But first, let's define relaxation techniques, or more
specifically, meditation. To begin, it's not necessary to
be a Zen master to learn meditation. Anyone can jump-in
at any time and start meditating. You should put any expectations
aside; do not try to force the outcome; don't try to over-analyze
"what meditation is"; and in general, just turn-off
the brain and be in the moment. When meditating it is not
necessary to blank out your mind or chase thoughts away.
You'll learn that as you progress with meditation, your
mind will become quieter. Sit comfortably, with your spine
reasonably straight. You can rest against a chair, a wall
or headboard. Your hands can rest comfortably at your side
or on your lap. Your legs can also be in any comfortable
position (crossing them or any complicated pretzel position
is not necessary). Overall, allow your body to sit comfortably
so your body-mind-spirit can be open to relax.
There are different types of meditations that you can use
in your daily practice. Here are a few:
Mindfulness - A process focusing on physical
sensations and being present of the moment. It is being
attentive to the sensory information entering your mind
through your five senses. Beneficial to athletes, people
in body pain or someone with a health challenge, dieters
and overall for body awareness.
Visualization - This process creates in
the mind specific places or situations, such as a green
forest or the calming waves of the ocean. This can be used
for goal setting or for quieting the mind.
Breath mediation - A process focusing
on the rhythm of breathing.
Walking meditation - This Zen Buddhist
form of meditation focuses on the sensation of the feet
against the ground. Some people have discovered its benefits
without realizing it was meditative. Pacing back and forth
can be very calming on the mind.
This next meditation I strongly recommend learning first.
In fact, I do a "sandwich" - I start with grounding
then one of the meditations listed above and end my meditation
practice with grounding.
Grounding - This process is being fully
present mentally and emotionally and will help you feel
more centered and focused. Practicing grounding will put
you in control of your environment and focus your energies
in your daily routine. Anyone learning meditation for the
first time will gain great benefits by practicing grounding
on a daily basis.
The Tree Meditation is the simplest exercise to feel more
relaxed and energized. Yes, you can actually experience
both of these at the same time! Familiarize yourself with
this meditation by reading it two or three times and then
begin. If you want, you can set a timer for ten minutes.
- Close your eyes and breathe in calmly. Each breath,
imagine sipping air with a straw.
- Breathe in --- slow --- and relaxed.
- Imagine a beautiful, majestic tree. As you think of
this tree, breathing in more relaxed, imagine YOU are
the tree. With each calming breath your spine lengthens.
See your body as the trunk of the tree; and as you continue
breathing down from your head to your spine, down to your
hips ---continue breathing down, feeling more relaxed
and calm; down your legs --- your feet ---supporting you
like the trunk of the tree.
- As you continue breathing, imagine healthy strong roots
extending from the bottom of your feet. Your roots extend
deep into Mother Earth, anchoring your body. You're healthy-whole-and
complete; fully supported as you breathe deep into the
earth. You are a beautiful tree; you feel strong, solid
and fully grounded where you are.
- Continue relaxing and breathing. When you are ready,
come back to the present --- alert, confident and fully
energized.
The last type of meditation is Transcendental. This is
a specific type of meditation that must be learned from
a certified teacher of the Transcendental Meditation program.
Introduced in the late 1950s, this meditation focuses on
a mantra (a sound, word or phrase that is repeated over
and over, either aloud, as a chant or silently).
Studies of relaxation techniques have shown overall improvements
of the body-mind connection for athletes and many health
benefits for individuals. Taking the time to meditate and
quiet our mind gives us the time to pause in our daily lives.
It is the greatest power we hold, to be in the moment, alive
and aware of our surroundings and our body. Relaxation gives
us time to better organize our day, focus our energy and
work more efficiently.
Start your meditation practice in the morning for ten to
fifteen minutes. Many of the types of meditations - Grounding,
Mindfulness, Visualization, Breath, Walking or Transcendental
- can be done at home, work or out-and-about. There are
hundreds of meditations to match the needs of the individual
or to meet a specific purpose. You can find meditations
online, in books, on CD and by taking a class. Over time
you will have increased self-esteem and self-confidence;
greater creativity; a greater ability to problem solve;
and a more calming effect on your surroundings and the people
you interact with.
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