MEDITATION and RELAXATION techniques take patience and commitment. Here are a few routines to get you started.
First, find a quiet place, free from distractions. Sit or lie comfortably with your eyes closed and your head, neck, and back well supported. Feet propped up (if in a chair).
1. Meditation on breathing: Focus on your breathing as you inhale through your nose and exhale through your mouth. Imagine that your belly is inflating like a balloon as you breathe in and flattening as you breathe out. And with each exhale, let go of the tension throughout your body. Do not try to control your breathing by speeding it up or slowing it down – just be aware of it.
It is important to assume a passive attitude. Empty your mind and let go of all your thoughts and worries. If thoughts or images come to you, stay relaxed and gently push them aside.
Continue this exercise for about five to twenty minutes. Slowly open your eyes to check the time. Do not use an alarm. When finished, sit or lie quietly for several minutes, first with your eyes closed, then opened.
Repeat two to five times daily; you should notice a difference within a few days to a week. You should feel relaxed and free from stress for longer periods of time as you master this skill.
2. Mental Imagery: This procedure uses your imagination to calm your mind and body. By consciously creating mental images of peaceful situations and serene surroundings, you can regain your balance after a stressful experience. But you need to practice this ahead of time before a crisis occurs, much like practicing those fire drills so that they will become automatic in case of a fire.
While doing your breathing meditation, think about a tranquil or relaxed scene. Any scene that brings you peace and serenity. Visualize every detail. For example, a favorite image is lying on a sunny beach. Think about the feel and smell of the sea breeze, feel the sand under you, hear the surf breaking on the shore, etc.
This pleasant and relaxing image can be brought up whenever you need to take a brief “mental holiday” from a stressful situation.
When done correctly, visualizing a special place can neutralize anxiety, fear, panic, and worry. It also lets your mind rest and lets you decide the best way to manage a problem with a refreshed, stress-free attitude.