MEDITATION AND RELAXATION

Posted 07 November 2006

WHERE DO I BEGIN?

Meditation is a natural state that is obtained by remaining physically still and focusing the mind on one point.

Your attitude and mental state is key, relax and look forward to this time, allowing yourself to really savour this wonderful experience that can enhance your life.

Before beginning meditation it is best to have a calm and restful environment by creating a setting which is conducive to meditation.

This can be created by having a place to meditate that is quiet, warm, and comfortable, if possible a secluded place allowing the mind to slow down its activities with minimum delay. Burning incense, candles, placing a vase of flowers, a spiritual symbol, a mantra, or some relaxing music can enhance the atmosphere.

Another way to create a tranquil environment is to be outside, under a tree, by a river, facing the sun. You can create the right atmosphere almost anywhere as long as the space you are in is peaceful.

One of the most important things is to meditate at the same time every day if you can.

Meditation is designed to quieten the mind and relax the body reducing the heart rate, which in turn reduces recognisable stress levels.

WHY MEDITATE?

When we relax and focus on one thing the body is allowed to heal and rejuvenate itself. By meditating regularly you can reduce the risk of stress related disease such as high blood pressure, which can lead to coronary heart disease, headaches, aches and pains, anxieties and many others.

Types of Meditation
There are many forms of meditation and no single way is more effective, we each develop our own style to satisfy our individual needs. Quite often the simpler the technique the more effective it will be. The types vary from sitting cross legged, lying down, deep breathing, to silent nature walks, all of these can have a meditate effect.

Preparation for Meditation
Wear loose fitting clothing, no shoes, and socks if preferred. Using any of the following can create the atmosphere: incense sticks, candles, and a vase of flowers, a picture of a deity, a spiritual symbol or some relaxing music. If none of these appeal to you, sitting outside under a tree or by a stream could be your choice there are numerous places for meditation - seek out the environment that works for you.

Try These Simple Exercises
Sit cross legged with your back straight (you may need a cushion to sit on to alleviate any strain on your back or hip area), close your eyes and place your hands, palms facing down, on your thighs or sit with your thumbs and index fingers touching elbows resting on your knees. Take five deep breaths by inhaling and exhaling, as you inhale fill the stomach, middle chest and upper chest with air as you exhale empty the upper chest, middle chest, and stomach. Try to empty your mind by focussing on the middle point between the eyes, visualise candlelight, a tree, the sea or a symbol of your choice. It is quite normal for the mind to wander just keep bringing it back and eventually it will still itself quite willingly. Or try a mantra, this is a word that is repeated throughout your meditation you as you breathe in and out, use words such as love, peace, or harmony this can help to keep the mind focussed. Try five minutes at first and gradually build up to twenty minutes a day.

Once you feel relaxed and ready to face the world finding those few crucial minutes will become part of your everyday routine - being truly healthy is about being physically active, eating well and learning the art of relaxation.