Meditation exercises and techniques for relaxation

After a full hectic day scheduled with meeting deadlines, documents preparation and attending meetings etc. you will have a strong desire of being relaxed. Numerous ways are now available to relax. The most effective and easy of these ways is meditation.

How will a person do it? Possibly he has already listened to other people discussing meditation processes. In contrast to your thinking that it is hard and difficult to perform meditation; it is quite an easy job. The idea of meditation revolves around bringing your thoughts to a focal point (any relaxing item) over a persistent period.

Your mind will become able to rest in this way and your stressful thoughts will be diverted somewhere else. Your body and brain will surely build up their strength and become relaxed through meditation. The contaminant build ups of your body will also be cleared away.

You will become aware that during meditation your breathing slows down and blood pressure is also reduced. Moreover, it also brings the following results and keeps you more focused on your daily routine.

- Muscles relaxation

- Reduction in nervousness and irritability

- Eradication of nerve-racking thoughts

- Elimination of lactic acid

- Clearance of way of thinking

- Decrease in headaches and anxiety

Focusing on one thing is the real essence of all meditation activities. It is the most active procedure contrasting that of hypnosis. All mental faculties of a person must concentrate on the subject of meditation. Approximately 30 minutes are required to accomplish any of the meditation's activity and you will surely be in a comfortable situation. Choose the meditation posture according to your comfort.

Breathing, sound, imagery or any object can be your point of meditation. The most important thing of consideration in any meditation activity is focusing. Distractions may result due to external thoughts and you have to struggle hard to get rid of them. This problem is mostly observed in beginners experiencing difficulty in composing their wandering thoughts. Only practice can make you perfect in practising meditation and you will feel improvement soon.

Some of the most commonly used Meditation Exercises are:-

1. Tense Relax:

Clench the fists and pull your forearms against your upper arms firmly. Keep all your muscles tight including leg muscles and jaws. Now breathe deeply for at least 5 seconds and then relax your body at once. You will feel the tension releasing sensations.

2. Heaviness/ Warmth:

This can be done by feeling heaviness and warmth in your feet and legs. You can do so by imagining that you are wearing lead boots. In this technique, you are required to feel warmth and heaviness spreading in your body.

3. Ideal Relaxation:

In this meditation exercise, you have to close your eyes and build up a supreme relaxation spot in your mind. Select a place and furnish it according to your style. Now imagine you are going there after wearing comfortable clothes. Create a mellow sense of being at your relaxation place.

Our soul, just like our body, needs food to grow and perform efficiently. We try to get our hands on every possible luxury of life so that we can lead a comfortable life. But besides the availability of several material resources, we constantly face cacophony because we fail to pay proper attention to our soul which results in dissatisfaction and frustration. Meditation teaches us to strike a balance between our internal powers and the external environment. A person practising mediation is in a strong position to control his thoughts and emotions to use them positively for his wellbeing.

Though meditation is a healing process of internal structure it's not something that must be postponed until one observes the signs of aggravation and agitation in him. You can devote a certain part of the day to this exercise.

Meditation reveals the strengths and weaknesses of your inner being and introduces you to a mechanism that can bring peace to your fast-paced life. Confusion and uncertainty about yourself and regarding fellow beings diminish, which can practically help you to maintain social contacts more confidently.

On contrary to the general perception that people hold regarding the complexity of meditation, the beginning is fairly easy. In this era of urgency and rush, you have to find time for your inner self. To empower your awareness and realization capability, you can initiate this soothing process easily. You'll notice a revolutionized life once you get to know the power of meditation and the way it can enlighten your intricate problems.

Try this at home and reap the benefits of self-realization. Find a corner in your house where you can sit peacefully and will not be distracted by noise or any other activity. If you have a large sofa or a chair where you can sit at ease with legs crossed, sit there in a comfy posture. Otherwise, sit on the carpet. Try to forget every appointment and engagement that you have for the upcoming days.

You have to disconnect yourself from the outer world to listen to your soul. Close your eyes and all other receivers that can distract you. The moment you close your eyes, you move one step closer to your inner self. When you save your energy and dedicate it solely to meditation, a new sense of unveiling your deep-down realities surrenders you. Focus on what your soul shows you.

Try to bring peace to yourself. Examine the thoughts that come through your mind and pay attention to internal mental activities. Thoughts that were pushed to the subconscious begin to clarify and are more explicable.

After this process, don't spring into the world abruptly rather make a slow end. Touch your face with your hands to provide warmth. Make meditation an integral part of your routine and try it once or twice a day, especially at the beginning or end of the day.

(Photo taken by: Mohammad Bagher Adib Behrooz)