Meditation Techniques for the Body and Mind to Relax

What is Meditation?

Meditation is the act or process of thinking, a method of quieting and controlling the mind. Meditation can help us to relax and mentally move to a more tranquil place. It creates a distance from stressful situations in our daily life. The relaxation that meditation brings can help to improve our concentration and physical health.

Meditation starts with a period of relaxation, and then the mind is given one point of focus and concentrates on this and nothing else. During meditation the mind stays alert and focused. Using meditation on a regular basis gives your mind a chance to quiet itself and adjust to the stress that is part of our daily lives.

Preparing to Meditate

To start meditating follow these steps:

• Choose a meditation method.

• Choose a time of day when you will not be disturbed for the duration of your meditation session. Try to set aside at least two 20 minute meditation sessions each day.

• Choose a special place for meditation where you feel comfortable and can relax. A quiet place where everyday stress will disappear and you are instantly in the mood for meditation. If you do not have a spare room at home, maybe there is a corner in a quiet room. You could find a place outside under the tree or some nature setting in a quiet spot. Don't meditate in bed because it is easy to fall asleep. The most important thing is to find a quiet spot where you will not be interrupted.

Listening to some tranquility music for meditation can create the right atmosphere to help you to relax and prepare you for meditation. Your clothes should be comfortable and loose. Candles, pictures and an aromatherapy burner can add to the ambience of your spot.

Techniques of Meditation

There are many different ways to meditate. You can even mix several meditation techniques together. You have to found out which technique works best for you. Try several methods until you find the one that you can be comfortable and consistent with. Some will require an item to help you focus such as a candle. Other types of meditation require listening to CD or MP3 music. These are some of the most common meditation types:

• Breathing Meditation
• Walking Meditation
• Zen Meditation
• Guided Meditation
• Chakra Meditation
• New Age Meditation

Mindfulness Meditation - Mindfulness is becoming deeply aware of the present moment. You focus your mind on what's happening in and around you at that very moment. Mindfulness meditation techniques help you become aware of all the thoughts and feelings that are taking your energy at that very moment. You need to keep yourself totally in the present, noticing every sensation and every detail of what is going on.

Affirmation Meditation - This is a word or statements that you can repeat silently or out loud to yourself, over and over. It helps you to block out distractions by concentrating on something else. Affirmations can help you to let go of self-doubt and feel more confident.

Walking Meditation - Walking meditation will make you more aware of the earth's natural beauty. While you are walking, focus your attention on the rhythmic walking itself, on each foot as it contacts the ground. For deeper concentration, don't look around and keep looking directly in front of you. This meditation is excellent for developing your powers of concentration.

Visualization Meditation - This is a powerful technique that uses the imagination to create a particular state of mind. It involves all the senses and emotions. Choose an image to focus on and try to notice every detail about it. Visualization may involve imaging yourself at a beautiful place like a beach or at a waterfall or seeing yourself doing something active.

Watching Your Breath - This simple technique of meditation involves watching your breath. This is usually done with the eyes closed. Simply relax and pay attention to your breathing for ten minutes or more. If you become distracted you return your attention to your breathing again.

Mantra Meditation - Many techniques of meditation rely on a mantra. This is a sound, word, or statement that you can repeat to yourself. The repetition of the mantra keeps your mind from wandering and brings on a feeling of transformation of consciousness to the body.

Object Meditation - Some meditative techniques uses an object to focus your attention on. A candle flame is commonly used for this although any object can be used. You should focus your attention on the object and keep returning your attention to that object if you get distracted.

Empty Mind Meditation - In this meditation you empty your mind of all thoughts. The techniques for doing this involve sitting still and letting the mind go silent of its own accord. This can be difficult because your mind will want to become busier.

Meditating On An Idea - These technique of meditation involves sitting still and concentrating on an idea or an imaginary scenario. Just start with your thoughts and feelings as they come and go.

Sound Meditation - There are many ways to use sound in your meditation. You can have beautiful music playing in the background. Instrumental pieces work best for this such as gentle classical or New Age music. Sounds of Nature, such as sounds of the seashore can help create the right atmosphere. Whatever sounds you choose, try meditating on each sound and be aware of every sound as it happens.

Use fragrance in your meditation. Fragrance and what we smell can have a physical effect on our bodies. The smell is detected in the nose, then interpreted by the brain, which produces an image or idea. This idea will trigger a response in the body. This can help lift our moods, relax you, depress us, comfort us, or irritate us. The aromas of different herbs and flowers have strong effect on our moods and well-being.

You can use fragrances in your meditation in many ways. Incense can help to create the right atmosphere for your meditation. You can burn essential oils in an oil burner, or a nice fragrant relaxing candle. You can also add a few drops of essential oils to your bath and perform a healing meditation while you soak.

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