Why Seeing Progress on our Goals Helps us Live a Happier Life

Why Seeing Progress on our Goals Helps us Live a Happier Life

Today, I want to talk about goals, progress and happiness and how all three things are interrelated.

For me the first few days of a month are always about revisiting my goals, taking a moment to realign myself with my values and mission and then working out my plan on what I’m going to do to help me get there.

In this article, I explore why seeing progress towards your biggest life goals can make you a happier person inside and out.


Did you know?

Pursuing your goals and having something to work towards is important for psychological well-being.

I don’t know about you. But I’ve always been a very goal-focused person. During high school I always had multiple things I was working towards. Whether it was house captain, being better at a certain sport, getting good grades etc.

In university it was no different, and now as I build my business and work full time, I always have a goal I’m working towards.

Sometimes I find it hard to understand those who don’t have any goals. Who aren’t working towards anything particular. How can you not be focused on bettering yourself each and every day, even if it’s just something small?

Although some of us may be better at goal setting and achievement than others, I 100% believe to my core that both of these skills can be learned and reinforced through habit.

I love this quote from one of my favourite success coaches, Darren Hardy. He says:

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

On the same note, Tony Robbins advocates that “Progress equals happiness” and I do believe these guys are on to something pretty special.


The Science Behind It – Goals & Happiness

According to a 2007 study, pursuing personal goals gives a person structure and meaning in their lives. The research also indicates that people who make progress towards their goals have better mental well-being than individuals who lack a sense of direction or purpose.

It may not sound like rocket science, but when we achieve one of our most difficult goals it can give us the confidence, motivation and the emotional reaction we need to continue taking action towards our other goals too.

I live by this strategy every single day.


The Importance of Commitment and Consistency

Like most people, a few years ago, I used to determine my daily priorities based on rolling to do lists and knocking off quantity rather than quality.

I’d ask myself, which items are the simplest and easiest to get done today, so I can tick off as many items as possible on that list.

In my head, I’d convince myself that this method was super productive. But at the end of the day, I’d find myself feeling guilty and defeated because despite what I’d tell myself, I knew that the most important and complex task was left unticked. Have you ever felt a similar way?

It’s not that I was procrastinating. I just had my priorities in the wrong order. Since completing a productivity course earlier this year, I realised that all I needed to do was shift my focus from quantity, to quality.

And wow, that small shift of focus has significantly impacted my progress towards achieving my big hairy audacious goals. I also feel so much happier and satisfied at the end of each day.


Now I’d love you to give it a go too.

Think to yourself, what is the one biggest and most valuable thing you can do today that will help you take one step closer to your goals? What is the one thing that if you get this done without doing anything else, you’ll be happy with your achievement?

It’s amazing how simply shifting your focus to completing your high return activities FIRST and taking small steps towards your goals each day, can make you feel so much more productive and content with your life.

You will no longer have that guilt hanging over your shoulders due to not doing that one high priority task that you promised yourself you would do. Especially when the excuse for not doing it is due to completing all the “small” insignificant stuff.


Are you making progress towards your goals?

The toughest question of all.

I love this time of the year as you can clearly separate those who have been taking consistent action towards their goals, from those who were all talk and never walked the walk.

Some may have even started by taking one step towards their goal, but never actually established a routine which allowed them to build momentum and keep a consistent pace going.

Procrastination is the biggest killer of your dreams. It does more than just undermine your performance but now science reveals that it can also impact your well-being, happiness and satisfaction with life.


So, what are your goals?

Is it to travel the world? Lose a few of those extra kg’s you built up over winter? Is it to learning more about healthy eating? Or maybe to live a happier lifestyle?

Whatever it may be, it’s always critical to continue taking small steps each and every day to get there.

If you’d like to learn more about living a happier and healthier lifestyle, check out the resources below:

7 Time-Saving Productivity Tips that Can Transform Your Life

7 Time-Saving Productivity Tips that Can Transform Your Life


Ever had one of these days…

You wake up in the morning exhausted, tired and stressed. You had another night of poor sleep, yet a big day at work awaits you. As you start to get ready you recall all the things you need to do today.

  • The meeting with your boss that you need to prep for
  • That big project you need to have done for your colleague, Mel, by lunch
  • You need to take your dog to the vet
  • Your insurance hasn’t been paid

The tasks keep rolling in…

Stress starts to kick in and it’s not even 8am! You check your phone and see that there’s 100 outstanding emails!

“OMG. How the heck, am I going to get all this done today.”

You enter the office and already people are pulling you in multiple directions. The papers on your desk are disorganised and everything seems to be a scurrying mess.

Suddenly you realise that the plans that you had for your day have gone completely out the window.

You spent the rest of your day putting out fires and reacting to other people’s problems. Finally, as you sit back at your desk you look at the time and it’s 5:30pm.

“What! Where did all that time go?”

You get in your car and start to reflect on your day as you drive home.

“Shit!!! I totally forgot to take my dog to the vet. Oh and I didn’t get that key project done for Mel. Dang it!”

You arrive home feeling defeated, exhausted and saddened by your lack of progress in your day. You also realise that tomorrow is likely to be an exact repeat of today, unless you can make a change.



7 Productivity Tips that Can Transform Your Life


Yep. My life used to be very similar to that story. And for many of you, I’m sure you are probably experiencing something very similar.

These days, so many of us find ourselves flying by the seat of our pants, reactive to other people’s agendas and problems.

We also find ourselves working really hard on multiple projects at the one time, to only discover that by the end of the day we have made little progress on any of them.

This is where I come in…

To help you make some simple changes to your day, in this article I explore seven productivity tips that can truly transform your life.

Even if you start with just ONE of these things and remain consistent with it over time, you are likely to see massive growth in your productivity and progress throughout the day.


1) Focus Only On What You Can Control

Not rocket science, right?

But you’d be surprised by the number of people who stress out about every single thing in their lives, including thing they have no direct control over.

Trying to control everything in your life is only going to lead to significant disappointment, anxiety and overwhelm. There’s no point stressing over things you can not, and will not ever control.

Instead, focus only on what you can control within your inner circle. Switch off from the rest.

A great strategy that can help you with this is to detach and switch off from the daily news and media.

Most of the stories shared on those platforms are negatively skewed, fear-inducing and bias anyway.

They also start your day off on a negative by reporting the latest scandal, devastating accident or conflicts around the world.

By detaching from common media sources and news, you will notice just how much freer you feel in your day, and how much more clearly you can think about the actual things that do impact your life.

Productivity Tips for Beginners _ Plan & Schedule Your Priorities

2) Plan Ahead & Limit Your Daily Priorities


Productivity tip #2 is to stop striving to get it all done. Instead, focus on getting the most important things done.

Although you may try to be a superhero with your numerous to-do lists and calendar tasks, you will be more effective during your day if you slash down your list to a smaller number of priorities.

Here’s how to do it:

  1. Write down all the things you want to achieve in your day
  2. Consider which tasks are most important to your goals and put a circle around them.
  3. Cross off the trivial.
  4. Estimate how long each of your priority tasks is likely to take you and schedule it into your daily diary or calendar. Make this a non-negotiable appointment with yourself.
  5. As other tasks come up in your day, plan them around your top 3 priorities. You may even schedule them to be completed in another day.
  6. Then as your priority appointment comes up, dedicate quality time to finishing that chosen task
  7. Once your top 3 priorities are complete, then you can consider ticking off some of the others things on your list.

That way, even if you only complete those three things and nothing else, you’ll still feel satisfied with what you have managed to accomplish for the day.


3) Work in 60-90 Minute Intervals 


Rather than working non-stop at your desk for an entire day, give your brain a chance to rest and rejuvenate.

You will be much more effective if you break your day into 60-90 minute intervals of uninterrupted focused work, rather than spending hours at your desk with no breaks.

Not giving your brain a break actually hinders attention, focus and performance. It is much more effective to give your brain short breaks in between as a little pick-me-up.

It is also easier to work at your optimum performance level for shorter bursts of time compared to trying to sustain it over a long period of time.

Some ways you can do this include:

  • Taking a short stroll around the office to get your steps up for the day
  • Do some stretches away from your screen
  • Go on a tea break or take a moment to fill up your water bottle
  • Engage in some deep breathing exercises at your desk
  • Eat away from your desk for morning tea, lunch and afternoon tea
  • Catch up with a colleague for 5 minutes

Working for multiple hours straight without breaks will only put you in the vicious cycle of feeling like you’re working a lot but not getting much done.

This productivity tip is worth its weight in gold.


4) Get Up 90 minutes Earlier


Getting up 90 minutes earlier each day can give you a massive advantage in what you achieve in a given day. Especially, during the work week.

