Meditation and mindfulness techniques

Finding ways to manage stress and anxiety can be beneficial as you navigate life after military service. Many people find mindfulness and meditation techniques helpful in building resilience and wellbeing, so this guide explores the benefits and ways to incorporate them into your daily life.

Mindfulness may not be suitable for everyone. Certain techniques can trigger distressing memories for some, particularly those with post-traumatic stress disorder (PTSD). If you're unsure whether mindfulness is right for you, consult a healthcare professional before starting.

What is mindfulness?

Mindfulness involves taking a moment to focus on what’s happening right now. Imagine standing at the beach and focusing solely on the sound of waves and the feel of the sand beneath your feet - that’s mindfulness in action.

It’s about noticing your thoughts, feelings, and surroundings without judging them. Two key aspects of mindfulness are focus and relation. But what does that mean?

• Focus - This is about staying present in the moment rather than getting lost in past regrets or future worries. It can help improve your concentration and reduce stress.

• Relation - This is how to relate to your thoughts and emotions in a healthy way. Instead of reacting automatically, you observe experiences with curiosity and compassion, fostering emotional resilience and stronger connections with others.

These practices help you focus on the present moment, and can

• Reduce the cycle of overthinking
• Improve your focus and clarity
• Help you respond to challenges calmly
• Increase your self-awareness, making it easier to understand and manage your emotions.

What is meditation?

Meditation is a mindfulness tool in which you focus your mind to achieve a state of calm, clarity, and awareness. It can involve techniques like deep breathing, focusing on a specific thought or object, or simply observing your thoughts without judgment. The goal is to train your mind to feel more peaceful and focused.

when to use caution

For individuals who experience distressing thoughts or trauma-related symptoms, certain mindfulness practices may not be suitable. Modifications such as grounding exercises or working with a trained professional on guided trauma-sensitive mindfulness practices may be more appropriate. 

Benefits of meditation and mindfulness

If meditation and mindfulness techniques are suitable for you, they can offer a range of benefits to help improve your mental, emotional, and physical well-being. Here are some key advantages.

Reduced stress

Mindfulness can help lower stress by teaching you how to observe your thoughts and emotions without becoming overwhelmed by them. 

Improved mental health

If you’re dealing with anxiety or depression, mindfulness practices can promote a sense of calm and focus, and help to manage intrusive thoughts and emotional triggers. Remember, though, if you experience PTSD, you should exercise caution and consider working with a trained professional when exploring mindfulness techniques.

Better sleep

Sleep issues are frustratingly common. Mindfulness and meditation can improve sleep quality by calming your mind and relaxing your body, making it easier to fall and stay asleep.

Enhanced focus and clarity

Mindfulness can sharpen your attention and thought processes, helping you stay more focused.

More emotional resilience

Mindfulness can strengthen emotional resilience, making it easier to handle life’s challenges. It helps you manage difficult emotions and reduces negative thought patterns.

How to practice mindfulness safely

You don’t need special equipment or a dedicated space - it’s something you can practice anytime, anywhere. You can try this free NHS guide to help get you started. 

However, if you have experienced trauma or PTSD, it’s important to approach mindfulness with care. Here are some safe ways to begin.

Start with grounding techniques

Grounding exercises focus on external stimuli rather than internal thoughts. Examples include naming objects around you, feeling the texture of a surface, or focusing on deep breathing while keeping your eyes open.

Use guided trauma-sensitive meditations

Certain meditation apps and professionals offer trauma-sensitive guided meditations that are designed to create a sense of safety and stability. These avoid techniques that could cause distress.

Set boundaries

If a mindfulness practice feels overwhelming, it is okay to stop or modify it. Shorter sessions or alternative practices may be more suitable.

Work with a professional

If you have PTSD or other trauma-related conditions, consider seeking guidance from a trained therapist or mindfulness instructor who understands trauma-sensitive approaches.

Ways to practice mindfulness beyond meditation

Meditation is a great mindfulness tool, but it's not the only way to stay present. The key is to find activities that work for you and fit into your daily life. It’s about consistency, not perfection. Here are some other options to try.

Mindful journalling

Writing about your thoughts and feelings can help you process emotions and gain clarity. You could try starting or ending your day with a few minutes of reflective writing. Prompts like "What am I grateful for today?" or "What challenges did I overcome?" can guide your practice. Headspace has a useful guide on how to start journalling.

Art and drawing

Creative activities like drawing, painting, or colouring can help you focus on the present moment. Skill doesn’t matter, it’s about the mindful process of creating.

Music

Listening to or playing music mindfully involves immersing yourself in the sound, rhythm, and melody. Notice how the music makes you feel and how your body responds.

Physical activities

Activities like yoga, tai chi, or even walking can be meditative when done mindfully. You can do this by focusing on your movements, breathing, and body sensations.

Mindful eating

Instead of rushing through meals, take time to savour each bite. Take notice of the flavours, textures, and smells of your food. This practice not only enhances your eating experience but can also promote healthier habits.

Gardening

Tending to plants offers a therapeutic and grounding experience. Pay attention to the colours, textures, and scents of the plants, as well as the feel of the soil in your hands.

Resources to explore

To support your mindfulness journey, here are some helpful resources.

Mind - How and where to learn mindfulness

NHS -  Every mind matters. How to meditate for beginners

Heroes Strive - If you are part of the Help for Heroes community, you can access Heroes Strive, our free online fitness and wellbeing platform created for veterans and their families. Here you will find a series of guided mindfulness sessions for all abilities.

Mind, mood and body - our online group course helps you understand the connection between your thoughts, feelings, body and behaviour.  

Final Thoughts

Meditation and mindfulness are simple techniques that can help enhance your wellbeing and resilience. Start small, go at your own pace, and soon mindfulness can become a valuable part of your everyday life.

However, mindfulness is not a one-size-fits-all solution. If you have PTSD or other trauma-related experiences, consider exploring grounding techniques or trauma-sensitive mindfulness approaches.

How we can help

If you need support with your mental or physical health, feel lonely, or need help with housing, or applying for benefits, just get in touch. We can also connect you with activities and events happening in your community, so you can spend time with other veterans and families.

To get support, all you need to do is submit an online form or call our friendly helpline team on 0300 303 9888.