To keep you updated on all kinds of meditation techniques and the science backing them, this blog is open for anyone to contribute!  If you'd like to write a piece for inclusion to the blog, contact Kellie here!

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meditation for everybody!

What is Mindfulness?

Mindfulness. We all know what it feels like to have a mind full of whirling thoughts right? But how would it feel to have a mind full of oneness? A oneness completely and utterly devoted to the present moment. There are many different forms of meditation practices out there, but in reality our life is one big practice of meditation. We can choose to be, to notice, to enjoy each and every tiny moment. Or we can choose to rush and miss it all.

We can incorporate mindfulness into our everyday lives simply by taking notice of what is going on around us. When you wake-up in the morning, do you hop out of bed, yank on some clothes and immediately check your phone to find a million more notifications? Or do you rise slowly, noticing the warmth of the fluffy carpet on your bare soles, gently drawing the curtains to reveal a beautiful, soft sunrise and appreciating what surprises nature may have sprung over night? Perhaps a new flower bud has blossomed, or Mother Nature has delicately dropped tiny dew drops on each and every blade of bright, green grass.


We were blessed with five beautiful senses from birth, and as toddlers we knew how to have fun with these. Remember mashing your food up between your hands, feeling the gooeyness and delight of it all? Remember how you could watch the same old video tape over and over, each time noticing a new shape, colour, object? As children we did not feel the need to create ‘special moments.’ We realised that every moment was special, simply because we were alive and in it.

So how can we start feeling aware and alive again? A good place to start is with the breath. Try this short exercise before you hop out of bed in the morning to bring your mind into the present, and enjoy your day!

1. Lying down on your back, simply notice your breath. See if you can feel where the breath moves in and out of the body…
2. Notice the sensations of the breath. Is it warm, cool, light, heavy, deep, shallow? See if you can surf this flow of movement through the body, from the nostrils, right down into the depths of your belly.
3. Stay with this flow and relax into it, even if it is only for a few minutes.
4. Start your day with a smile.

So, can mindfulness only be cultivated with the breath?

No, mindfulness can be practiced during any activity. For instance, when washing the dishes, a task no one really enjoys right? However, next time you take a stand at the sink, instead of wishing the task and time away, try embracing every part of it! Noticing how comforting the warmth of the water is on your hands, savour the smell of your favourite washing up liquid, enjoy the calming sound of running water, and notice how suddenly you start having fun! You could also try this when brushing your teeth, cooking, taking a shower, eating, the list is endless!

But what about all those niggling, negative thoughts?

Believe it or not, negative thoughts are also part of mindfulness practice. We can come to realise that we are not our negative thoughts; we are simply the observer of these thoughts. When we learn to take a step back and simply accept and acknowledge these thoughts we can begin to see them for what they truly are; a cloud passing by, which behind lays a blue sky. Instead of getting caught up in worries about the past or future, we can simply notice the thought, accept it and let it pass through in its own time, then return back to the oneness of this present moment.

In essence, mindfulness is learning to switch ourselves from ‘doing’ mode to ‘being’ mode. A study in America looked at the ‘Model of Mindfulness at Work,’ exploring how professionals experienced mindfulness during work hours. The study suggests that ‘automatic and persistent thinking, focus on past and future, self-centred and judgemental evaluation’ were a result of working in ‘doing mode.’ Can you recognise any of these within your own self at work? However, the study found that when working in ‘being’ mode employees experienced ‘mental quietness, a focus on the present and feeling non self-centred and accepting.’ Working in ‘doing’ mode led employees to feel and function poorly. However, working in ‘being’ mode the employees felt and functioned well.

So, next time you think ‘where has the day gone?!’ Stop and think. Can you remember the special moments, or did you miss them all…Practise makes perfect, and luckily we have every single moment to start afresh.  

Link to research: CLICK HERE

By Jadine Hocking for ‘GoMeditate.’

If you would like to come and practise ‘being’ in the moment, why not come along to Falmouth TM Meditation group? You can contact Kellie Gilmour at or visit:

Facebook: Falmouth TM & Meditation Group

What is Transcendental Meditation? (TM)

Transcendental meditation. Sounds complicated right? Is it something to do with being in a trance? Something that requires a lot of time and effort? In fact, it’s the complete opposite.

Transcendental meditation is the simplest, most beneficial practice that you may ever incorporate into your life. So, what is it?

‘Meditation’ simply means ‘thought’ and ‘transcendence’ is to go beyond thought. The layers of our mind can be compared to the depths of the ocean. How would you describe your thought pattern at this present moment? Is it a choppy, rough wave surging through your mind or a flat, calm sea of tranquillity?