Although for some, the idea of getting up earlier may sound scary, those who are willing to get up earlier to knock off the first priority for their day, will unlock access to one of the greatest superpowers:

  • Being in control of their morning
  • Taking an additional step closer towards their biggest goals

There are no distractions, your mind is clear and your brain is at its optimum for high-performance.

Even if you can only fit in 30-60 minutes a day, this will put you leaps and bounds ahead of your competitors or colleagues, before the work day has even begun.

As part of my morning routine, I do this every day during the week.

It has had such a drastic impact on my life and there’s nothing better than starting your day feeling in control, and having made progress on one of your top priorities before you’ve even entered the office.

That way, if you do get pulled in multiple directions or need to put out fires, you’re happy to do so because you have already completed your most important priority for the day.

How to express gratitude through meditation


5) Make Time to Meditate in the Morning

My favourite productivity tip of them all….

Start your morning with a short mindfulness meditation. This is a great way to improve productivity during your day.

Meditation is becoming more and more popular in Western society as a way to more effectively manage stress and anxiety. But there are many other physical, emotional and mental health benefits of meditation too.

The benefit that I love most is that it can help to boost productivity in your day.

Meditation can help boost productivity by:

  • Improving your ability to focus
  • Slowing down your thoughts
  • Aiding effective decision making
  • Starting your day feeling grounded and balanced
  • Refreshing your body and relieving built up stress and anxiety that may have accumulated from the day before
  • Reducing the negative impacts of chronic stress on the body

Meditation is now a non-negotiable part of my morning routine. I find that it really helps to set me up in good stead to tackle the day.

It keeps me focused, organised and level-headed.

Sure, it is an exercise that can take some time to master, but there is little investment required and the basic concepts behind it are pretty easy to grasp.

If you’d like to learn more about meditation, you can check out our FREE/ Lite Meditation eCourse below.



6) Limit Phone Use

Multi-tasking is one of the greatest killers of our productivity.

Our mobile phones are one of our greatest temptations, yet it is something we carry around with us day in and day out.

Even at work, we can find ourselves checking texts from friends, emails and social media at multiple times during our work day.

By limiting your phone use or keeping it in your bag on silent or switched off whilst at work, you will notice such a drastic change in your productivity.

Some of you may have panicked whilst reading that:

“What? Switch off my phone…. I don’t think so buddy.”

But the reality is that the more you succumb to your phone and allow it to pull your attention away from your work, the more harm you are doing to your brain and its ability to stay focused.

You are literally training your brain to seek out distractions to keep occupied.

If turning off your phone during the day is not an option, then even just consider turning your phone app push notifications off.

That way, you won’t find yourself reacting to the constant buzzing or beeping of alerts on your home screen.

Instead you’ll be taking control back over your day, by only choosing to check your phone when it suits you. For example, between your 60-90 minute work intervals.

Productivity Tips for Beginners _ Stop using your phone at work

7) Delegate More 


This productivity tip may be more relevant to some than others. But eve so, all of us probably have room for improvement when it comes to doing less ourselves and delegating more.

The problem with most high-achievers is that we often want to do it all. But we simply don’t have the resources to live this way.

There are many tasks in our day that we can delegate whether it be:

  • Delegating a straight-forward work task to a colleague or assistant
  • Paying for a house cleaner rather than doing it yourself
  • Getting your partner to cook dinner one night if you’re running behind or have had a busy day
  • Delegating some of the household chores to your kids or partner
  • Hiring a virtual assistant or someone on Fiverr to help you out
  • Hiring someone of Air Tasker to do some trivial household jobs

There are many ways you can delegate low priority tasks to save time in your day.

This will help you to get more done in your day by doing less yourself and spending less time on trivial tasks.


Top Productivity Tip: Start a Morning Meditation Practice

Meditation for Productivity

Meditation is something that has truly transformed my life.

It has helped me move from the person I was (someone who did not handle stress well, was constantly filled with anxiety and had scattered thoughts) to the person I am today (much more balanced, calm and focused).

Of course, I still experience stress and anxiety from time to time. After all, it is a common fault of high-achievers. But, I can definitely see the positive impacts it has had on my life.

If you are interested in learning more about meditation for productivity and how to get started, our 14-day Online Meditation Course “Journey to Calm” would be a great resource for you.

Icon Journey to Calm Course

Click here to learn more about the Journey to Calm Course. 


If you’re brand new, also ensure to grab your copy of the FREE Meditation Checklist below. That way you can start to learn about the 7 basic steps of meditation.

Enter your details below to receive your FREE Meditation Checklist straight to your inbox.

How to Do Body Scan Meditation & 5 Ways it Benefits Your Health

How to Do Body Scan Meditation & 5 Ways it Benefits Your Health

Ever had that moment when you feel incredibly stiff, tense and sore with no clear explanation why?

It’s frustrating, ey!

For many years, I’ve suffered with pain and tension in my upper and lower back. I’ll often wake up to immediately notice the stiffness and tension in my body. almost like my body is constantly screaming at me.

But why? Was it due to:

  • Poor posture at work?
  • Exercising too much?
  • Chronic Stress? or
  • Sleeping in a bad position overnight?

If I’m honest with myself, it’s probably due to all of the above.

funny back pain meme

If you’re anything like me, you’ve probably tried it all: massaging it out, stretching or even ignoring it in hopes it will go away.

But so far, nothing has worked.

Body Scan Meditation is definitely something that can help and that you should check out. Here’s why!


How Body Scan Meditation Combats Built-up Stress

For many of us, chronic stress doesn’t only have mental and emotional symptoms. It can also show up physically in our bodies.

When you’re stressed, you may notice that you become more susceptible to headaches, shoulder tension and back pain, heartburn and more.

And, given we’re used to living in a highly stressed-state, we don’t often connect the dots between our physical discomfort and our emotional state.

This is why regular body scan meditation can be useful and effective because it not only allows us to tune in to our bodies, but also helps to release built-up tension. 

Let’s now explore the basics of Body Scan Meditation including what it is, how to do it and also 5 ways that it benefits your health.


What is Body Scan Meditation?

Body scan is a type of meditation that involves mindfully exploring your body from head to toe to tune into the sensations present in different parts of the body.

This enables you to become aware of hidden tensions you may have been ignoring and can help to alleviate them.

There are some different ways you can scan over your body depending on what you prefer. I’ll run through each of these below.


Body Scan from Head to Toe

The most common type of body scanning is to start from the crown of your head and gradually make your way to your toes.

Scanning your body from head to toe is said to be more relaxing and grounding, and can result in feeling sleepy afterwards.


Body Scan from Toes to Head

Scanning your body from the bottom-up is said to be more energising and uplifting compared to scanning top down.

Personally, I have not experienced much difference whether scanning top-down or bottom-up, but it’s always worth trying both and seeing which style feels better for you depending on your goals.

What is body meditation

Scanning the Body in Stages

You can also scan the body in stages. For example, you can start by scanning your entire head. Then gradually move down to your neck and throat. Then focus on your torso as one whole section. Next, scan each arm and then gradually scan each leg individually.

The concept behind this is to scan each section of your body individually to really hone down on any specific parts of your body.


Scan Slowly or Quickly

Depending on the amount of time you have available, you have the option of doing a quick or slow body scan meditation. You can choose to spend 15 minutes slowly scanning through your body, or do a quick check in over 5 minutes.

The choice is yours!


Scan Only the Upper Body

Have you noticed that when stressed your shoulders and back start seizing up?

Yep! It’s a pretty common symptom.

For most of us, we store a lot of our stress in our upper body. That’s why doing a scan focused solely on your upper body can still be very beneficial and help to release the majority of your tension.


Targeting Pain in the Body

Although most meditations encourage you to avoid striving for a particular expectation or outcome, with body scan meditation you can aim to target key areas of discomfort.

This allows you to let sensations come to the surface and hone in on what feels bad.

By being mindful of the areas you feel pain and breathing into them deeply, your body can start to troubleshoot and focus on alleviating them.

The Benefits of Body Scan Meditation

What are the Benefits of Body Scan Meditation?

Although there are many known benefits of body scan meditation, here are my top 5:

  1. Helps you cope better with stress and anxiety, whilst also reducing their symptoms
  2. Reduces the impacts of chronic stress on the body
  3. Leads to greater self-awareness and compassion
  4. Reduces pain and tension in the body
  5. Helps you feel grounded and centred

Let’s explore each of these in more detail.


1) Using Body Scan Meditation to Relieve Stress & Anxiety

A great thing about body scan meditation is that it prompts us to lean into bodily sensations, rather than becoming paralysed with or battling our thoughts due to stress.

