Meditation is taking time out during your day to still your mind and body. It can range from just one minute to as long as you have to spend on it. A ten to thirty minute meditation for example, sitting comfortably either on a chair or cross legged, with your palms facing upwards resting on your lap and eyes closed will help to clear your mind of the thoughts you have. By releasing your thoughts, you can focus on the present moment. Repeat some soothing words to yourself in your mind like “soften”, “relax”, “free my mind”, “clarity’ and “peace” to begin your meditation. These simple words will have a great soothing impact and will help you to relax. You can then move into progressive body relaxation where you work through your body tensing and then relaxing all of your muscles in turn. Start with your feet and work your way up through your legs, buttocks, stomach, chest, arms, hands, back, shoulders, neck and head. Each tensing and releasing will relax you further. Combine this with deep breathing exercises and soothing music will alter your brainwaves and calm your mind for relaxation. Music can calm the heartbeat and soothe the soul. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium. As you relax further, you can use visualisation techniques by imagining yourself in a wonderfully relaxing place such as on a quiet sandy beach with waves lapping on the shore, or floating in a boat on a lake with the sunshine gently warming your body.
CDs are available which can provide you with guided meditations, which are a wonderful way of relaxing. Even downloads are available from your phone which means you can meditate anywhere – on the train, in the park, at the beach or on a business trip. Click here to try a free demo of Deep Zen downloads where you will feel so refreshed, relaxed and calm after listening.