Meditation Techniques - Simple Meditation
This meditation process is good to induce relaxation response. Plan to make meditation a regular part of your daily routine. Set aside 10 to 20 minutes each day at the same time, if possible. Before breakfast is a good time.
- Choose a quiet spot where you will not be disturbed by other people or by the telephone.
- Sit quietly in a comfortable position. Refer to the section on postures for recommendations on sitting positions.
- Eliminate distractions and interruptions during the period you'll be meditating.
Commit yourself to a specific length of time and try to stick to it.
- Pick a focus word or short phrase that's firmly rooted in your personal belief system. A non-religious person might choose a neutral word like one, peace, or love. Others might use the opening
words of a favorite prayer from their religion such as 'Hail Mary full of Grace', "I surrender all to you", "Hallelujah", "Om", etc.
- Close your eyes. This makes it easy to concentrate.
- Relax your muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with your forehead, become aware of tension as you
breathe in. Let go of any obvious tension as you breathe out. Go through the rest of your body in this way, proceeding down through your eyes, jaws, neck, shoulders, arms, hands, chest, upper back,
middle back and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet.
- Breathe slowly and naturally, repeating your focus word or phrase silently as you exhale.
- Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say, "Oh, well," and gently return to the repetition.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. After you finish: Sit quietly for a minute or so, at first with your eyes closed and later with your eyes open. Do not stand for one or two minutes.
- Plan for a session once or twice a day.