This prompts us to take a moment to ourselves to pause, reflect and deal with stress in a healthy way. It also gives our body a chance to release any built-up tension rather than ignoring it in hopes that it will eventually go away.


2) Body Scanning Can Reduce the Impacts of Chronic Stress

Chronic stress is very unhealthy for our bodies.

It not only results in the release of cortisol and adrenaline which depletes our system resources, but also negatively impacts our mental health.

Giving our bodies time to shift from being in a stress response (activated by the Sympathetic Nervous System) to the relaxation and recovery response of the Parasympathetic Nervous System (PNS), has dramatic effects within the body.

Bringing the body back to a state of homeostasis can reduce muscle tension, kick-start our digestive systems and bring attention to discomforts, pain and tiredness that were being masked by our stress hormones.

You may also notice that your breathing slows down, saliva production increases, your eyes start watering and your stomach may even start gurgling or making noises.

These are common symptoms of relaxation.

A Benefit of Body Scan is Self Compassion

3) Improve Self-Compassion and Awareness 

When performing any meditation, you may notice something feeling bad or uncomfortable in your body. You may even get frustrated or impatient when your mind wanders or you don’t notice the pain subsiding.

But practicing body scan meditation can help you approach these situations with gentleness and acceptance.

As you practice this technique more and more over, this newly gained self-awareness and compassion can start to trickle its way into your everyday life as well.


4) Reduce Pain and Tension in the Body

As we have already mentioned, regularly checking in with our body can help us identify aches and pains early on – before they become too serious.

By letting your body show you where tension exists, you’re able to focus on it and let your body heal itself. Consciously breathing into these areas can create a sense of space and openness throughout the body.

This can stop your body from screaming at you multiple times during the day to get your attention. By scanning your body on a regular basis, you’re showing that you care and are very much aware of what is going on.


5) Body Scanning Helps You Feel Grounded

Throughout our day we often find our body doing one thing while our mind is doing another.

A body scan meditation can help to sync our mind and body, pulling us away from the noise in our mind and back to the present moment.


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    Body Scan Tips for Beginners

    Because body scanning is often thought to be therapeutic, many try to force relaxation to happen. But doing this, often leads to frustration:

    “OMG why can’t I get my shoulders to relax! No matter what I try it’s not working!”

    Rather than taking this approach, try to treat body scanning with a tolerant and loving curiosity towards your body. Also called “non-judgemental acceptance”.

    If the pain or discomfort coming up is really bad, do you best to focus your attention on it and breathe deeply into that space, then let it go.

    This may sound weird for some people:

    “Isn’t it impossible to breathe into other parts of the body, outside of your lungs?”

    (Don’t worry – I used to think this too).

    Technically, yes.

    But with meditation, your key aim is to visualise the breath directing to that area. Use your imagination to picture the area opening up and releasing tension in a soothing way.


    How to Do a Body Scan Meditation

    If you’re interested in learning how to do a body scan meditation for the first time, you can check out our short video below.


    In this video, I guide you through the basic steps of Body Scan Meditation, so you can digest the concepts simply and easily.

    In Summary, here are the very basic steps:

    1. Close your eyes
    2. Breathe deeply & slowly
    3. Visually scan from the top of your head and down your body.
    4. Notice if you feel any feelings, sensations, or discomfort in your body.
    5. When you encounter areas of tension, focus your attention and continue to breathe deeply.
    6. Try to visualise your breath soothing that area and the tension leaving your body.
    7. If you get distracted by thoughts, return your attention to the area of the body where you last left off.

    Keep in mind that at this stage of the meditation you’re not trying to change anything. You are simply building a picture of how the body feels right now, in the moment.

    Your brain will make judgement calls such as “This feels bad”, “This feels good” and “If I do this, it feels better.” By staying focused and mindful of the sensations, we accelerate this process.


    How to Release Built Up Tension in Your Body

    After you’ve completed your body scan meditation, you can look to release the tension more directly through upper or lower body stretches.

    You can also relieve tension by contracting and releasing certain muscles, as I show you in the video above.

    Some yoga poses are also great for targeting certain areas of tension. Here are some examples you can try below:

    • Standing forward bend
    • Cat-Dog Pose
    • Downward facing dog
    • Triangle pose
    • Childs pose


    Start a Regular Meditation Routine & Experience The Benefits

    If you’d love to learn more about meditation and how to create a meditation routine to experience the greatest benefits from your practice, ensure to check out our Journey to Calm Meditation Course.

    Icon Journey to Calm Course

    In this course, you will learn how to meditate and tips for beginners when building a routine.

    I will also teach you about other natural techniques you can do to relieve stress and anxiety symptoms and boost productivity during our day.

    Click Here to Learn More about the “Journey to Calm” Course


    As another alternative, you can also start with our FREE/Lite Meditation e-Course for Beginners.

    In this FREE email course, you will gain an insight into the basics of meditation and why it is a valuable exercise to add into your daily routine.

    Start the mini course by entering your details below.

    How to Build a Meditation Routine | 5 Easy Tips for Beginners

    How to Build a Meditation Routine | 5 Easy Tips for Beginners

    Building a new habit is hard.

    That’s why building a meditation routine can also challenging. Trust me, I know.

    On the first day, you start strong.

    You get up early and feel pumped with a great sense of achievement after completing day one of your new meditation routine.

    “That wasn’t THAT hard!” you think to yourself as you excitedly prepare for the rest of your day.

    The second day arrives. You wake up on time and feel great.  Similar to day one, you smash through your meditation session. “Cool, this meditation thing is going to be a breeze.”

    Then day 3 and 4 hit.

    Your alarm goes off but you feel tired. You had a late night last night, so hit the snooze button –“Just 5 more minutes”.

    Shortly, this 5 minutes extends to 10, then 15 minutes and suddenly you wake up realising “Shit, I’m late!”

    Waking up late after snoozing alarm


    There’s no way in hell that you have time for meditation today, so you make a promise to yourself that you’ll kick start it tomorrow.

    Tomorrow comes, and a similar pattern appears.

    Your alarm goes off. You hit the snooze button. Your goal of getting up early to meditate has started to slip. That inner voice in your head is so powerful, and although you really wanted to build a meditation routine, it keeps winning.

    A week or two has now gone by. Your meditation sessions have been sporadic, and you’ve started convincing yourself that:

    • “Maybe meditating in the morning isn’t for you”
    • “You can’t do it because you’re not a morning person”
    • “You didn’t notice that much benefit any way” or even
    • “You’re too busy, let’s try again another time.”

    As I mentioned, learning how to build a meditation routine is not a walk in the park. But this is the same for building any other new habit.

    In this article, I will share 5 tips to help you build a meditation routine and get started.



    1) Know Your Why

    One of the best tips I can give you when building any new habit is to know your WHY.

    If you do not have a clear reason as to why you’re wanting to stay consistent with meditation, the war is over before it’s even begun.

    Having a clear “why” helps you overcome many of the excuses that your mind will throw you throughout the journey.

    Our bodies are like machines. They love routine and can be resistant to change.

    The trick is to survive and push through the first week, which is often the hardest and most challenging part of learning a new habit.

    During this time, your body will do everything in its power to resist, but you can beat these excuses and challenges with a strong why.

    For example, you may want to start a meditation routine to:

    • Feel less anxious and stressed during your day
    • Have greater focus, decision making and performance at work
    • Reduce the effects of chronic stress on the body
    • Create a safe haven to unwind, relax and reflect before your busy days begins
    • Become more self-aware by tuning into your body
    • Be more spiritual or religious

    Whatever your reason, keep it close to your heart.

    Each morning as you wake up, remind yourself of WHY you are doing this and why you want to persist.

    Once you make it over the hurdle of the first 1-2 weeks, you’ll notice that each day gets easier and your body will adjust to the new routine.

    And, I can tell you from experience – the juice is worth the squeeze.

    Is Meditation worth the effort


    2) Meditate at the Same Time Every Say & Stick to it

    When it comes to building any new habit, commitment and consistency are two of the most important things to strive for.

    Start making meditation a non-negotiable in your day.

    Commit yourself to a certain time in your day and stay consistent with it. That is the best way to build a meditation routine from home.

    Avoid meditating sporadically and inconsistently. This will only cause you pain and is unlikely to bring you the benefits you’re after from your practice.

    As you continue to meditate at the same time for consecutive days, your body will start to adjust. Eventually, you’ll find yourself waking up naturally at your desired time to start your meditation routine.

    But like everything, it can take time to get there.


    3) Identify the Type of Meditation You Like

    The great thing about meditation is that there are many different types of meditation and meditation styles that you can try.

    This means that you can choose a meditation that is best suited for your preferences and goals.

