SIMPLE MEDITATION FOR ALL

In our modern society we as Humans face many challenges, but none more so than the burden of coping with the stress of day to day survival within an emerging civilization.

We have to put up with so much during our daily routines that we barely have time to breathe properly anymore. Juggling work, kids and debts has become so much of the norm that even the need for leisure time is slowly withering away. And most of us don’t notice that this is happening. Despite this, deep down we still have that inner desire to get away from it all and just relax or indulge in a personal pleasure. So I have taken it upon myself to share some simple meditation techniques for anyone who is willing to carve out just 30 minutes of their hectic schedule each day for a little mental maintenance.

Now I don’t care who you are or what you do, I know that everyone needs to take care of their mind, otherwise that dreaded stress and mental disorder will creep in. But fear not for Dr E is here to help. Now let me get right to it and not waste any of your precious time. These methods are simple techniques which I have devised from my years of practicing meditation. It is easy to learn and anyone can do it and master it.

Please note that this is a simple form of meditation designed to clear the mind and relax the body, it is NOT a course for inducing altered states of consciousness or trances.

Now let us begin. First things first, you need to set aside 30 minutes each day and try as best you can to find a quiet place where you will not be disturbed for this half hour. If you, like myself, have any young children and you cannot take 30 minutes for yourself, not to worry. This method does not put you into an unconscious state, you will still be fully conscious and alert throughout the process so you don’t have to leave your children (or child) unattended. Alternatively you can also try and do it at night when the kids are asleep. Just make sure that you do not fall asleep while meditating as this would kind of defeat the purpose.                   

                                                                     

Next, you need to make sure that your clothing is not sitting too tightly around your body. If you’re at home you can put on some loose fitting clothes or even your pajamas. This is to ensure that your blood is circulating freely and that all your muscles are as relaxed as possible. If you’re at work in your office you can simply loosen the clothes just enough to free your muscles. Also, you might want to remove any tight-fitting jewellery. Now find yourself a nice spot on the floor to lay on. You may, if you wish, use a chair but the reason I prefer the floor is to make sure that every muscle in your body is as relaxed as possible. You can place a mat or a towel on the floor so you don’t dirty or hurt yourself.

Once you’ve found your perfect spot, lay down on your back and look directly up at the ceiling. Locate a spot on the ceiling which you can focus on (if you’re on a chair then find a spot on the wall directly in front of you). Make sure your legs are fully extended but relaxed and your arms at tour side, also relaxed. Now, still keeping your gaze at that spot on the ceiling, draw in a deep breath through your nose into your abdomen. Hold it there for a count of 3 and then exhale through your mouth slowly. As you do this, visualize the life-giving air entering your strained body. When you breathe out, imagine all the thoughts in your mind exit with it. Repeat this process another 2 times, each time visualizing your thoughts float away when you exhale. Once you’ve completed 3 deep breaths, start breathing normally but slightly slower than you usually would. Keep your eyes on that spot and your focus on your breathing – in through your nose, out through your mouth. Watch those burdensome thoughts leave you with each breath.

Okay, you are doing great so far. Now close your eyes. Remember to maintain your breathing throughout the entire session. You will notice that those thoughts you are pushing out will try and sneak back in to your mind. This is fine, all you need to do is push them back out by bringing your focus back to your breathing. While your eyes are closed try as best you can not to fall asleep as this will ruin the whole exercise and not to mention get you into quite a bit of trouble if you’re doing this at work.

 With your eyes closed and breathing rhythmically, you are now going to tense up and relax every muscle in your body one section at a time. We will start with your toes. Clench up your toes as tight as you possibly can, hold it there for a count of 5 and then release them slowly until they are fully relaxed. Make sure they are 100% completely relaxed, this is very important. At this point you may take your focus off your breathing and concentrate on your muscles. However, if you find that those persistent thoughts just won’t stay away, push them out gently with your mind and continue. Next you will clench up your legs (tightening up your toes would automatically clench your feet as well so we can skip them). Just as you did with your toes, clench up your legs as tight as you can, making sure you contract every muscle. Hold for a count of 5 and release slowly until all your muscles in both legs are completely relaxed.

You will follow this process with all the sections of your body moving up to your head. Here is the order – after your legs you will proceed to your buttocks, then your abdomen, followed by your upper torso and then your arms and hands (clenching your fingers into a tight fist and releasing). You then move up to your neck and finely your pretty face. A word on your face – clenching up your face will force you to hold your breath for a moment. So it is not necessary to hold it for a count of five, instead make it a count of 3 and release and continue with controlled breathing. This entire series of clenching and releasing should be done slowly and in sync with your breathing.

When you have clenched and released every muscle you will now lie completely still and experience blissfully relaxed state. At this point you must return your focus to your breathing and do nothing else for as long as you wish, or about 5 minutes should be ideal. Just remember to do nothing but lie still with your eyes closed and focusing on your breathing – in through your nose, out through your mouth.

Now you may open your eyes and return to the crazy world. And there you go, all relaxed, recharged and ready to march into battle again.                     

A few points to remember:

• ·        It does not matter whether you lay down or sit, just as long as you are comfortable and able to relax all your muscles.
• ·        I strongly advise that you do not do this on a bed as there is a real chance of falling asleep. You won’t easily fall asleep lying on the floor
• ·        Try to maintain a rhythmic breathing pattern throughout the session.
• ·        You may place a pillow under your head if you wish but make it a small pillow that won’t lift your head to high, you want to try and keep your neck as level with the rest of your body as you can.
• ·        If you prefer, you may put on some music during your meditation. But do not choose music with any lyrics in it and turn the volume down because you don’t want to be distracted by it. And please do not hum or whistle along with the music.    

I hope that this helps you in even the smallest way and that it releases some of the tenseness in your body. At the very least it should open up and unclutter your mind quite a bit. Furthermore I would just like to say, be you and take it easy.