Just Breathe: Meditation
made simple
I
like to think of meditating as a way to control the constant flow
of ideas and thoughts that rush through our minds every moment of every
day. Using very simple techniques, meditation can reduce physical stress in the body and
create a peaceful calm in the mind.
First
begin by trying to clear your mind. Focusing on your breathing pattern is
often the best place to start.
Find
a quiet, comfortable place. Lying down may make relaxing easier as
you learn to meditate.
Take
long, slow breaths. Listen to the sound of the air coming in and
out.
As you inhale, push your abdomen out and then expand your
chest as it fills with air.
Try
to think of nothing but the act of breathing. When your mind wanders,
and it will, gently return your focus on the breaths.
Now
it's time to let go of the physical tension. Progressive muscle relaxation is a good
way to learn to recognize tight muscles.
Each
time you inhale, tighten one part of your body as much as you can.
As
you exhale, relax that part of the body.
Feel that part of the body
as dead weight, sinking into the bed.
Start
with your toes and feet, then your legs, then your abdomen, then
hands, then arms, then shoulders, then neck, and finally face.
Finally,
take
five deep breaths, each time imagining yourself sinking further into the
bed. Be still and enjoy this relaxation. Try not to let thoughts drift back into your mind just yet. The
entire experience
should take five to ten minutes. Don't pressure yourself to continue for
longer than you're comfortable at first. Throughout
the day, when you feel your
muscles tightening from stress, take ten deep breaths (count backwards from
ten with
each exhalation). Remember the peaceful feeling that meditating
brought to your mind and body earlier in the day.
Make
time to meditate once a day to experience deeper and more complete
relaxation and calm.
Breathe in....Breathe out....
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