    For example, If you:

    • Want a relaxing or stress-relieving meditation you may prefer body scan meditation or mindfulness
    • Are someone who likes music and vocals, you may like to try Mantra meditation.
    • Struggle to sit still and can’t sit on the floor, moving meditations such as Thai-chi or yoga could be great options for you

    When wanting to build a meditation routine, it’s important to identify a style that you like and find enjoyable.

    Doing otherwise, will only cause you to procrastinate and dislike your practice. We don’t want that!

    Meditation routine _ Choose a meditation style you like

    4) Make it Fun

    If you treat meditation like a chore, it’s going to feel like one.

    Rather than seeing it as another thing to tick off your to-do list, make it fun. Use your meditation practice as a chance to tune into your body and explore your mind.

    You may like to listen to meditation music to settle the mind or do some stretches to relieve built up tension in your body.

    Be kind to yourself. Avoid setting expectations or beating yourself up if your attention wanders.

    Just enjoy the moment for what it is and go with the flow.


    5) Mould it to Suit Your Lifestyle

    There is often a misconception that you need to meditate for a certain length of time and at a certain time in your day to experience any benefits.

    That ain’t true!

    Unlike what many think, it is important to fit your meditation routing into your existing lifestyle. Too much change at once will only make creating the habit even harder.

    1. Does the thought of getting up earlier than your usual time scares you? Ok. Opt to meditate in the evening before bed.
    2. Need to take care of the kids and get them ready for school around 8:00am? Great, wake up 15-minutes earlier and do a 10-minute meditation.
    3. Do shift work or night shift? Ok cool, find a time to meditate during the day or after you wake up

    Whatever your situation or lifestyle is, make it work. There are endless possibilities on what you can do.

    It’s up to you to experiment with meditating at different times in the day and discover what works best for you and your lifestyle.

    In addition to finding the right time to meditate, there’s also no rule for how long you should meditate for.

    If you’re a newbie, 5 minutes is a great length to strive for. Then as you progress and meditate more regularly, you can gradually extend your sessions to 15-20 minutes.

    You can’t base your expectations on what someone else may be doing around you. Instead, mould your meditation routine to suit your lifestyle and what is realistic.


    How to Build a Meditation Routine

    If you would like some help, guidance or accountability whilst building your meditation routine, I can definitely help you out.

    We offer an online course specifically tailored to beginners to help them learn:

    • How to meditate
    • How to get comfortable with the right meditation posture and pose
    • Handy meditation resources for beginners to support your journey
    • How to use meditation to relieve stress and anxiety
    • And best of all: How to actually BUILD a consistent Meditation Routine

    In this course, Journey to Calm, I share important tips when meditating as a beginner and also guide you through 14 days of meditation, including guided meditation, to help you start simply and seamlessly.

    Icon Journey to Calm Course

    Learn more about the 14-Day Journey to Calm Meditation course here.


    If you’re wanting to start your meditation journey, also ensure to grab your FREE copy of our Meditation for Beginners Checklist.

    In this checklist, I break down the basics of meditation into 7 simple steps that you can follow from home.

    It’s a great place to start if you’re new to learning about meditation.

    Enter your details below so we can shoot your copy directly to your inbox!

    How to Be Mindful (without meditation) – 5 Simple Tips

    How to Be Mindful (without meditation) – 5 Simple Tips

    Heard about mindfulness but not sure how to be mindful without meditation?

    If meditation isn’t really your thing, there are many other activities you can do to feel more mindful during your day.

    When I was starting my journey with mindfulness, meditation was the first technique I tried.

    But, despite what some may think, in the beginning, I actually really struggled with keeping a consistent meditation routine.

    That’s what prompted me to look into other ways to be mindful, without having to sit down to meditate.

    If you’d like to learn more about what I did to become more mindful during my days, ensure to grab your copy of our Mindfully Happy Handbook. 

    I describe this handbook i more detail towards the end of this article.

    Here’s a summary of mindfulness activities you can check out, and I’ll explore them in more detail below:

    1. Being Mindful During Exercise
    2. Mindfulness Whilst in the Shower or Bath
    3. Mindful Deep Breathing
    4. Mindfulness Whilst Doing Chores
    5. Mindfulness Whilst Eating

    These days, there are so many things that we do out of habit and on auto-pilot.

    But, what if we could instead tune into these routine tasks and notice the sensations we feel during them?

    What if we could use them as a way to be mindful, without having to really think about it or formally sit down to meditate? 

    That would be awesome, right? I think it’d be pretty darn handy!


    1) How to Be Mindful During Exercise

    In my opinion, exercise is a very underrated activity when it comes to mental health. It is also a great activity for mindfulness.

    A simple way you can be mindful during exercise is by paying attention to the sensations of running.

    For example, as you’re running, consider:

    • How does it feel?
    • What do your foot steps feel like on the pavement?
    • What is your breathing rhythm? Fast or Slow?
    • What song are you listening to? Does it have a beat?
    • Can you hear any nature or animal sounds? etc.

    Paying attention to the present moment when you’re running is a simple way to be more mindful, without meditation.

    How to be mindful in the shower

    2) How to Be Mindful in the Shower

    If you’re wanting to learn how to be more mindful without meditation, the simplest way to start is in the shower.

    At the end of the day, most of us (again, i repeat, most of us) shower at least once a day. This makes it the perfect opportunity to have quality quiet time to yourself.

    Why not make the most of it?

    The shower is a great time to be mindful, you have time to tune into the present moment and just enjoy it for what it is.

    Whilst in the shower:

    • Take a moment to pamper yourself.
    • Feel the sensations of the warm water on your skin
    • What does your soap smell like?
    • How does the running water sound?

    Enjoy tuning out of everything else that may be going on in your mind, and just focus on the immediate sensations you experience in that moment.

    (I must admit…I’m now kind of craving a shower!)


    3) Mindful Deep Breathing

    Deep breathing is another great way to be mindful, especially if meditation and/or exercise are not your favourite thing. It is also a very simple technique to learn – which is awesome!

    Deep breathing involves taking a moment to focus on your breath, slow down your breathing and ensure that you are taking some deep breaths into your body.

    Strive to let go of any past or future thoughts that are running through your mind, and instead focus on the sensations associated with breathing.

    For example,

    • How does the air feel flowing in and out of your body?
    • Is it warm or cold?
    • How does the expansion of your diaphragm feel?

    There is something naturally calming about focusing on your breath. This is why it is such a great and simple mindfulness technique to learn.

    If you’d like to learn more about deep breathing techniques, ensure to check out the following article.


    How to be mindful whilst eating

    4) How to Eat Mindfully

    • How often do you sit an watch TV whilst eating your dinner?
    • How often do you gulp down lunch whilst continuing to work at your desk?

    These days, many of us have forgotten what it is like to truly tune into, and treasure, the food that we put into our mouths.

    Yet, eating is one of the most rewarding, sacred and pleasurable things we get to do in our day... especially when eating something you love. For me, that’s chocolate!!!

    Mindful eating has many benefits.

    It can prevent overeating because we naturally become more conscious of what we’re putting into our mouths and gives our gut and brain more time to signal that we’re full.

    This reduces our likelihood of unwanted weight gain because we naturally start to eat less.

    To eat mindfully, the key thing to do is to slow down and savour your meals. Also try to eat without being surrounded by distractions or things that lure your attention away.

    Try and avoid the habit of automatically turning on the TV when eating dinner. Maybe even take your lunch into a seperate room or eat it outside, rather than at your desk.

    Consider the colours, smells and texture of your food as you eat it. Take one bite at a time, chew slowly and savour the flavours.

    • Is it smooth or crunchy?
    • Does the food melt in your mouth?
    • Are you eating something sweet or savoury?
    • How does it make you feel? (Eg. relaxed, refreshed, satisfied, hungry, full)

    Every time you catch yourself getting distracted or starting to rush your eating, pause and take a breath. Then go back to noticing your food.


    5) How to Be Mindful Whilst Doing Chores 

    Although this may not be as pleasurable as having a shower or eating some chocolate, you can also be mindful whilst doing your routine household chores.

    Yep! That’s right.

    Even activities such as cleaning the dishes can be mindful activities.

    Again, it’s all about focusing your attention on what you’re doing in that present moment, and acknowledging the sensations that come from it.

    So for example, if you’re washing the dishes, you may tune into:

    • how hot the water is
    • the repetitive movements you make
    • the rhythm of washing your dishes

    It could even be enjoyable to play some music as you work your way through it.

    Doing dishes doesn’t have to be boring! Make it fun by using it as an opportune moment to detach from existing thoughts, worries or concerns and instead, be mindful of what you’re doing.


    Want to learn more about how to be mindful, without meditation?

