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Three Effective Meditations For Your Everyday Life

Written by: Veronica Sanchez De Darivas, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


Meditation is a practice that everyone talks about, but I have come to realise that most people do not do it regularly or at all, although they know a fair deal about it. Meditation is seen by many as “work,” and unconsciously, we associate it with something hard to do and even unpleasant.

Shot of a couple meditating on the beach at sunset.

This kind of mindset and feelings do not allow us to explore our spiritual nature, and the paradox is that we spend a lot of time in activities that actually require much more physical and intellectual work than sitting down in silence for a few minutes a day. Of course, to meditate is not only being in silence. Then, let's see the meaning of meditation.

What is meditation?

According to definitions from several dictionaries, meditation is “the act of paying attention to only one thing, either as a religious activity or as a way of getting calmed and relaxed.” We can see, then, that although silence is required, the key to meditation is attention. If we are able to focus our attention as needed, we can quickly advance in our daily practice.

Now, you might be asking attention to what? Here is when we are able to talk about different ways of meditating. Some meditation practices focus on breathing techniques, some others on heart breathing techniques, others focus on emptying the mind of thoughts, etc.

For me, meditation involves focusing my entire attention on the Source (One, Origin, God, the name of your choice), in other words, sitting in silence and connecting with the Source by a conscious act of creating an energetic current between my mind, my heart and the Source of all creation. Meditation, by my standards, means inner-self exploration and expansion of consciousness and maybe these words look grandiose, and you feel the desire to run away. However, there is a system to put in place, and once you get the hand of it, meditation has the potential to change your life in positive and unexpected ways.

What are the benefits of meditation?

According to spiritual schools and science, meditating daily brings about several wonderful benefits.

  • Clarity. The process of training your attention will give you a clear understanding of possible solutions to problems, the next steps to follow, how to approach certain situations and more.

  • Perspective. Many times we are in the middle of an unpleasant event and we tend to have a blurry sight of it. We do not see the end of the tunnel and think that such a situation will last forever. Meditation will allow you to elevate yourself above any event or situation and give you a new insight.

  • Calmness. A new way of approaching anxiety and stress will be developed from a daily practice of meditation. Anxious feelings will diminish and stress too. This is again related to attention because your focus will be on the act of meditating and not on your mental chatter.

  • Control of negative emotions. When you are meditating, you are in the now, in the present moment, with no space for negativity.

  • Enhancement of positive emotions. Being in the present allows you to connect with higher feelings and emotions like gratitude and compassion.

  • Self-awareness. Meditation opens the way for knowing yourself better and for elevating your consciousness. You will find inner connections and even have better connections with others because you will be able to grasp the concept of belonging to something bigger and being part of the One.

  • Improvement of memory and creativity. Being in a state of calmness and positivity will enhance your brain functions.

There are a few more benefits of meditation. However, I would like to address the important topic of how to develop the habit of meditating.

How to start a meditation practice?

  • Start slow. One step at a time. 3 to 5 minutes for a few days and then increase the time.

  • Use guided meditation audio at the beginning. This will help you to know what to do and get the hang of it.

  • Pick a quiet place at home where you will not be interrupted.

  • Enjoy the process, and do not punish yourself if it is not easy at the beginning.

Gratitude Meditation

  • Sit down in a comfortable position. Sitting is better when starting to avoid falling asleep.

  • Close your eyes.

  • Focus your attention on your body, starting from your feet and going up to your head.

  • Now start breathing in and out a bit slower and deeper than normal.

  • Keep breathing and focus on your heart. Feel it.

  • Now feel gratitude in your heart, gratitude for the blessings of your life, for your family, for your friends, for your partner, for what you value most.

  • You can repeat a gratitude affirmation like: I am grateful for my friends. Repeat the affirmation of your choice three times.

  • Now, bring awareness to your body again. Feel it.

  • Slowly open your eyes.

De-stress Meditation

  • Sit down in a comfortable position.

  • Close your eyes.

  • Be aware of your body. Feel it.

  • Now, focus on your breathing.

  • Take a big breath, inhaling for 5 seconds

  • Hold your breath for 5 seconds

  • Exhale for 5 seconds, visualising that you are expelling the stress of the day.

  • Repeat this cycle at least 3 times.

  • Bring awareness to your body and feel it.

  • Slowly open your eyes.

Attention and Listening Meditation

  • Sit down in a comfortable position.

  • Close your eyes.

  • Start listening to the sounds around you. Listen to the cars passing by, to people talking, to children playing, to the birds, or to the trees moving with the wind; listen to any noise around you.

  • Now focus on your body and scan it, listening.

  • Focus and listen to your own breathing.

  • Now, focus on your heart and listen to your heart; you can place a hand on your heart center and just listen.

  • Slowly open your eyes.

Research shows that only 10 to 15 minutes of meditation a day can unleash a chain of beneficial outcomes in your life. One last thing, meditation is for everyone. It is free and does not require a big effort.

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Veronica Sanchez De Darivas, Executive Contributor Brainz Magazine

Veronica Sanchez De Darivas is an expert in inner-self intelligence techniques. She shares tools on how to manage stress and negative emotions and on how to use high-vibration words. Veronica is a Spanish grammar and literature teacher. During the last ten years, she has dedicated herself to spirituality and is a Certified Instructor for the Cyclopea Method of Internal Activation of the Pineal Gland (Third Eye), a method created in South America 30 years ago by the spiritual leader Fresia Castro. Veronica is currently the only instructor in the world teaching this life-changing method in English. Veronica is also a number one bestselling author. She has been writing for many years for online magazines and blogs in Spanish and English. Veronica is both a Chilean and an Australian citizen now living in the UK. Her mission is the expansion of consciousness.



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