Yoga
And MeditationAnother form of relaxation occurs when we concentrate on
body positions and breathing patterns. This has been practiced for centuries and is known
as "yoga". Courses are offered in many communities. Wear comfortable
clothing. Find a comfortable position sitting in a comfortable recliner chair
or lie on your back. Put one hand on your stomach and put the other hand on your
chest. Close your eyes and inhale slowly and deeply through your nose, as you
notice, which hand is rising and falling with each breath. Exhale through your
mouth. Do not hunch your shoulders or move your chest. The breathing is
done with your abdomen. Focus on the sensation of the warm, relaxing air flow
into your body and imagine that the warmth spreads all over your body. Focus on
this feeling of relaxation, as every muscle in your body becomes more and more
relaxed.
Meditation Sit
in a comfortable position on a chair, or choose a cross-legged position on the
floor. You can lie down, if sitting is not comfortable for you. Focus on stillness:
sit (or lie) as still as possible. Breathe in slowly and deeply. Exhale slowly,
and focus on a sound, as you exhale. You may want to choose a meaningful word,
or a short phrase. You will probably relate best to a word that has spiritual
significance to you. As you hum this"mantra", allow your feelings and
sensations to drift in and out of your mind. If you find, that your thoughts wander
to something else than your breathing, refocus yourself. Don't get anxious: it
all takes practice. You will notice, that this quiet exercise will feel very peaceful,
and you will give your mind a chance to quiet down.
Meditation In Religion Meditation
is practiced in many religious expressions.
The "Jesus Prayer" has been used for centuries in the Christian faith,
and the chanting of a single syllable like "Ommm..." has been part of
spiritual exercises for Hindus. Daily prayer is a boundless
source for peace and inner healing. It can be a simple prayer which is originally
yours: thanking for life's blessings, forgiving others, forgiving yourself and
letting go of pain and guilt. Or choose a meaningful prayer from a devotional
book which is dear to you. You will discover what inspires and lifts you up. Make
it part of your life. We do not need a lot of time.
Often meditation is associated with thoughts about sitting on a mat and chanting
for hours on end, or going to a retreat for several days. There is nothing wrong
with a retreat or an unhurried, restorative time away from the daily grind. But
the most important thing is to allow time on a daily basis. Pick 20 to 30 minutes
that belong to you. Pick them during a break during the day, or take time to wind
down at the end of a busy day. Some of us enjoy the serene quietness of an early
morning more. It does not matter when, but do it, and give your mind the quiet
time it needs on a regular, daily basis. |