    Grab a copy of our Mindfully Happy Handbook.

    Mindfully Happy Handbook Product

    The Mindfully Happy Handbook

    This Mindfully Happy Handbook was created to help people, like you, live a happier and more fulfilled life.

    Within this 20+ page handbook, I will introduce you to the simple but powerful principles of mindfulness, gratitude, positive mindset and mindfulness meditation.

    To feel truly happy with ourselves and our lives we must start from the inside out.

    We must learn to overcome all the obstacles that have been holding us back from achieving our true potential, including limiting beliefs and negative thoughts.

    Click here to read more about the Mindfully Happy Handbook.

    Coronavirus Meditation Series | Find Relief During the Outbreak

    Coronavirus Meditation Series | Find Relief During the Outbreak


    Goodness me….With everything going on lately, it literally feels like the world is about to end.

    People losing their jobs.

    Businesses closing down.

    Shops closed.

    And many held in isolation all over the world.

    The Coronavirus has definitely had its impact on all of us and truth be told, I worry about the impact that this is going to have on people’s mental health.

    In Australia alone, we already average about 8 suicides a day!

    And with the wide impact of the Coronavirus, I predict the numbers spike dramatically this year.

    A very scary time ahead indeed….

    That is why I have developed a 10-day Coronavirus Meditation Series to help you keep calm and grounded during isolation.



    About the 10 Day Coronavirus Meditation Series

    The 10-day Coronavirus Meditation Series is designed to help you create a safe space where you can:

    • Relax your body
    • Unwind
    • Detach from any past or present concerns
    • Detach from all the stress and uncertainty around you and
    • Be present in and enjoy a moment of peace

    I hope that these short 5-10 minute videos will help you to find a greater sense of calm, relaxation and sanity during this highly stressful, saddening and uncertain time.

    For many, self-isolation can be really difficult.

    That is why it is now more important than ever to keep yourself occupied and discover new ways to keep yourself entertained and in good mental health.

    And what better idea than to spend the time learning a new skill, such as Meditation.

    In addition to helping us cope during the Coronavirus outbreak, Meditation can also improve our mental health and wellness in the future too.

    AND the great thing about meditation is that it requires very little to get started.

    Meditation can be done at home and only demands that you have access to yourself and a distraction-free, quiet meditation space.

    There are so many benefits of meditation, which is why meditation is a practice that is growing steadily all over the world.

    For the purpose of this article, I’m only going to speak about the benefits of meditation in relation to dealing with the Coronavirus Pandemic.


    Benefits of This Coronavirus Meditation Series

    This series will benefit you significantly by:

    • Teaching you the basics of meditation in daily, short and easy to digest videos
    • Creating a safe space where you can unwind, relax and detach from the stressors surrounding your right now
    • Allow your body to refresh and regenerate
    • Activating your Parasympathetic Nervous System (PNS) which is important for countering our natural stress response.

    By activating your PNS, you are able to reduce the release and circulation of stress hormones in your body.

    When not managed effectively, these stress hormones (Adrenaline & Cortisol) can create havoc in your body.

    They can lead to chronic stress, weaken your immune system and cause detrimental impacts to your health in the long term.

    If you’d like to take part in our 10-Day Coronavirus Meditation Video Series, ensure to check out and subscribe to our Youtube Channel.

    That way you can stay up to date with new videos as we release them as well.

    For your convenience, I have also included links to all of the videos and a short description about each of them below.


    WEEK 1

    Day 1: Why Meditation is More Important than Ever, Right Now!

    Meditation Video Series - Day 1

    In this video, I talk about why Meditation is more important than ever right now.

    Meditation can help you find a sense of grounding, peace and quiet.

    It can also help you escape the constant bombardment from the media and other sources that continue to cause additional stress, anxiety and fear.

    I end the video with a short1-minute Mindfulness Meditation to give you and insight and taste of what we will be covering in the upcoming videos.

    Click here to watch the video.


    Day 2: Getting Your Posture Right & a 2-Minute Guided Mindfulness Meditation

    Coronavirus Meditation Video Series

    In this video, I talk about the importance of feeling comfortable while you meditate, especially when learning.

    Feeling uncomfortable during meditation is never good because it distracts your attention away from your item of focus.

    This means that you will never experience the greatest benefit from meditation because your attention is divided.

    Forcing yourself to sit in discomfort is not goo either because it can cause you to despise and procrastinate with your practice.  We don’t want this!

    That is why, I want you to focus mostly on being comfortable rather than contorting into a specific meditation poses or posture. If you’d like to read more about the best Meditation Poses for Beginners, check out our Meditation Poses Guide.

    At the end of this video, I also guide you through a quick 2-minute Mindfulness Meditation.

    Click here to watch the video


    Day 3: A Intro to Deep Breathing & a 3-minute Guided Mindfulness Meditation

    Coronavirus Meditation: Deep Breathing for Meditation

    In this video, I talk about the importance of deep breathing and how it can promote greater relaxation during your meditation practice.

    Deep breathing is also fabulous because it is a natural technique that can help to relieve stress and anxiety symptoms too.

    We then, finish off the video with a short 3-minute guided meditation, focused on your breath.

    Click here to watch the video


    Day 4: A 4-minute Guided Mindfulness Meditation

    Day 4 of the Meditation Series for COVID-19

    In this video, I run you through a 4-minute guided Mindfulness Meditation.

    Simply, Mindfulness Meditation relates to focusing your awareness on the present moment. It involves calmly observing and accepting your current thoughts, emotions and bodily sensations as they arise.

    You want to acknowledge your thoughts, but not get involved in them or judge them. Instead, just accept them as they, let them go and return your attention to your breath.

    The rest of the videos from here on are more about the meditation, therefore there will be less discussion.

    Click here to watch the video.  


    Day 5: A 5-Minute Guided Body Scan Meditation

    Meditation Series - Coping with COVID 19

    In this video, I run you through a 5-minute guided Body Scan Meditation.

    Simply, Body Scan Meditation is a great technique to help release any tension in the body, that you may not have been aware of our have been ignoring.

    Body scanning involves gradually paying attention to parts of your body in a relaxed sequence from head to feet, or reverse from feet to head.

    You close your eyes and tune in to how your body feels, with the intention of identifying tense areas and then relieving them with breathing, tense-release techniques or stretching.

    Click here to watch the video.


    WEEK 2

    Day 6: A 5-minute Guided Mindfulness & Gratitude Meditation 

    Meditation for Coronavirus - Day 6: Gratitude Meditation

    In this video, I provide a quick reflection of what we covered last week in terms of posture, deep breathing and mindfulness meditation.

    I also talk about the power of Gratitude Meditation, and why practicing gratitude during your meditation practice can have a powerful impact on how you start your day. It’s always beneficial to focus on the positive in your life, rather than the negative.

    We the end the video with a short 5-minute Guided Gratitude & Mindfulness Meditation.

    Click here to watch the video


    Day 7: A 6-Minute Guided Body Scan Meditation

    Day 7 - Meditation Series

    In this video, I run you through a 6-minute guided Body Scan Meditation to give you more time practicing this technique. I also take you through some tension-relieving upper body stretches to help remove some stiffness in your body.

    If you are finding it difficult to identify areas of tension, or relieve specific areas of tension, don’t worry! This stress relieving technique can take some time and practice to master.

    Let me know of any areas you are struggling to relieve tension in and I’ll ensure to share some stretches and tips that can help you.

    Click here to watch the video 


    Day 8: Handy Meditation Resources for Beginners

    Handy Meditation Resources for Beginners

    In this video, I highlight some simple and inexpensive Meditation Resources that are great for beginners to start out with on their meditation journeys.

    They can help to improve the quality of your meditation by increasing comfort and setting the tone of your practice. This can help you to reap greater rewards from your meditation practice.

    Click here to watch the video


    Day 9: A 6-Minute Guided Mindfulness Meditation

    COVID-19 Meditation - Day 9 - Mindfulness Meditation

    In this video, I run you through an 6-minute guided Mindfulness Meditation to help you build your meditation practice.

    I hope that you are now starting to feel more confident with meditating from home and getting more comfortable and familiar with some of the basic foundations of meditation.

    Click here to watch the video


    Day 10: How to Build a Rewarding Meditation Routine

    Day 10: How to Build a Rewarding Meditation Routine

    In this video, I highlight the importance of building a meditation routine, including what you can do to get started.

    The things to remember, is that just like any other habit, learning how to meditate takes time, consistency, commitment and self-discipline.

    If you don’t have either of those things, you’re going to find it hard to meditate successfully each day.

    But… the juice is soo worth the sqeeze guys.

    So for a little bit of time and dedication now, you can save yourself so much energy, stress and anxiety in the future.

