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Meditation And Relaxation

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Relaxation and Meditation Exercises


After a day's hectic schedule of meeting deadlines, attending meetings, preparing different documents, and so on, you will always be looking forward to going home and relaxing. There are many ways to relax, and one method that is quite effective is meditation.

How will you do it? Perhaps you've already heard other people talking about meditation. It's not as hard as you think. The idea revolves around focusing your thoughts to a certain relaxing thing over a sustained time. This way, your mind is able to rest, and your thoughts about stressful things are diverted elsewhere. Your body can recuperate and relax through meditation; toxin build ups are also cleared away.

You will notice that while you're meditating your breathing slows, your blood pressure is reduced, the muscles relax, anxiety and irritability are reduced, stressful thoughts and lactic acid are eliminated, clears your way of thinking, headaches and stress are also lessened, and you can now concentrate and focus fully.

Focusing on just a single thing is the true essence of such activity. This is an active process unlike that of hypnosis. All your mental faculties should be concentrated on the meditation's subject. Meditation is usually done for about 30 minutes, so be sure that you're in a comfortable position. You can lie on your bed, sit on your favorite couch, or choose any position that you're really comfortable with.

You can focus on different things when you're meditating like breathing, an object, a sound, or even imagery. Whichever you choose, it is very important to remain focused. If you experience any distractions and external thoughts, strive hard to drift them out. This is natural when you're just a beginner; you will always find your thoughts wandering but as you continue practicing meditation, you will soon improve.

You can try these relaxation exercises and incorporate it in your meditation so that you can achieve total relaxation.

1. Tense Relax – start by clenching your fists, and then pull forearms firmly against the upper arms. Keep your muscles tensed, as well as that of your leg muscles. Now, your jaws must also be clenched and your eyes shut tightly. While holding those tense, breathe deeply and then hold for about 5 seconds. Then let go of everything at once. Feel the sensations while your tensions are being released.
2. Heaviness/ Warmth – this is done by feeling your legs and feet getting heavier and warmer by the second. Imagine that it's like wearing lead boots. After that, try to imagine that your central body portion is also getting warm… warmer and relaxed. Tell yourself that you're forehead is getting cooler and relaxed. Breath easy and regularly. Just feel all the heaviness and warmth spread over your entire body.
3. Ideal Relaxation - close your eyes and try to create an ideal relaxation spot inside your mind. Choose any place whether it's imagined or real and furnish the place according to your own preference and style. Wear comfortable clothes and imagine that you're going to that place. Feel mellow and at ease in your imagined and ideal relaxation place. Enjoy that special moment for about a minute.

These are just simple relaxation and meditation exercises that you can do. If you're feeling stressed and tensed, do these exercises.







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BONUS : Art of Visualization and Meditation


There are many types and forms of meditation and many people are now slowly realizing the importance of meditation in their everyday life. Even medical practitioners are now accepting meditation as a way to treat certain health conditions like depression.

Meditation is considered an art in itself. It takes a lot of practice to master it. If you're really into meditation, then you'd better start mastering visualization's art.

Visualization is used by almost every individual. But this is more evident among children; as people grow older, they use this technique much less. Children are full of wild imaginations. Although you're unaware of it, you're actually using visualization one way or another. What you must do is to know that you're doing it and be more conscious of yourself.

Mediation makes use of visualization very often. In fact, most of the meditation exercises that people are familiar about are all inclusive of visualization. So before concentrating on other complicated meditation exercises, you must first be able to master this specific art.

Some people may think that visualization is easily mastered, well, that might be true. On the other hand, there are also individuals who struggle with it. Visualization grows stronger only if you keep on practicing; and you must always be prepared and concentrated to let all your imaginations go.

If you want to master visualization, you can try this simple exercise. Pick a certain object in your home and clear your table and leave nothing but the object. Look at your chosen object and try to absorb all the specific details. You can try looking hard on the size, color, shape, and the light's shade on it. Then, memorize all details if possible.

The next step is to shut your eyes and try to picture your chosen object inside your mind. Ask yourself if you remembered all the details, or if you forgot some of them. While doing this, think about your feelings about the exercise. Again, ask yourself if you feel stressed about the exercise or if you're interested.

Now, clear the object inside your mind. Picture another object found inside your home. Observe and pay close attention to the details. After that, open up your eyes and search the house for that particular object. Was the object the same to that pictured inside your mind? Did you miss out certain details, if so, which one/s? You have to once again ask yourself what you're feeling while doing the exercise.

Now, you have to go back to the table and remember a certain object from your past. Pay close attention to all the details. After doing so, try to put the object in its proper surroundings.

As you go about the exercise, you might have noticed that there are certain gaps filled in by your imagination. So, can you now tell which of the object's part are real and which ones are not? Or which part came from just your memory?

You were also asked to think about your feelings. If you're a beginner, visualization is quite stressful but don’t worry because this is but normal. Soon enough, the stressful feelings will disappear and you can do visualization exercises with more ease than before. So don’t stop now just because you're having difficulties, just keep on practicing.







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