Meditation
The idea of relaxing our way to good physical, emotional, mental and spiritual health with meditation is certainly a good one! And it is particularly easy! While we are meditating we can release tension, compose and/or motivate our self, visualise goals/outcomes, reinforce and integrate affirmations of what we REALLY want.
In the hustle and bustle of living we have given money making, material wealth, study, family life and other activities a very high priority; often forgetting about our own well-being. This is largely to do with the belief that eating and 8 hours (or more) sleep replenishes all of our bodily needs. Unfortunately, in this day and age, this is not so. Look around you … there are people ailing; suffering with chronic diseases, pain, stress, premature ageing, etc
Accidents are mostly caused amongst people who are angry, upset and/or just in too much of a hurry. We drink alcohol, smoke cigarettes and eat to “relax” or “relieve tension.” But these activities are creating more stress and tension in our bodies.
I am not saying we should stop any particular habits, I am merely suggesting that we can add another useful activity to our already full and wonderful lifestyles – another priority; our relaxing into our well-being.
For only 20 minutes, twice a day (preferably), relax and revive your body and mind with a simple meditation.
Simple Meditation Instructions
Sit on a chair with both feet flat on the floor/ground, with your back straight and supported. (You may choose to sit cross legged on the floor/ground.) Although lying down is OK too, I recommend sitting up while learning, or you may just keep falling asleep each time!
The following ‘counting into relaxation” was originally explained to me as: how a baby’s eyes start to droop when they are tired and about to sleep! All I know is, it works; it is the fastest way I know to get from going at top speed, flat out, to totally relaxed! Also a good trick for anyone suffering insomnia.
To begin:
Open your eyes looking straight ahead, focused on a wall/tree or something, for 30 seconds (yes, you can blink) … count to 30 silently in your mind.
Close your eyes and count to 10 silently.
Open your eyes looking halfway down – try focusing on the floor/ground a metre or so in front of you – count to 20 silently.
Close your eyes and count to 20 silently.
Open your eyes looking at your lap/knees and count to 10 silently.
Close your eyes and count to 30 again silently.
As you finish counting, just notice your breathing ~ no need to concentrate on changing it. Let your breathing become a rhythm of its own, into which you can let your mind drift. The heart beat can also be a focal point.
If your mind prefers to think – then let it! When you notice that you are thinking, rather than watching the rhythm of your breathing and/or heart beat, switch your attention back to the rhythm.
By being aware of your breathing or heart beat you will drift into a deeper relaxation. Remain in this state of relaxation for 20 minutes – the first few times you may find yourself checking the time, the more you practise the meditation, the easier it gets. If you find you are dropping off to sleep, don’t worry, just lift your head up gently and continue focusing on your breathing until the 20 minutes is up.
If you notice noises and/or activity that disturbs you … actually focus on the noises, be more aware of them, use them as your focus … this usually dissolves the disturbance factor. With practise you will be able to meditate through anything! I used to meditate effectively while travelling during peak hour on trams & trains (stopping all stations) going to and from my job!
To come out of this relaxed state, breathe deeply a few times and wiggle your toes and/or fingers to get the blood flowing normally again (even if you are interrupted during the 20 minutes ~ breathe deeply before standing up). I usually feel a bit light headed for a minute or so, and then more focused, more awake, than before the meditation.
Additionally, a few deep breaths during the day can be very invigorating or can be used as a quick form of relief from stressful situations. Just inhale deeply and exhale slowly 3 times in and out through your wide open mouth!
And finally, meditate for longer if you have the time. Try meditating outside in a natural setting such as a garden, park, forest or beach, whenever you can. Meditating with someone else can feel extra special. Even though you both go into your own space, there is something special about sharing this peacefulness. Many people experience ‘seeing’ colours, patterns, etc, or smelling, hearing, feeling sensations. Go with the flow is my recommendation; if you feel the need to remind yourself you are safe … then do so; affirm: I am safe.
Enjoy.
Marianne Thorne
Attitude Coach