Meditation Relaxation Technique
Meditation simply means to think, contemplate or ponder. You don’t need to be religious or spiritual and it doesn’t mean you’re going to go into a trance.
Meditation makes you focus on the present moment and helps you to stop over-thinking about problems in your life. It is really useful to help you cope with stress and is an ideal way to prepare for your pelvic floor exercises.
Tips to help you on the way to successful meditation:
- Make sure you are somewhere with a comfortable temperature and where you can relax without distractions or interruptions.
- Make sure you are in a comfortable position
- Thoughts will come and go while you are meditating. Don’t worry about this.
- Try to focus on something while you are meditation –a word or an object you are looking at.
- Set time aside to practice every day – even if it’s just for 5 minutes.
Simple Relaxed Meditation.
Sit in a comfortable position and allow your eyes to gaze down. Let your focus go ‘soft’ ie not focused on anything in particular. It’s okay to let your attention drift a little and if your eyelids become very heavy then allow them to close.
Practise this for 10-15 minutes regularly but once you are familiar with it you can use it for an effective 1-2 minute stress buster or to help recharge you.
Inner Eye Meditation.
Sit comfortably with your eyes closed. Look at the screen that is the back of your eyelids. Notice any light that appears in front of your closed eye. You might see dots, or shapes, it’s different for everyone. You’ll find that the shapes will change or might vanish. Focus on whatever you can see. If you notice that you have drifted just bring your focus back to those shapes.
People who teach meditation say that when you are ‘centred’ you feel focused, calm, balanced and in control.
- Reclaiming your energy. Some people feel that when they are stressed it feels as though little parts of them have been scattered everywhere. Breathe in gently (and not too deeply) and with each in breath imagine you are pulling all of those scattered pieces back into you – your calm centre.
- Letting Go. This technique combines breathing with the words ‘Let Go’. It is helpful when you are feeling tense or when you can’t stop thinking about a stressful situation.
As you breathe in, silently say ‘Let’ ; as you breathe out, silently say ‘go’. Imagine that you are letting go of everything that is causing you stress as you say this.
- Inner sun or warmth. Imagine a bright sun filling your chest and bringing a warm and calm, relaxed state with it. This works well with the autogenic relaxation we will cover in a future article.
Start with your feet and work your way up your body. Simply focus on the way each part of your body feels with out thinking about whether that sensation is good or bad. Feel temperature, touch and any other sensation that flows into your mind without trying to control it or make sense of it.
Sit down at your table and focus your full attention on the food you are eating. Eat slowly and savour each flavour, smell, taste and texture as you place the food in your mouth, chew and swallow it. Notice how the flavours change as you chew and then how they linger as you swallow. Try this with your eyes open and closed.
By Alison Bourne MA (Cantab) BSc MCSP ACPWH