Relaxation Exercise!

When you first try this relaxation exercise, you may want to begin by lying on the floor or on your bed. However, if you are tired, you may find that you cannot stay awake and you won't be able to develop the skill of conscious relaxation. This is a great exercise to help you sleep better at night, but for purposes of developing an awakened sense of relaxation, consider whether lying down works for you or not. If you too easily drift off to sleep, begin by sitting in a chair where you are comfortable and your back is straight and your feet touch the floor.

Loosen any tight clothing, such as your shoes, collar, or belt. Whether you begin by lying on the floor or not, you will eventually graduate to sitting either in a chair or on the floor. The purpose of this technique is to be able to mentally call relaxation to your body anytime, anywhere regardless of where you are or what physical position you find yourself. You are going to scan your entire body, locating tension pockets and relax each area, one area at a time, releasing tension completely. Here's how:

Focus your attention on your breath until your breathing begins to slow and deepen. Keep your mind focused on your breath. You might also conjure some peaceful image as you do this exercise. As you do so, you have already begun to relax.

You attention will first focus on your feet, beginning at the toes. Starting with the toes, wiggle your toes, squeezing and flexing, and then relax and release any tension. Next, rotate the ankles, followed by flexing and pointing the feet. Then relax and release. Move up to the calves and the long muscles of the thighs with your attention, tensing and relaxing until you can let the tension go; your feet will fall outward comfortably.

Next, move your attention to your abdomen, midriff and lower back. This is another part of your body that can easily carry excess tension. Tighten your abdominals; hold the tension for a count of five, and then release. Do this two more times, releasing tension each time you relax. You may find yourself adjusting the angle of your lower back as you encounter and release tension.

Shoulders and arms are next. Shrug your shoulders, tense and release your arms, clench and release your hands. Do this three times and finally, release all tension and let your arms and shoulders relax. Even as you are relaxing and feeling your tension drain away, remember to continue focusing on your breath. Between each area of focus, draw your attention back to the breath and let all tension leave your body with the out-breath and draw in a sense of relaxation with the in-breath.

Are there any other tense muscles in your head or face or neck? Probably, since this is a major focal point for tension. Focus directly on your facial muscles, opening the mouth and eyes wide three times and then consciously release tension and let your face relax. If you feel tension in your neck, turn your head slowly to the right and then the left a few times and finally, settle the neck to relax. Finally, shift your attention to the very top of your head. Consciously tighten the scalp by lifting your eyebrows and then scrunching them. Do this a few times and when you release and relax the tension, your scalp will relax.

At first you may have to retrace these steps until all regions of your body are relaxed at the same time. Keep at it until you are able to relax completely. By focusing attention and deliberate movement on various areas of the body, you are able to let those muscles relax.

When you have mastered this method of relaxation, you will have gained control of the tension you are prone to carrying in your body and you will be able to relax at will for the rest of your life. Focusing on your breath, you can maintain this sense of control by simple association. As a result, you can relax even if you are in a room full of people. This is also a great beginning point to begin your meditation.
In time, being able to relax will not take you 15 to 20 minutes, but rather moments. By simply scanning the body with the mind, and focusing on the breath, you will be able to achieve quickly any level of relaxation you desire.

By Chesa Keane
http://www.spiritual.com.au/articles/health/relaxation-exercise.htm

Meditation - Eva Savov

There is an old proverb; " a journey of a thousand miles begins with a single step." Let's continue our journey.

In part 1 of the health tips series I explained how learning to breathe correctly is one of the steps to enable you to normalise your anxieties. In this part we will explore meditation and the benefits of it.
Meditation is an ancient practice that has been around for at least 5000 years. There are many reasons why people take up meditation, the most common ones are, stress prevention, health, self-realisation and spiritual growth.

Anxiety effects the mind, body and emotions. Meditation assists in achieving a state of physical relaxation by using the mind to calm the body. The lactate concentration of the blood is closely linked to anxiety levels, through deep relaxation of the body this is decreased immensely and becoming aware of our breathing pattern and learning to breath correctly during meditation we create a state of serenity and calm. Through daily practice many physical changes can be measured, even brain rhythms change through this practice. Meditation is a discipline that involves patience and persistence. It's not unusual for thoughts to wonder and to loose concentration. This can become very frustrating and many give up because they think they can't do it or it's not for them. That is why to begin with, I always recommend this simple yet effective meditation before embarking on any intense and guided meditations.

By practicing the following meditation it will enable you to bring your mind to stillness and blankness thus, improving your ability to concentrate and it will give you a foundation to explore deeper into meditation and other techniques.