    Click here to watch the video.  (COMING SOON…)


    What These Videos Don’t Cover…

    Keep in mind – these videos only cover the absolute basics of Meditation.

    If you’re wanting a step-by-step guide on how to meditate, including correct meditation poses & posture and building a meditation routine, you should check out our “Journey to Calm” Meditation for Beginners eCourse.

    In this course, I give you all the detail that you need to build a successful meditation routine from home in 14 days.

    Get started today, by clicking the link above.

    Icon Journey to Calm Course

    If you’re not quite ready to jump into our complete, Meditation for Beginners Course, why not register for our FREE Introductory Meditation Course.

    In this course, you will learn about the basic concepts of meditation.

    This includes:

    • it’s benefits for our health
    • How it can help with relieving stress and anxiety and
    • Why it is so important to build a meditation routine.

    Get started with the FREE Meditation e-Course today by entering your details below. 

    I look forward to seeing you soon in one of our videos.

    Have a beautiful day and keep safe and stay healthy.

    How to Reduce Back Pain During Meditation

    How to Reduce Back Pain During Meditation

    When I started my meditation journey, back pain was one of the greatest obstacles I faced.

    Not only did I find it difficult to reduce back pain during meditation, but I just couldn’t seem to get comfortable in general.

    I tried wiggling my legs, itching, scratching, swapping legs, stretching during meditation, and even tried sitting on a bundle of household cushions.

    But none of these methods worked for me.

    I felt disheartened.

    Was it just me struggling with back pain during meditation?

    I would see all the images of people looking ultra relaxed and cool in their full lotus meditation poses and I couldn’t help but think that maybe there was something wrong with me or I was doing it all wrong.

    Meditation meme

    You’re Not Alone in This

    At times I felt like throwing in the towel BUT, after some basic research I realised that I wasn’t alone with this.

    And gosh I’m glad I didn’t give up.

    I discovered that experiencing discomfort during meditation was a really common thing.  With many complaining about pain in their hips, knees, ankles and back.

    The problem with back pain, is that it is a common barrier preventing beginners from building a consistent meditation practice.

    instead, they find themselves procrastinating and not enjoying their practice.

    We don’t want this!

    Over my meditation journey, this is what I’ve learned. 

    1. It’s normal for meditation to feel weird in the beginning
    2. It’s normal to experience some discomfort in a new pose
    3. There are many different meditation poses you can try to suit your body
    4. There are many different product solutions that can help

    If you’re struggling to get comfortable during meditation, don’t throw in the towel just yet.

    Hear me out and stay with me throughout the course of this article.

    I’m confident that at least one of these tips could help you with your problem – reducing back pain during meditation. 

    Let’s explore them in more detail below.

    Experiencing Back Pain During Meditation

    5 Reasons Your May be Experiencing Back Pain During Meditation

    There are many possible reasons why you’re experiencing neck and back pain during meditation.

    For example, you can be experiencing discomfort due to:

    1. Poor flexibility or reoccurring stiffness
    2. A historical injury
    3. Weak core muscles
    4. Having poor posture to start with.
    5. Choosing the wrong meditation pose for your body

    The reality is that for many of us, especially in the Western world, we are no longer used to sitting on the ground cross legged. Most of us graduated from this behaviour post-primary.

    Yet, in many Asian and Eastern countries – sitting on the floor cross legged for long periods is common practice.

    This is why we have to consider where our bodies are at, before we even start our meditation journeys.

    Let’s explore these individually.


    1. Poor Flexibility 

    A person who is greatly flexible, will find it much easier to contort into the more advanced meditation positions compared to someone who is not.

    If you force your body into certain meditation poses before you’re ready, you’re going to experience pain regardless. And this is not good!

    If flexibility is something you need to improve, that’s ok.

    Just focus on improving your flexibility little by little each day until you’re where you want to be.

    Start first with the more basic meditation poses, before you even look at the advanced styles. I promise, you will notice a drastic reduction in the amount of pain you feel during meditation.


    2. Past Injuries 

    Alongside flexibility, a person with prior neck, back, hip or leg injuries will need to seek out poses that are less physically demanding.

    Prior injuries can reduce movement in your body and also increase stiffness in the morning.

    We want to work with this, not against it.

    There’s no reason to force yourself to be uncomfortable. If you notice any sharp or aching pain whilst in a meditation pose, stop and change your positioning!

    3. Weak Core Muscles

    Many of us are no longer required to use our core muscles to support our upper bodies as much as we used to back in the day. These days, we’ve become accustomed to sitting at chairs and adopting bad posture habits overtime.

    I know for me, it took me a while to feel comfortable sitting in a seated meditation pose with my back unsupported.

    Due to having weak core muscles, I’d find myself slouching, overarching or straining my back muscles to hold myself up straight.

    Maybe you’re experiencing a similar thing?

    The trick is to practice.

    Meditation does takes practice – just like going to the gym.

    We must gradually strengthen our core muscles overtime by staying consistent and doing exercises that work muscles we’ve become unaccustomed to using.

    Bad Posture can contribute to lower back pain during meditation

    4. Poor Posture Habits

    Another common reason for experiencing back pain during meditation is related to poor posture habits.

    When meditating, it is common for people to slouch or overarch their backs due to certain muscles overcompensating for others. This can lead to a lot of problems.

    Slouching and overarching has the tendency to strain certain muscles in your back or neck, and can also bring your spine out of alignment.

    The positioning of your head in relation to your spine and pelvis is also important.

    Many forget about the angle of the pelvis during meditation, but it is actually one of the most important aspects of posture to consider. 

    Having your pelvis tilted too far forward or too far back, can impact the natural alignment of your spine. It can also be one of the key triggers for back pain and strained back muscles.

    I talk all about the importance of alignment and meditation posture in our Meditation Poses for Beginners Guide.


    5. You’ve Been Choosing the Wrong Pose for Your Body

    When getting started with meditation, many beginners try to progress too quickly.

    They jump ahead and skip the basic poses, and instead try and force their bodies into poses that look “cool” or are “instagram worthy”.

    Don’t do this…

    Meditation is a journey, not a destination.

    Take your time! There’s no need to rush.

    Start with a basic pose, and if that’s comfortable, great! Stay with it for a few weeks and then try another.

    Finding the right meditation pose is all about trial and error and discovering what is most comfortable for your body.

    There are many different poses you can try and choose from.


    3 Simple Things You Can do to Reduce Back Pain During Meditation

    To reduce back pain during meditation, there are several paths you can take.

    1) Try an Alternative Pose

    As mentioned above, if you’ve been experience back pain during meditation in your current pose, a simple solution is to change your pose.

    There are numerous different poses available to try that may be better suited to your body to the one you’re currently doing.

    For example there’s:

    • Corpse Pose (lying down on the floor)
    • Cross legged
    • Quarter Lotus
    • Half Lotus
    • Full Lotus (Advanced)
    • Kneeling 
    • Standing 

    If you struggle to stay still, you can also do meditation whilst moving (Eg. Walking, Tai-Chi, Yoga etc)

    There’s honestly so many different options guys.

    For me, I alternate between corpse pose, quarter lotus and half lotus depending on the time of day, my flexibility at the time and any lower back pain I experience.

    I explain all of these poses and more in the Meditation Poses for Beginners Guide. 


    2) Use a Meditation Mat or Cushion For Added Comfort

    Something that had a SIGNIFICANT IMPACT on my lower back pain during meditation was purchasing a Meditation Cushion.

    Meditation Cushion for Back Pain-min

    Although I procrastinated buying a meditation cushion for ages, when I finally bit the bullet, it was so worth it.

    Meditation cushions are great because they help to tilt your pelvis on the right angle, to promote the natural curvature in your spine.

    They also provide added cushioning to your sessions which is much more comfortable compared to sitting on the floor.

    In this article, I explain meditation cushions in detail if that’s something you’re interested in.

    Here’s a link to the Meditation Cushion I personally use, in case you’re looking to get one for yourself.

    It’s great quality, does the job and I’ve had no problems.

    Yoga Mats can also be a great alternative.

    Similar to a meditation cushion, yoga / meditation mats can improve the comfort of your practice by preventing you from sitting or lying directly on the floor.

    They add a touch of cushioning and are very versatile. You can use your meditation mat for yoga and stretching exercises too.

    Using a Yoga Mat or Meditation cushion can help to reduce back pain

    3) Do Some Simple Yoga Exercises / Stretched Beforehand

    A third tip you can try to reduce back pain during meditation is to do some simple Yoga exercises of stretched BEFORE you start your meditation practice.

    Some of the stretches that I like to do are:

    I include a whole list of stretches and yoga poses you can try in our Meditation Poses for Beginners Guide. 

