Meditation to Clear the Mind

April 16, 2009 by Relaxation Guide  
Filed under Meditation

Unable to settle your thoughts? Do you feel like you are unable to focus for just a few seconds?

Meditation may be your answer. We all have some sort of internal dialogue going on. However with the current economy and related stresses it brings, a great number of us feel overwhelmed. We have so many thoughts flying in and out of our minds we are unable to maintain focus. What are we going to do about the bills? the kids? my job? money?

This causes so much anxiety and takes us out of the present moment. In reality if our minds were calm like still water we would be better prepared to face the challenges. Meditation can do just that. Time is not something we have a luxury of and trying to fit something else into your schedule might seem impossible.

The good thing is meditation can take as little as ten minutes. And you do not need any special props or area, unless you want to of course.

Merely focusing on your breath by counting each breath or just focusing on an object such as a flower or candle and it’s structure,form and color can take one into a meditative state. Distractions will happen when you first attempt this. It is all part of the process. Just restart your focus. By focusing on just one thing for only ten minutes a day can help to bring clarity and focus back into our crazy lives.

Meditation Primer

April 16, 2009 by Relaxation Guide  
Filed under Meditation

Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam are said to contribute to the “polluting” of the mind, and shutting them out is allows for the “cleansing” of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input no sights, no sounds, and nothing to touch and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening those with impossibly arched backs, and painful-looking contortions you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn?t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to while in a meditative state silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.

There are also many meditation CDs on the market that have been scientifically proven to alter your brainwaves in such a way to help you achieve deep meditation. find out more about these here: Meditation CDs.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So start now in creating your health and well being…start meditating today!

Meditation Through the Breath

April 16, 2009 by Relaxation Guide  
Filed under Meditation

There are many relaxation techniques that are present that can help you to keep your stress level in check, yet there are certain technique that are better than others. This article focuses on breathing relaxation technique, as this is very easy to follow and is very effective.

Deep breathing involves breathing through your diaphragm as opposed to the regular shallow breathing through the lungs. The best part of deep breathing is that it sends a signal to the brain that the body in a state of complete relaxation. Although deep breathing sounds too easy but there is a correct technique to follow deep breathing. In order to ensure that you get the maximum benefit we are breaking down this technique in to four simple steps.

Step 1. Make yourself comfortable.

It is the first and the fore most thing tat you have to do. Make sure that you are in a comfortable position. You could be sitting anywhere be it in your office chair or couch or you ay be lying down on your couch. The idea here is to let your mind and body relax and calm down. You will know that you are relaxed when your hear rate slows down and your body muscles relax. You can help your mind to relax by listening to some soothing music.

Step 2. Right breathing.

This step makes sure that you are using your diaphragm to breathe instead of your lungs. While breathing place one hand on your chest and the other on your abdomen, while breathing you should ensure that the hand on the abdomen is moving where as the hand on the chest is not, in case the opposite is happening then try to breathe through your mouth instead of the nose and try and squeeze the stomach muscles as you breathe out.

Step 2. Repeat

Once you are able to make corrections and breathe deeply practice doing it till you are perfect at it. While repeating the breathing try and consciously slow down your inhalations and exaltations. You can at the same time relax your mind by imagining that you are in a soothing atmosphere, you can visualize yourself at a spa or at a recent holiday place where you has gone.

Step 4. Use it at anytime.

After you have mastered the steps mentioned above you can use this technique to relax whenever you want. You can relax before a big presentation or after a tiring day at work. If you practice this regularly you will amazed at the marked reduction in your stress level.