Meditation Relaxation Techniques

The best time to meditate is first thing in the morning, when your body is rested and relaxed.

All you really need is a quiet place to meditate undisturbed, sitting comfortably or lying down, with some point of focus for your mind; your breath, a candle, religious symbol, or a mantra (phrase) repeated rhythmically.

A basic breathing meditation is a good place to begin. . .

Lie down or sit in a chair with your feet on the floor, holding your hands loosely on your lap. Your shoulders should be level and your back straight but relaxed.

This lets your energy flow freely, and you’ll be able to meditate longer.

Close your eyes, or leave them slightly open to let light in and prevent sleep. Stay as still as possible, letting any random thoughts pass by like clouds drifting through a summer sky.

Take a few deep breaths. Let your body relax. Release busy thoughts and bring your focus inward. Simply be aware of yourself in the room.

Spend about two minutes noticing sensations in your body. Scan it from head to toe, releasing any tension. Bring your attention to the top of your head. Let your face and head completely relax.

Relax your mouth and jaw, with teeth slightly apart and tongue resting behind the upper teeth. Relax your neck, shoulders, arms and hands. Release tension in your chest, belly and back. Relax hips, legs and feet.

Totally relax your entire body until you feel comfortable and centered.

Now, focus on the natural rise and fall of your breath. Notice that the air is cooler as you inhale, warmer as you exhale.

You may find it helpful to count in cycles of 10 complete breaths, starting at one again whenever your mind wanders.

When you become distracted, (you will, that’s ok) release the images or feelings and focus on your breath again Continue for 5 - 20 minutes (start with 5 min. a day, and gradually increase your time).

At the end of your meditation, see how relaxed and peaceful you feel, then try to hold that throughout your day.

Try not to bring expectations to your meditation, it’ll change from day to day.

At first your mind will be hard to retrain, but practice will pay off before long. These relaxation techniques will help you find inner peace, so regardless of your initial results, feel good.

Be proud of yourself! Making the effort to meditate is a meditation in itself, as well as an accomplishment. Soon you'll be looking forward to your relaxation techniques!

Or go here for our free Guided Meditation MP3

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