I have practiced meditation for the last 22 years, starting when I was a stressed-out teenager facing countless exams. It brought me such a sense of calm and well-being - it was really fantastic as a stress- management tool. There are plenty of styles of meditation around, from Zen to Dru to Vipassana. I teach Dru Meditation in workshops, retreats and teacher training courses around the world.
What is so special about Dru Meditation? I believe in it so strongly because of its ability to arm you with the right tools for relaxation, whatever state of mind you're in. If you're agitated it will bring you calmness, if you're exhausted it will bring you energy, and if you're feeling anxious it will bring you peace. Added to this are the real healing powers and the sense of fullness and contentment that can be achieved through finding that still place that only meditation can lead you into.
Try my top techniques to fit the fantastic benefits of meditation into your busy day.
1. Rise and shine - morning meditation When you wake up in the morning, completely relax your body for one minute, while you're still lying in bed. Then gently sit up and wrap your duvet around you. Bring your attention to your breathing and let it get deeper without forcing it at all. Focus on your heart chakra (in the centre of your chest) and feel warmth spreading through your body as you breathe. Continue for five minutes, then stretch (ideally a Dru Yoga sequence!) and start your day.
2. Relax body and mind Dru Yoga is a powerful tool to help you relax. It systematically stretches and relaxes the muscles using graceful, flowing movements which bring calmness and increased energy. I often teach this relaxation at the end of a Dru Yoga class. Do some stretches then lie down on the floor on a firm yet comfortable surface (a soft carpet or blanket is fine). Cover yourself with a blanket so you don't get chilly. Make sure that your body is aligned in a straight line. Starting from your feet, tense and relax each part of your body. Contract the muscles first in your feet, and then feel each of the toes relaxing as you soften the feet against the floor. Work up the body, through the legs, hips, abdomen, chest, back, neck and head. Then focus on your breathing, and each time you breathe out, let your body release tension. As you breathe in, take peace and calmness into the body. Repeat for 5 minutes. To finish, gradually bring your awareness back to your body and feel how your body is positioned on the floor. Move your toes and fingers gently, then stretch and sit up without disturbing that wonderful feeling of relaxation!
3. Stress busting meditation technique Relax for a few moments and focus on your breathing, watching the natural rhythm of each inhalation and exhalation. Imagine a situation in your life that needs healing. Create an image of that situation in front of you, as if it were on a video screen. As you breathe in, draw some of the stress of the situation into your heart and immediately send it upwards and out of the top of your head as you breathe out.
Feel that above your head is a region of golden light in which you have full access to your healing potential. Imagine the stress entering this region and visualise the situation being completely healed. On an in-breath, draw this new situation into your heart and breathe it out into the scene in front of you, bringing peace and a good solution to that situation. See smiles of relief on the faces of everyone concerned. Continue to repeat drawing each in-breath down into your heart, and each out-breath into the scene in front, in an L shape. Repeat until you feel relaxed and calm.
4. Sunshine bliss This is great for the winter blues! On a sunny day, wrap up warmly and sit comfortably outside, whether on a chair or cross legged on the ground, facing the sun. Make sure your back is tall and upright and relax your shoulders and face. Close your eyes and let the sunlight radiate onto your face. Imagine that each cell is absorbing the sunlight and that you are being filled with energy and positivity. You can do this meditation when it's not sunny by visualising the sun and imagining its rays shining on your face. It's a simple technique but very powerful.
If you are able to practice these meditation techniques daily - you should find that you are better able to cope with life's stresses.
druworldwide.com druworldwide.com/ is the website where you'll find Dru meditation tips, retreats and holidays. Jane Clapham is a Dru Meditation teacher, and trains people to become meditation teachers in the glorious surroundings of Snowdonia, in North Wales, UK. She also leads meditation retreats and holidays in the celtic mountains of Wales and worldwide. Contact her at
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