Many people shy away from meditation due to the fact it may be associated with the “new age” trend. However, meditation can be a helpful tool to help people relax, no matter their lifestyle. Others may avoid meditation because they think it is too complicated or difficult; the word meditation may bring to mind a person in an uncomfortable-looking sitting position that the average person might not want to get into – let alone try to get up from.
A simple form of relaxing meditation can be performed without any flexibility or uncomfortable positions. This type of meditation can be used by anyone seeking a way to relieve stress and increase energy.
The Steps
· If possible, find a place that is quiet. If you live in a place that is noisy, a fan can help to cut down the distracting sounds.
· Find a comfortable position that you can keep your posture straight in without straining. If you are home you may be most comfortable lying down. You can also sit in a chair.
· Try to empty your mind of all thoughts and worries; this is of course easier said than done. This step will become easier with time and practice. Try to not become frustrated at your thoughts that pop-up, instead concentrate on emptying the thoughts from your head as they arise.
· Keep your breathing as even as possible.
· Once you have cleared your mind as well as you can, concentrate on your toes. Concentrate on relaxing and feel the tension drain from them. If this is difficult, it may help to visualize the tension leaving. Picture the tension in your mind (as a darkness in the area or other image that appeals to you) and watch it leave your toes as you concentrate on relaxing them.
· Repeat this process with each area of your body, moving up from your feet and ending with your face. You can concentrate on a small body part at a time or larger areas, depending on your preference, patience, and timeframe.
· Once every area is relaxed, focus you mind on quieting your thoughts.
· When you are ready to finish with your meditation, concentrate again on each body part to essentially wake them up. Start with your toes and move them slightly, moving up your body until you feel comfortable getting up.
The time spend on this exercise depends wholly on the time you have available and how much you want to spend. It is also easier to start with a shorter amount of time and then build up from there. If you are able to, 20 minutes a day only a few days a week can help to reduce your stress and allow you to focus better through the rest of your day.