    Definitely grab your copy of the above guide if you’d like some guidance on:

    • The Different Poses for Beginners & which one is best suited to you
    • Stretching / Yoga exercises you can do before meditation
    • Meditation Posture tips and recommendations
    • Tips and recommendations on Meditation cushions, meditation mats or other products that can help to reduce back pain during meditation

    Click Here to Get Your Copy Today!

    Journey to Calm - Meditation Poses Guide

    In Summary,

    As you should now be aware, you’re not alone in experiencing back pain during meditation.

    It’s actually really common.

    Of the above topics covered, you may have already noted down some things that may be contributing to your discomfort.

    1. Poor Flexibility
    2. Past injuries
    3. Weak Core Muscles
    4. Poor Posture Habits
    5. You’ve been choosing the wrong pose for your body

    And now, you should have some ideas of what you can do to combat this.

    1. Try an Alternative Pose
    2. Use a Meditation Mat or Cushion for added comfort
    3. Do some simple stretches or yoga poses before you start to warm up your body

    It’s always important to start with short meditation sessions and then grow overtime.

    Don’t force your body to stay in a pose for long periods of time when you’re not used to it.

    You need to build up gradually (just like at a gym).

    Yoga stretches can help to reduce back pain during meditation

    I hope this article has helped you and that you can now experience greater comfort and focus during your meditation sessions. 

    If you’d like to get our Complete Meditation Poses Guide for Beginners, you can do so here.

    Alternatively, start with out FREE introductory Meditation Poses Printable by entering your details below.

    All the best and happy meditating!


    Next Up: How to Sit For Meditation | Meditation Posture Tips for Beginners

    What is Meditation? And How to Do it Easily.

    What is Meditation? And How to Do it Easily.

    Before starting my meditation journey, I would often wonder what is meditation?

    I always thought of meditation being a woo woo concept that only religious or spiritual people did.

    Maybe you’re in a similar boat?

    I had this vision in my mind of what people looked like when meditating, and although it looked kind of blissful, it actually put me off.

    Was it even possible for me to be like those people?

    In my world, my mind was always racing. I had so much to do in my day including massive to do lists. There was no way that I had TIME to sit down and “relax”.

    Or so I thought…

    But overtime, as I dipped more of my toes into the meditation world, I realised that there was something to this practice.

    If you’re someone who prefers to learn visually than reading an article, check out the video below:


    What is Meditation & How to Do it Easily!

    I started to noticing my mindset changing:

    • I felt happier and more content with my life
    • I became more grateful and appreciative of the small things
    • I was less stressed and anxious during my day
    • I felt like I had MORE time (which was incredible)
    • I felt more focused and less scattered
    • I became more aware of my body, people around me and also my surrounding environment

    All the time and effort I had been putting into developing a meditation routine was working.

    AND it felt freaking awesome!

    I gradually moved from meditation skeptic, to beaming advocate.

    But what is meditation in the first place?

    Let’s explore this in more detail below.



    What is Meditation?

    Personally, I define meditation as a practice that involves taking a moment to yourself to do one or more of the following:

    • Tune into and enjoy the present moment
    • Unwind and relax
    • Observe wandering thoughts
    • Clear your mind of thought as they arise without any judgment
    • tune into your surroundings or focus your attention on a particular subject.

    As you become distracted, you softly bring your attention back to focus.

    The truth is that there are many different definitions about what meditation is on the internet. This can cause a lot of confusion.

    Especially when some people think they’re defining “meditation”, but they’re actually getting mixed up and defining mindfulness instead.

    How to Meditate for Beginners

    The Difference Between Meditation and Mindfulness

    Although mindfulness and meditation have many similarities, there are some differences between the two.

    For example, mindfulness is generally considered it’s own unique umbrella and type of meditation.

    But you don’t necessarily need to be meditating to be mindful either…

    Confused yet? Hear me out.

    There are many different ways to be mindful. For example, you could be mindful whilst:

    • Walking to work
    • Having a shower
    • Waiting in a queue for your coffee
    • Exercising
    • Washing the dishes
    • Gardening etc.

    In addition to mindfulness, there are also different types of meditation:

    • Chakra Meditation
    • Walking Meditation
    • Movement Meditation (Eg. Yoga, Tai-Chi, etc)
    • Loving-Kindness Meditation
    • Transcendental Meditation
    • Chanting / Mantra Meditation
    • And many more…

    Both mindfulness and meditation can be done in a designated meditation room/ space, or in other locations like your desk at work.

    Both practices are very versatile in how you use them.


    Common FAQ’s about Meditation

    1) Can Meditation Help Me with Managing Stress & Anxiety?

    It sure can. Anxiety, chronic stress and burnout were things that I wanted to improve through meditation.

    That’s pretty much why I started meditating in the first place.

    Meditation is a natural technique that can help you to become a much happier, healthier and calmer version of you.


    2) Can Meditation Be Done by Women and Men?

    Absolutely! Meditation is just as relevant and effective for men as it is for women.

    Meditation doesn’t discriminate and everyone can feel the benefits of meditation when it is practices consistently and frequently.


    3) How Often Should I Meditate?

    As a newbie, I suggest that it’s probably best to only commit yourself to meditating once a day.

    This will make it much easier and less of a time burden to turn it into a daily habit.

    What is Meditation & How to Get Started


    4) How Long Should I Meditate for?

    As a beginner, just start with 1-3 minutes each day – particularly in the first week.

    This way your meditation practice won’t feel like a burden on your time.

    As your attention improves, you can then extend your sessions up to 15-30 minutes.


    5) Is Meditation Hard to Learn?

    Just like any new skill, meditation takes time to master. But it doesn’t demand anything more than what it would demand to start any new habit.

    Learning how to meditate will take commitment, consistency and self-discipline.

    But the concept behind the simpler types of meditation for beginners, is pretty straight forward.


    6) Where Can I Meditate?

    Almost anywhere. As long as you have enough space to sit, stand or lie down and somewhere quiet without disruption, you’re pretty good to go.

    As mentioned above, some people prefer to meditate in a particular meditation space. Others like to meditate when they are up and about doing a whole spectrum of activities.

    Personally, I like to meditate in the morning, at the same time, in a designated spot in my meditation room

    7) What is Meditation’s Benefits?

    There are manage proven benefits of practicing regular and consistent meditation.

    It’s beneficial for your mental, physical and emotional health. 

    If you’re interested in reading more about the benefits of meditation you can check out this article. 

    What is Meditation -& How to Get Started

    Get Started with our Meditation for Beginners Course

    Meditation is definitely something that is easier to grasp when you have someone guiding your through it.

    Trust me, I know!!

    For years, I tried to learn meditation on my own…with many failed attempts, trial and error, a ton of frustration and sadly, much wasted time!

    If you’re interested in saving yourself time, confusion and frustration on your meditation journey, it’s best to learn from someone who has been where you are and has done it themsleves.

    Start you Meditation Journey the right way with our Journey to Calm Meditation Course for Beginners.

    Icon Journey to Calm Course

    Click here to learn more about our Beginner’s Meditation Course. 


    If you’re not ready to jump into the complete 14-day course, you can also sign up to our FREE mini version of the course below. 

    In the free mini course, you’ll gain an insight into what meditation is, how it works, how it benefits our health and why it can be a great natural alternative to reduce stress and anxiety symptoms.

    Start your meditation journey today by entering your details below.

    Up Next: 7 Types of Meditation for Beginners & The Benefits!

    9 Relaxation Techniques for Busy Women (That don’t cost money!)

    9 Relaxation Techniques for Busy Women (That don’t cost money!)

     if Struggling to relax?

    I hear your sister.

    Finding it hard to think of low-cost relaxation techniques you can do?

    Don’t worry I’ve got you!

    As someone who is regularly busy and easily stressed / anxious, I have a few tips up my sleeve when it comes to natural low-cost relaxation techniques.

    For a lot of my life, I struggled with effectively managing my emotions and stress / anxiety symptoms. It was probably because I would make myself so busy that I just didn’t have time to unwind.

    Well I felt like I didn’t anyway…

    As a result, I’d often find myself working and pushing myself to the brink of burn-out until my body would give me no choice but to rest. Usually because I’d get sick or become bed bound.

    Yep, thanks… but I guess it was usually my own fault.

    Since Identifying these 9 relaxation techniques, I don’t experience this feeling anymore. I’m much more self-aware, better at listening to my body and stick to scheduled down time during my week.

    I no longer feel guilty about it either.

    These 9 relaxation techniques are a great no cost / low cost way to relax and unwind. 


    1) Meditation is a Great Relaxation Technique

    Meditation is something that I regularly use to unwind, detach or start my day in a relaxed state. It’s also fantastic for reducing stress and anxiety.