Transcendental meditation helps us to look beyond the surface of our thought patterns and delve into the depths of a deeper state of awareness. Imagine the ocean again, this time picturing yourself in a submarine, slowly sinking deep into the depths of a calm, quiet sea-bed. Notice how peaceful it is here, how the rocking of turbulent waves can no longer be felt. Transcendental meditation helps us to go beyond all mental activity and reach this place of tranquillity, or transcendental consciousness. This state exists in all of us, every minute of every day; we just need to tap into it. Unlike sleep however, we are wide awake, yet in a state of deep rest.

Sounds like a lot of effort right?

Nope. It requires no level of concentration or effort. All you have to do is sit in a comfortable position, with your eyes closed for 20 minutes, twice a day. When we practise this our attention is drawn inwards to the quiet, calm, happy state that our mind naturally wishes to exist within. To aid this process of focusing within ourselves, a mantra is taught by a TM teacher to help us relax into transcendental consciousness.

So, how will I benefit from Transcendental Meditation?

If practised on a daily basis, there is a great deal of scientific evidence to support the following benefits:

- Reduced stress and anxiety
- Decreased blood pressure
- Decreased cortisol levels in the body (hormone related to stress)
- Reduced rates of heart attack and strokes
- Reduced symptoms of PSTD
- Promotes health and longevity

Not only are there many physical health benefits, but meditation can also really aid our clarity of thinking and promote an increase in intelligence and creativity.

Imagine a wind up torch. All day every day, we are winding our mind up and up and up, absorbing millions of different pieces of information from people, the media and our surroundings. If we keep winding the torch very quickly in short bursts here and there, we will only disperse a weak, intermittent light. Now imagine a solar light. It sits in your garden all day long, simply being and enjoying the suns natural light. There is no effort involved. Similarly, to a person enjoying the natural, happy state of transcendental consciousness. However, when dusk falls the solar light has the strength to shine brightly all night long, even amongst complete darkness. Which light would you rather be?

You can ask your local TM representative (for Falmouth), Kellie Gilmour at how this technique may help you.

Or if you would like to find out more about TM Meditation why not come along to your local meet up group, make some new friends and learn to meditate in a safe and supportive environment:

Facebook: Falmouth TM & Meditation Group

Or visit:

By Jadine Hocking for ‘Go Meditate!’

Breathe Your Way Back to Health (and sanity!)

Do you find yourself spinning around in a dizzy dimension on a daily basis? Where are my keys, phone, wallet, kids, dog, to do list? Our minds are like hamsters, running themselves around endless circles, only to curl up at the end of the day in preparation to do it all over again. Daily stressors are now an inevitable part of our daily life. It is not news to our ears that stress is linked to many health issues including: heart disease, diabetes, gastrointestinal problems, depression and anxiety to name a few. This is thought to be because stress causes inflammation in the body which in turn turns our healthy bodies into bodies of ‘dis-ease.’

So, how can we combat stress within our daily lives?


A study approved by Health Sciences South Carolina Review Board researched how yogic breathing can influence levels of pro-inflammatory biomarkers within our saliva. Yogic breathing is one of the several practices included in the broad range of yoga, and is known to be an effective way to access the mind-body connection; with the ability to reduce blood pressure, decrease heart rate, improve cognitive function and reduce symptoms in disease.

The study randomised volunteers into two groups: a group who participated in yogic breathing for 20 minutes, and a control group whom read a book for twenty minutes. Saliva was collected from each group at 0, 5, 15 and 20 minutes. The study found that levels pro-inflammatory biomarkers were significantly reduced in the yogic breathing group when compared to the control group. Furthermore, the reduction in the breathing group was significant at all times tested, whereas the control group only showed a reduction after 15-20 minutes of reading.

What does this mean?

A single 20 min session of Yogic Breathing practice could reduce the levels of key pro-inflammatory biomarkers in saliva. In other words, breathing is good for our health!

In the world of meditation there are many breathing techniques that can be used within our daily routines. If you’re feeling in a fluster try this quick and easy breathing technique that will calm you down in an instant.

Close your eyes and inhale through your nostrils, counting 1,2,3,4. Let your lower stomach expand as you breathe in all that lovely, fresh air. Hold for one second and then breathe out to a count of four through your mouth, pushing all of the air out of your diaphragm. Repeat this sequence 15 times up to 15, 2, 3, 4 (finishing on an out breath). Open your eyes and smile as you see the world from a beautiful, new perspective.


Link to Research: CLICK HERE
Facebook: Falmouth TM & Meditation Group

By Jadine Hocking for ‘Go Meditate!’


All ages, all beliefs, all welcome. 

Based in central Falmouth we are a group that meets weekly for meditation, chat, support, and advice on meditative practice.

Originally Transcendental Meditation ™ orientated, we also invite non-TM'ers to come along and sit in on meditations, get to know more about each other’s practises and offer the opportunity to be introduced to a teacher. We now include other styles of meditation, yoga once a month and plan to include guest speakers on various related subjects hopefully in the future.

Read on and enjoy!

Facebook: Falmouth TM & Meditation Group


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