Meditation

There are various ways to meditate. You can learn by listening to meditation tapes and CDs, by going to a meditation class or by learning from a friend. Or you could teach yourself - try this simple meditation. If any thoughts or noises enter your mind, notice them, let them go and gently return to your meditation.

 

 

  • Prepare by getting comfortable and becoming aware of your breathing.
  • Start to count after each breath. Breathe in, breathe out, one, breathe in, breathe out two ....... up to ten then start again. If you lose count go back to one. Just do this for a few minutes.
  • Later you might want to do it for longer and concentrate more and more on your breathing and the feel of your breath going into and out of your body.

Progressive Muscle Relaxation

This kind of relaxation takes a little longer. This is good to help you feel the difference between when you are relaxed and when you are tense. This raises your awareness of when you're getting tense and stressed. Give it a go…

 

  • You start by sitting or lying down comfortably. A quiet place or relaxing music to listen to is nice.
  • Close your eyes.
  • Tighten then relax your muscles in order, for example start at the feet, work your way up through the legs, the middle, your chest and face muscles.
  • One at a time scrunch each set of muscles up tightly for about 30 seconds then let them go loose.
  • Feel which parts of your body are tight and need more work.


Page Created: 17th Apr, 2008
Last Updated: 5:15pm on 17th Apr, 2008 by Tom Scott