Meditation Techniques - Simple Exercises

How To Relax With Meditation

In our pressured society, it is helpful to learn worthwhile tools to help us relax body, mind and spirit. Many individuals find that practicing a meditation technique can be a real lifesaver, primarily 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 process revolves around focusing your mind on a specific relaxing image or experience over a specific time-even just a few minutes per day. This way, your mind is able to relax. Your stress is relieved so your body can recuperate and relax; toxic build ups are also decreased.

You will find that while you're meditating your breathing slows, your blood pressure is reduced, the muscles relax, nervousness 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 rewards of meditation.

Focusing 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 comfortable position wearing comfortable clothing. You can lie on your bed, sit on your favorite couch, or select any position that you're really comfortable in.

Center your attention on your breathing, an object, a sound, or even an object such as a blooming flower. Keep your eyes closed or open, whichever you prefer. Whichever you choose, it is best to stay focused. If you feel any distractions or repetitive thoughts, simply notice them and let them subside on their own. This is typical when you're just a beginner; you will always find your thoughts wandering but as you continue practicing meditation, you will soon 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 overcome by worries, anxiety, jealousy, pain and other troubling states of mind and body.

Try the following simple exercises and incorporate them into your meditation so that you can achieve 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 sensing your legs and feet becoming heavier and warmer by the second. Picture that you are wearing lead boots. Try to envision 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 cover your entire body.

Ideal Relaxation. In this technique, close your eyes and try to create a heavenly relaxation spot within your mind. Pick out any place, whether it's imagined or real. Visualize that you're in that place. Feel calm and relaxed in your imagined and ideal relaxation place. Enjoy that positive, special moment for as long as you wish.

There isn't simply one meditation technique. Meditation is a time-honored art, and books abound on the methods and practices used for millennia by a multitude of cultures and spiritual traditions. With practice, you will be able to recharge your energy and quiet your mind by using your breath. Your facility to feel the benefits 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 serenity, self-healing and stress reduction.