In our hassled society, it is good to find useful tools to help us relax body, mind and spirit. Many people find that practicing a meditation technique can be a real lifesaver, especially when you are in the midst of a demanding or troubling period of your life.
How do I Meditate? Is Meditation Difficult?
It's not as hard as you think. The technique revolves around focusing your attention on a specific relaxing image or experience over a sustained time-even just a few minutes per day. This way, your mind is able to relax. Your stress is diverted elsewhere so your body can recuperate and relax; toxic build ups are also cleared away.
You will discover that while you're meditating your breathing slows, your blood pressure is reduced, the muscles relax, apprehension and irritability are reduced. Stressful thoughts and lactic acid are eliminated, cleansing your mind and heart. Headaches and stress are also lessened. These are only a few of the documented mental and physical benefits of meditation.
Concentrating on just a single thing is the true essence of meditation. Meditation is usually performed for about 30 minutes, so be sure that you're in a relaxed position wearing comfortable clothing. You can lie on your bed, sit on your favorite couch, or select any position that you're very comfortable in.
Concentrate your attention on your breathing, an object, a sound, or even an object such as a delicate flower. Keep your eyes closed or open, whatever you prefer. Whichever you choose, it is very important to remain focused. If you feel any distractions or bothersome thoughts, simply notice them and let them recede on their own. This is normal when you're just a beginner; you will always find your thoughts wandering but as you continue practicing meditation, you will readily improve. Your thoughts will never disappear altogether, unless you become enlightened! What will improve is your reactions to your thoughts, and your feeling of being consumed by worries, anxiety, jealousy, pain and other disconcerting states of mind and body.
Try the following simple exercises and incorporate them into your meditation so that you can attain total relaxation.
Tense Relax. With this meditation technique, start by clenching your fists, then pull forearms firmly against the upper arms. Keep your leg muscles muscles tensed. Clench you jaws and close you eyes tightly. Breathe deeply and hold for about 5 seconds. Then let go of everything at once. Feel the sensations while your tension is being released.
Heaviness/ Warmth. This is done by feeling your legs and feet feeling heavier and warmer by the second. Envision that you are wearing lead boots. Try to picture that your central body area is also getting warmer and relaxed. Tell yourself that you're forehead is getting cooler and relaxed. Breathe easily and regularly. Just feel all the heaviness and warmth spread over your entire body.
Ideal Relaxation. In this process, close your eyes and try to create a heavenly relaxation spot within your mind. Choose any place, whether it's imaginary or real. Imagine that you're in that place. Feel mellow and at ease in your imagined and ideal relaxation place. Enjoy that positive, special moment for as long as you want.
There isn't just one meditation technique. Meditation is a time-honored art, and books abound on the methods and practices used for millennia by diverse cultures and spiritual traditions. With practice, you will be able to recharge your energy and quiet your mind by using your breath. Your capability to feel the positive effects of meditation will improve if you make a dedication to meditate daily. By simply resting for a few minutes each day, paying attention to your body sensations, feelings and emotions without judgement or attachment, you will be cultivating mindfulness, and creating a path toward peace of mind, self-healing and stress reduction.
