Have you ever tried meditating? Perhaps you’ve dismissed it as being a bit too hippy and new age? Or wouldn’t know where to start?
Well I’m here to convince you why you should give it a go!
What is meditation?
I really like this description by Jon Kabat-Zinn:
[meditation is] paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment
Why should you do it?
- Meditation has been shown to physically change your brain, just 27 minutes a day has been shown to increase grey matter after just six weeks.
- Meditation reduces inflammation
- Immune function is increased with regular practice
- Pain decreases
- It increases happiness whilst lowering depression, stress and anxiety
- It enhances compassion and emotional intelligence
- It allows you to control your emotions far better
- Your focus and attention span will increase with Meditation practice
- Your memory will also improve
- If you have any type of sleep issues, there is a lot of evidence suggesting a mediation practice could make a substantial difference
But how?
It’s definitely not easy, but you can start right now. The more time you spend practicing, the better you’ll get at it, and the more you’ll benefit. You don’t need anything to start, nor do you have to sit in a funny position or chant or spend the whole day doing it. Even if you only have ten minute spare, that will be a perfect place to start.
There is an old Zen saying:
“You should sit in meditation for 20 minutes a day, unless you are too busy, then you should sit for an hour.”
I find the best way to start is to sit somewhere quiet, where you won’t be interrupted. You want it to be light and airy – the aim here is not to fall asleep. I repeat: You do not want to fall asleep! Sit comfortable and focus on your breath. As you breathe in, notice the sensation of the air entering your nose. Notice the breath as you pause before you exhale. As you exhale, again, notice the sensation of the warm air leaving your body.
Thoughts will keep entering your mind, but the trick is to not chase these thoughts. Let them enter your mind and let them exit, without taking part. I like to think of it like a blue sky with lots of balloons. As a balloon (a thought) comes into your vision (awareness), instead of taking hold of the string, just watch it float away. If a thought pops in your head about what you’re going to make for dinner tonight, don’t engage with it and start thinking about what ingredients you have in the fridge. Just acknowledge the thought as if you’re just an observer
You know sometimes when your phone or computer start acting up and you have to restart? This is how I think of meditation. It’s giving your brain a break from the constant chasing of thoughts. But it’s also very different to sleep. When did you last give your mind a break?
If you’re new to meditation, it’s so much easier to get started with guided meditations instead of trying on your own for the first time. I go to classes, but there are so many great mp3’s and free youtube meditations that will help.
I’d love to hear your meditation experiences and tips.
How Meditation Fits into a Paleo Lifestyle
You might be wondering why meditation is being discussed on a Paleo blog. But when you think about it, the Paleo lifestyle isn’t just about what you eat – it’s about how you live. Stress, chronic overwhelm, and modern distractions are not part of our evolutionary design. Our ancestors weren’t glued to screens, juggling 20 tabs in their brain at once. Meditation is a simple, ancestral way to restore calm and clarity – something we desperately need in the modern world.
Regular meditation can help regulate cortisol levels, improve sleep, and support better decision-making – all things that support your Paleo goals. When you're calm and focused, you're more likely to eat intentionally, sleep well, and move your body with purpose. These are foundational habits, and meditation helps reinforce them.
If you’re curious about how to get started, try short guided sessions through apps like Insight Timer or Calm. Or keep it old-school: sit, breathe, and observe your thoughts. It’s all part of tuning in, not checking out.
🧘♀️ What does meditation look like for you? Share your experiences in the comments – I’d love to hear how it’s helped (or challenged!) you.
Creating a Consistent Meditation Habit
One of the most common hurdles with meditation is consistency. We know it helps. We know it feels good. But somehow, life gets in the way. The good news is that building a meditation habit doesn’t require discipline so much as it requires structure. Just as you might meal prep on a Sunday or schedule your workouts, the same principle applies to your mindfulness practice.
Try attaching meditation to an existing habit. For example, sit for five minutes before your morning coffee, or wind down with ten minutes before bed. You can even create a ritual around it – light a candle, make a cup of herbal tea, or use a specific meditation cushion to anchor the habit. These simple cues signal to your brain that it's time to be present.
Remember, there’s no perfect way to meditate. You don’t need incense, Himalayan bells, or to silence every thought. Some days your mind will wander relentlessly. Other days, you might drop into stillness easily. The key is to keep showing up – without judgement.
Forms of Meditation You Can Explore
Just like there are different Paleo approaches depending on your lifestyle, there are many meditation styles – and you don’t have to stick to just one. Here are a few popular types to explore:
- Mindfulness meditation: Focuses on observing thoughts and sensations without attachment. Great for beginners.
- Body scan meditation: A gentle way to bring awareness to physical sensations, often used for relaxation or pain relief.
- Loving-kindness meditation (Metta): Cultivates compassion towards yourself and others by silently repeating positive phrases.
- Breath awareness: Involves concentrating on the rhythm of your breath. Especially useful during stressful moments.
- Walking meditation: Combines movement with mindfulness and is a great alternative if sitting still feels difficult.
There’s no need to force yourself into a style that doesn’t suit you. Play with different approaches and see what resonates. What matters most is how you feel after – calmer, more grounded, and more aware.
Using Meditation to Break the Stress-Eating Cycle
Have you ever noticed how quickly we reach for snacks when we’re overwhelmed? Stress eating isn’t about hunger – it’s a coping mechanism. Meditation helps create a crucial pause between the feeling and the impulse. That pause is where you can make a different choice.
By building awareness through meditation, you become more attuned to your emotions and physical sensations. You might notice the tightness in your chest before the biscuit in your hand. Or realise that what you really need is to take a break, not eat. Meditation strengthens this self-awareness muscle and helps you respond rather than react.
This awareness doesn’t just apply to food. It helps with sleep, movement, relationships, and how you handle life’s curveballs. The more you meditate, the more you build that internal resilience – something that’s arguably just as valuable as nutrition or fitness in a modern Paleo lifestyle.
Meditation and Your Nervous System
We often talk about diet and inflammation, but rarely do we talk about the nervous system in the context of healing. Yet it’s one of the most important pieces. Chronic stress keeps your sympathetic nervous system (fight or flight) activated. This can suppress digestion, disrupt sleep, and even inhibit fat loss and muscle repair.
Meditation is one of the most effective tools for activating the parasympathetic nervous system (rest and digest). This not only supports gut health but creates a fertile environment for the body to heal, repair, and thrive. It’s not woo-woo – it’s physiology. When your body feels safe, it functions better.
Start Small, Stay Curious
If the idea of sitting in stillness feels daunting, start small. One minute. Two minutes. Just enough to tune in and notice what’s going on inside. Maybe your breath is shallow. Maybe your shoulders are tense. Maybe you haven’t exhaled fully all day. This simple act of noticing is the beginning of mindfulness.
You don’t need to clear your mind or become a monk. You just need to listen in. Over time, these small moments of presence add up – and ripple out into every part of your day.
You Already Have What You Need
The best part about meditation? It’s free, portable, and always available. You don’t need fancy tools or expensive apps (though they can help). All you need is your breath and a bit of time. Whether it’s a few deep breaths in traffic, a moment of stillness before lunch, or a wind-down ritual before sleep – you can begin right now.
So if you’ve been curious but hesitant, take this as your sign to give it a go. You might be surprised how just a few minutes a day can completely shift the way you feel, think, and move through the world.
🧘 Still unsure? Try it for a week – five minutes a day. Then notice the difference. Let me know how you go – I’d love to hear what shifts for you.