This meditation needs to be practiced for at least 7 days at the same time each day, preferably in the morning for 5 minutes and after 7 days you can increase it to 10 minutes if you feel you are ready.

Upon beginning make sure you will not be disturbed. You can have relaxing music playing in the background or you may choose not to. Find a comfortable place to sit. As you sit comfortably close your eyes and bring your attention to your breathing. Just observe your breathing. The aim of this meditation is not to try and control anything and the ability to sit quietly for 5 minutes without paying particular attention to any thought. Just sit and observe your breathing and let your thoughts come and go. If you find yourself concentrating on a particular thought just shift your thought and focus on your breathing. Some find it helpful to count their breaths, 1 inhale, 2 exhale, and so on. The aim is to let the breath flow in its own natural rhythm. Through practice this will become easier and natural.

There are many meditation styles. The more you learn and explore the greater the chances for you to discover what is right for you.

Finally to quote Dr. John Gray "stress and distress are just symptoms of blocked natural energy and can be easily released." This can be achieved through meditation.

By Eva Savov

Meditation: An Antidote to Anxiety

Why do it?

I won’t beat around the bush. Meditation is simply one of the most practical and effective methods in reducing one’s anxiety. Those who have suffered from anxiety and have given meditation a genuine go will often tell you with wide eyes in an almost disturbing manner how much they have regained their life through practicing regular meditation. You will learn to relax the body and mind to an extent most people are completely unfamiliar with – and over time you develop a much friendlier and healthier relationship with your thoughts. You come to see and understand how thoughts can contribute to stress and that it is possible to live a life with less anxiety, worry and concern. People also often discover a degree of tranquillity and mental clarity that they never imagined possible. Life often seems to flow more smoothly and difficulties become easier to manage.

Its benefits have been scientifically proven through extensive clinical research and medical evidence to the degree that it is now recommended by Psychiatrists and Psychologists as part of the standard treatment regime offered to patients suffering anxiety disorders. On a physiological level, meditation results in decreased blood pressure, better circulation, lower pulse and metabolic rates and less muscular tension. It also affects the immune system and alters the levels of various hormones in the body. It therefore has proven benefits in relieving the effects of insomnia, hypertension, migraines, fatigue, pain, digestive problems and chronic illness. If you’re not one for the cold hard facts, perhaps you can be convinced of its effectiveness through the knowledge that many celebrities now practice meditation regularly!

So why doesn’t everyone with anxiety meditate?

People either don’t attempt it for various reasons, or they try only half heartedly and then proclaim “1) I can’t do it, 2) my mind is always racing and I can’t control it”. 1) Scientific fact: everyone can do it, it is not like singing where you seem to have it or you don’t! But it does take time and effort to learn. 2) Of course your mind is racing, that is the very reason you are leaning meditation, to calm the mind. You are not trying to control your mind; that is impossible; you are learning to objectively observe it.

So, what is meditation?

There are a lot of misconceptions about meditation. You do not have to renounce the material world, shave your head, go to Tibet and sit in a cave for rest of your life. You can if you like, but really meditation is quite simply the ‘art of deliberately relaxing the body and calming the mind’. These are simple skills that anyone can learn, much as you would if you took up an instrument or sport or underwent any other sort of training. The skills are based on clear, verifiable principles and are surprisingly easy to do. During meditation you:
- learn how to calm yourself rapidly
- discover how to identify and let go of physical and mental stress
- learn to watch your thoughts and emotions objectively
- enjoy new found mental clarity and awareness

Meditation is also easy to adapt to your own needs. You can integrate it into the busiest of lifestyles and use it for all kinds of different purposes. At work, you could do a momentary ‘spot meditation’ to quickly de-stress. You could use it to heighten your enjoyment whilst walking or eating, or to prepare yourself for an exam or important meeting.

In brief, people meditate to:
- relax, de-stress and better cope with anxiety
- remain calm and balanced throughout the day
- improve their health
- cope better with pain and sadness
- develop greater awareness
- stimulate creative thinking
- find happiness, beauty and meaning

To find out how to meditate try reading some books, searching the internet, listening to guided CD’s or attending classes in meditation.

Recommendations for further information and resources
Pauline McKinnon, Life Development Centre- http://www.stillnessmeditation.com.au/
Melbourne meditation centre- http://www.melbournemeditationcentre.com.au/
Meditation Society of Australia- http://www.meditation.org.au/

By Tim Blake (2008)