Meditation Techniques - Elementary Exercises

Using Meditation For Relaxation

In our hassled society, it is valuable to find useful tools to help us relax body, mind and spirit. Many folks find that practicing a meditation technique can be a real lifesaver, especially when you are in the midst of a challenging or troubling period of your life.

How Hard is it to Learn Meditation?

It's not as complicated as you think. The technique revolves around focusing your mind on a particular relaxing image or experience over a period of time-even just a few minutes per day. This way, your mind is able to de-stress. 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, apprehension and irritability are reduced. Stressful thoughts and lactic acid are eliminated, clearing your mind and heart. Headaches and stress can also be lessened. These are only some of the documented mental and physical rewards of meditation.

Concentrating on just a single thing is the true essence of meditation. Meditation is usually practiced 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 completely 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, as you prefer. Whichever you choose, it is very important to remain focused. If you notice any distractions or bothersome thoughts, simply notice them and let them settle down on their own. This is normal when you're just starting out; you will always notice your thoughts wandering but as you continue practicing meditation, you will quickly improve. Your thoughts will never disappear completely, unless you become enlightened! What will improve is your reactions to your thoughts, and your feeling of being overwhelmed by worries, anxiety, jealousy, pain and other troubling states of mind and body.

Try the following elementary exercises and incorporate them into your meditation so that you can reach total relaxation.

Tense Relax. With this meditation technique, begin 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 imagine that your central body area is also feeling 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 traverse over your entire body.

Ideal Relaxation. In this technique, close your eyes and try to produce a heavenly relaxation spot within your mind. Pick out any place, whether it's imagined or real. Envision 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 need.

There isn't just one meditation technique. Meditation is an ancient art, and books abound on the methods and practices used for millennia by many cultures and spiritual traditions. With practice, you will be able to recharge your energy and calm your mind by centering on your breath. Your facility to feel the rewards of meditation will improve if you make a commitment to meditate daily. By simply resting for a few minutes daily, feeling 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.