3 ways to achieve a calm and focused mind

Lifeflow was recently asked to contribute to an article commissioned by Bupa Life Insurance helping people find ways to achieve a calm and focused mind.

The Lifeflow techniques are outlined below, but you can read the entire article, including tips from a number of other ‘expert advisors’ on the Bupa website:
Read ‘How to Stay Calm: Wellness Experts Share Their Tips’.


As we juggle many competing demands in a busy day, it’s easy to get into a state where your mind just never ‘switches off’ – thoughts endlessly churning around, often over the same few problems. This is where even simple, quick meditation techniques can help – giving you practical skills to come back to the present moment, so you can better prioritise where your attention is going. Try these today:

Calming breath

Breathe out completely and then take a deep breath in, if you can, take it all the way down to your belly. Hold the breath for a few moments (just as long as is comfortable), and then slowly let the breath out with a sigh. Maybe try this a few times. If you like, add a yawn into the out-breath as well.

Morning cuppa meditation

Turn your morning tea or coffee into a meditation: very slightly slow down the whole process of having a cup of tea or coffee – notice the sound of the water boiling, feel the warmth of the cup in your hand, spend a moment to notice the aroma. When you actually drink it, practise staying with the flavours and the whole physical experience of drinking .Try this with eating as well – your body will thank you!

Deep relax

For a deeper relax, try this at the end of the day: find a comfortable chair to sit in, or even lie down. Start with noticing any tension around your forehead or eyes – open up to it, let it into your awareness. You may find that it then starts to soften on its own accord. Maybe spend 10-15 seconds before moving down to your cheeks and jaw. Then do the same thing, exploring the feelings and then letting the muscles gently soften. In this way, gradually work all the way down through your body, working down to hands and fingers, and down to feet and toes. Repeat several times for an even deeper relax.

Benefits to your health

Meditation can have an enormously beneficial effect on your health: by learning to relax deeply, and by being able to do this regularly, you can train your body to shift from ‘fight and flight’ mode to a calming and restoring mode – allowing your immune system to function better, slowing the ageing process and helping to sleep better – all leading to improved long term health outcomes, and more energy and enjoyment in your day.


Lifeflow meditation mindfulness Adelaide teachers John Burston 01John Burston

Director of Teaching