    Meditation a learned skill that is easy for anyone to pick up. All you need is patience, commitment and consistency.

    One of the benefits of meditation is that it can be done at different locations and at different times in your day. You can also choose whether you want to meditate in the morning, before bed, at you work desk, lying down and even whilst walking.

    If you’re interested in learning more about meditation, why it is great for our health and why is can be a great natural technique to relieve stress and anxiety, you can start with our mini email course: An Introductory Meditation Course for Beginners. 

    Register by entering your details below o the course modules can be sent to your inbox.


    2) Deep Breathing

    Deep breathing is an amazing relaxation technique for busy women. It is something you can do at anytime, anywhere.

    One of the more common deep breathing strategies is the 4-7-8 breathing rule.

    The 4-7-8 rule breaks down deep breathing into three memorable and easy steps.

    1. You breathe in deeply for 4 seconds (Breathe deeply into your belly, not your chest)
    2. Then hold your breath for 7 seconds and
    3. Breathe out for 8 seconds

    You then continue to repeat this process until you can start to notice your body relaxing and returning to state of balance.

    Read more about the powers of deep breathing here and how you can incorporate it into your daily routine.


    3) Incorporate Mindfulness into Your Day

    Similar to meditation, mindfulness involves bringing your attention to the present moment.

    There are several ways to incorporate mindfulness into your day. You can be mindful whilst washing dishes, having a shower, walking to work, driving, hiking, running and more.

    Mindfulness is a great natural relaxation technique because it gives you a moment to wind down and focus on the present rather than being consumed by worries of the past or future.

    Have a bath during your week - relaxation techniques for busy women

    4) Have a Warm Bath or Shower (anything warm)

    For me, having a bath and going to the sauna at least once a fortnight is a non-negotiable.

    Both of these relaxation techniques truly help me to unwind at the end of my day.

    Whilst in the bath or at the sauna, you can also stretch your body which is a great way release any built-up muscle tension from the week.

    Our bodies have the tendency to store emotions in our joints and muscles. Therefore, it is important to stretch regularly to release this built-up tension.

    If you don’t have a bath or access to a sauna, a hot shower is a great free alternative and offer similar benefits.

    For most of us, warmth promotes feelings of relaxation and comfort. This is why doing something warm during your day / a few times a week is great for your health…and no your normal morning or evening shower doesn’t count.

    Using warmth to your advantage can aid relaxation, especially when you’re busy or on a tight budget.


    5) Cuddles With Your Partner

    People often overlook the power of affection, love and comfort for relaxation.

    For those of you who have partners, I’m sure you can relate to that amazing feeling you get when your partner wraps you up in his / her arms after a tough day at work.

    There’s something extremely comforting about it.

    A feeling like everything is going to be ok.

    If you are feeling stressed or anxious, or need to find a relaxation outlet – why not spend more quality time with your partner cuddling.

    If you’re thinking to yourself right now that you “don’t have a lot of extra time for snuggles”, I’m telling you now…

    MAKE time!

    Even if you can just add 5 minutes of cuddles before you get out of bed in the morning or before you go to sleep each night, I promise it will help you and your partner will likely love it too.


    6) Go for a Run or Walk in Nature

    I don’t know about you guys, but I find nature to be one of the most soothing things. It’s also such as great relaxation technique, that is completely free.

    Same with exercise!

    Depending on where you live in the world, there are so many places you can go to a dose of nature.

    You can go to one of your local parks, a national park, a botanical garden – honestly anywhere that has trees, flowers, birds or even flowing water.

    The reason we often feel refreshed, rejuvenated and relaxed in nature is because of something called “negative ions”.

    Despite their name, negative ions are great!

    In addition to cleansing and purifying the air around us, the negative ions released by natural resources (eg. Running water, trees etc) are beneficial to our health.

    According to Webmd, once negative ions reach our bloodstream, they are believed to produce biochemical reactions in the brain.

    These reactions can increase levels of serotonin (the hormone that impacts our mood and feelings of happiness) and reduce depression, relieve stress and boost our energy throughout the day.

    Exercise is also known for its stress relieving properties because it helps reduce stress hormones in our bodies such as adrenaline and cortisol.

    It also stimulates the production of endorphins that make us feel awesome post exercise.

    Pets make great Relaxation Techniques


    7) Spend Quality With Pets, Family or Friends

    The proven impact of pets and animals in general, on our mental health and happiness is legit. The truth is, pets make us happier….

    If you’re feeling stressed, anxious or are finding it hard to unwind, grab your favourite fluffy friend and give them some love.

    By doing this, you’re also guaranteed some unconditional love back.

    If you don’t have a fury friend, then spend some time with close friends or family.

    Laughter is its own form of natural medicine and can also be an amazing stress relieving activity.

    The great thing about pets, friends and family is that they also provide a distraction from what may be stressing you in your life.

    You’ll need to deal with it eventually, but for now relaxing may better until you’re in the right head space or frame of mind to address the problem.


    8) Watch a Movie / TV Series that You Love

    This relaxation technique is not rocket science, but a great one nonetheless!

    I don’t know about you, but sometimes after a busy day all I feel like doing is plonking on the couch and watching a soothing romance, drama or comedy.

    Watching a movie is a great way to distract your mind temporarily by giving you time to detach from the thing stressing you, and instead tune in to something that you love.

    Sure, Netflix and some other movie subscriptions cost money – but even if you don’t have access to those programs – most of us have at least one DVD lying around.

    Alternatively, if you have nothing at home to watch, tune in to your local TV channels which usually play a movie on Friday and Saturday nights OR catch up a friend who does have some great movies.

    Kill two birds with one stone by socialising with a friend and being able to unwind whilst watching a movie.

    Listening to a music - Awesome relaxation techniques

    9) Listen, Dance or Sing Along to Your Favourite Music

    Of all of the relaxation techniques mentioned in this article, this one is a classic. It’s crazy how good it can make you feel!

    There’s nothing more that I love to do than singing along to my favourite song or music playlist.

    Depending on your degree of confidence, you can sing or dance it in most places…

    There’s the car, your bedroom, whilst showering, in the bath, whilst shopping. There’s no shame in singing along to your favourite tunes.

    You can even get creative like this guy…

    Dancing Squirrel Meme


    After all, we all do it!

    And those who say they don’t are lying!! haha 

    If you don’t have a favourite kind of music, my favourite backup genre is classical music.

    I know some people aren’t all that keen on classical, but for those who are interested in trying it I can 100% recommend.

    There are some great classical playlists available on Youtube, Spotify and Apple music, so do a search and see if you come across anything that tickles your fancy.

    You can also listen to relaxing music instrumentals which contain guitar, nature sounds, etc. These can be a great option to look into as well.


    Which Relaxation Techniques are Best to Start With?


    If you’re a busy woman like me, trying to work out which relaxation technique is going to give you the biggest bang for your buck can be tricky.

    Especially if you have limited time in your day.

    Personally, my #1 recommendation would be meditation.


    Because with meditation you can knock off 3-4 of these relaxation techniques in one.

    I’m an “achieve as much as I can with as little as possible investment” kind of girl.

    How about you?

    With meditation you get to incorporate deep breathing, mindfulness and listen to relaxing music all in one.

    You can also tick off “keeping warm” if you wrap yourself in a blanket or doona (bed spread) like I often do.

    If you haven’t done meditation before, you’re probably wondering “what’s the easiest way to learn?”

    Don’t worry girlfriend, I’ve got you.


    How to Meditate When You’re Busy?

    Meditation doesn’t need to be complicated.

    Once you get the basic concepts down you’re pretty much good to go and can do it on your lonesome.

    The best way to learn how to meditate is to get guidance from someone who has been where you are, meditates regularly and knows what they’re doing – aka ME!!

    At Finding Happiness, we offer an awesome meditation for beginners course for our clients called Journey to Calm.

    In this course, you will learn everything you need to know about meditation. You’ll also gain an insight into other relaxation techniques such as self-care and natural remedies that can relieve stress and don’t demand a lot of time.

    Making time for ourselves and filling our cups up, is just as important what we do for others.

    Icon Journey to Calm Course

    Click here to start the Journey to Calm Course.


    If you’re not ready to commit to the complete course, you do have another option – you can sign up for our free “lite” introductory version of the course below.

    Now with this mini course, you’re not going to get as much value as you would from doing the complete course.

    But, you’ll gain an insight into the basic concepts of meditation so you can decide if that’s something you want to do before jumping into the bigger course.

    Get started by entering your details below.


    Next check out are article about: 

    The Proven Benefits of Deep Breathing for Meditation & Stress Relief