7 Simple Steps to Meditation & Relaxation
Living life in the fast lane?
Or, are you a multi-tasker that texts and tweets and has to have the iPhone pried out of her hands in order to take a break? Have you tried meditating, but gave up because your mind wouldn't stop racing?
If so, you're not alone. A lot of people tell me that they can't meditate. With the pace of life today, and the multitude of distracting devices we've all become addicted to, it's no wonder that most of us have no idea how to slow down and focus on one thing at a time.
For most people the idea of slowing down would be counter-intuitive when they have so much on their plates' already, but slowing down doesn't make us less productive it actually has the opposite effect. When we move more slowly and focus upon the task at hand we actually become more productive. Not to mention that countless studies have shown that taking time out to meditate has many proven health benefits.
It does take practice to master, but it's actually not that hard. As a former meditation instructor I've had many a student tell me, 'I just can't meditate,' only to be surprised to learn that they can indeed meditate.
All you need is a commitment to do it and 20 minutes a day, and a tried and true technique. Of course if you choose to practice more than once per day and a bit longer you'll see the benefits that much sooner - and what could be better than starting your morning with an inner sense of calmness and crystal clarity that carries over into your day?
Here are the 7 steps to follow to have a great meditation:
1. Find a quiet place where you won't be disturbed. Turn off your house and cell phone. Sit on a straight backed chair with your feet flat on the ground and place your hands face up/palm open on your lap. Do not lay down or sit on a cushy couch as you may find yourself dozing off.
2. Tilt your head down so that your chin is closer to your chest. Let your head hang comfortably in this tilted downward position.
3. After closing your eyes begin taking deep breaths. Hold your breath for two or three seconds then release your breath slowly. Exhale through your nose. I recommend nose as it's more natural to breath this way. Repeat until you get into a breathing rhythm.
5. Hold your attention on the top of your head. The part of your head called the fontanel area which was the soft spot when you were a baby. Now sense that your breath is coming in and out from this area of your head. Continue to focus on your breath emanating from this spot. If ever you begin to lose this sensation - just reach up and gently pat that area of your head.
6. Let thoughts float by and refocus your attention on your breathing. You can also pat the head again. Make it a point to maintain your awareness on that spot on the top of your head. After a while you may begin to feel a tingling or pulsating sensation on that part of the head. When you do you'll also feel a sense of relaxation and calm wash over you. This is what your aiming for.
7. Sit and enjoy this state of thought-free awareness. You are now meditating. You are aware of your surroundings but free of mind chatter. You are giving your brain a well deserved rest from thinking and in return it rewards you by bathing you in this incredible feeling of calm and relaxation.
There are many forms of meditation. I devised this method after studying many meditation techniques throughout the years. I find that it's extremely effective at stopping the constant flow of thoughts.
Plus, when when we stop thinking our intuition is able to get through with insights and guidance that we need to solve problems in our lives; which I think is one of the greatest benefits!
If you do this every day it will become a habit you won't want to miss - especially the sensation of relaxation that streams over you.
I meditate in the morning using this technique. I also try to meditate again in the evening before going to bed.
Try this technique and let me know if you found that your thoughts slowed or stopped.
Do you meditate? How often? What benefits has it brought to your life?