditation session:

1. Find a quiet place away from all noise and telephones (that means your mobile too)
2. Sit down in a comfortable place (or lie down if you can stay awake)
3. Make sure to straighten your spine, elongate your neck and lower your chin a bit towards your chest
4. Spend the first few minutes trying to relax every muscle in the body from your head to your toes. Focus on smooth, easy breathing through your nose
5. As you breathe, concentrate on each inhalation, exhalation and the natural pauses that occur in between. Acknowledge each component of this process
6. If you begin to lose focus and start thinking about other things, visualise your thoughts as clouds that come into your mind then gently evaporate.
7. At the end of your session, be sure to move slowly for the next couple of minutes, especially if you've been lying down.

Try to meditate for at least ten minutes or longer if possible every day, and you will feel less stressed and more focused.