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A Look at Meditation
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Relax Into Health

Copyright 2005 Wayne McDonald

I’d like to share a little secret about relaxation techniques for athletes (or health-minded people that workout) and anyone that wants to feel more focused, calm, healthy and peaceful.

But first, let’s define relaxation techniques, or more specifically, meditation. To begin, it’s not necessary to be a Zen master to learn meditation. Anyone can jump-in at any time and start meditating. You should put any expectations aside; do not try to force the outcome; don’t try to over-analyze "what meditation is"; and in general, just turn-off the brain and be in the moment. When meditating it is not necessary to blank out your mind or chase thoughts away. You’ll learn that as you progress with meditation, your mind will become quieter. Sit comfortably, with your spine reasonably straight. You can rest against a chair, a wall or headboard. Your hands can rest comfortably at your side or on your lap. Your legs can also be in any comfortable position (crossing them or any complicated pretzel position is not necessary). Overall, allow your body to sit comfortably so your body-mind-spirit can be open to relax.

There are different types of meditations that you can use in your daily practice. Here are a few:

* Mindfulness - A process focusing on physical sensations and being present of the moment. It is being attentive to the sensory information entering your mind through your five senses. Beneficial to athletes, people in body pain or someone with a health challenge, dieters and overall for body awareness.

* Visualization - This process creates in the mind specific places or situations, such as a green forest or the calming waves of the ocean. This can be used for goal setting or for quieting the mind.

* Breath mediation - A process focusing on the rhythm of breathing.

* Walking meditation - This Zen Buddhist form of meditation focuses on the sensation of the feet against the ground. Some people have discovered its benefits without realizing it was meditative. Pacing back and forth can be very calming on the mind.

This next meditation I strongly recommend learning first. In fact, I do a "sandwich" - I start with grounding then one of the meditations listed above and end my meditation practice with grounding.

Grounding - This process is being fully present mentally and emotionally and will help you feel more centered and focused. Practicing grounding will put you in control of your environment and focus your energies in your daily routine. Anyone learning meditation for the first time will gain great benefits by practicing grounding on a daily basis.

The Tree Meditation is the simplest exercise to feel more relaxed and energized. Yes, you can actually experience both of these at the same time! Familiarize yourself with this meditation by reading it two or three times and then begin. If you want, you can set a timer for ten


minutes.

* Close your eyes and breathe in calmly. Each breath, imagine sipping air with a straw.
* Breathe in --- slow --- and relaxed.
* Imagine a beautiful, majestic tree. As you think of this tree, breathing in more relaxed, imagine YOU are the tree. With each calming breath your spine lengthens. See your body as the trunk of the tree; and as you continue breathing down from your head to your spine, down to your hips ---continue breathing down, feeling more relaxed and calm; down your legs --- your feet ---supporting you like the trunk of the tree.
* As you continue breathing, imagine healthy strong roots extending from the bottom of your feet. Your roots extend deep into Mother Earth, anchoring your body. You’re healthy-whole-and complete; fully supported as you breathe deep into the earth. You are a beautiful tree; you feel strong, solid and fully grounded where you are.
* Continue relaxing and breathing. When you are ready, come back to the present --- alert, confident and fully energized.

The last type of meditation is Transcendental. This is a specific type of meditation that must be learned from a certified teacher of the Transcendental Meditation program. Introduced in the late 1950s, this meditation focuses on a mantra (a sound, word or phrase that is repeated over and over, either aloud, as a chant or silently).

Studies of relaxation techniques have shown overall improvements of the body-mind connection for athletes and many health benefits for individuals. Taking the time to meditate and quiet our mind gives us the time to pause in our daily lives. It is the greatest power we hold, to be in the moment, alive and aware of our surroundings and our body. Relaxation gives us time to better organize our day, focus our energy and work more efficiently.

Start your meditation practice in the morning for ten to fifteen minutes. Many of the types of meditations - Grounding, Mindfulness, Visualization, Breath, Walking or Transcendental - can be done at home, work or out-and-about. There are hundreds of meditations to match the needs of the individual or to meet a specific purpose. You can find meditations online, in books, on CD and by taking a class. Over time you will have increased self-esteem and self-confidence; greater creativity; a greater ability to problem solve; and a more calming effect on your surroundings and the people you interact with.

About the author:

Wayne McDonald is the author of "Relax Into Health" - a comprehensive guide to completely relax your body in five minutes. He is the founder of http://www.HolisticWebDirectory.com- an on-line health directory of complementary health care professionals. For more health articles, signup for the monthly Health Newsletter. Send an email to submit-ezine@aweber.com



 

Learning Meditation Home Page
Introduction to the basics of meditation and the reduction of stress.
www.learningmeditation.com
 
Meditation Room
Choose freely and feel free to perform more than one meditation. ... Allow some time for your meditation. These meditations last from 3 - 10 minutes. ...
www.learningmeditation.com
 
Meditation - Wikipedia, the free encyclopedia
An introduction to different traditions, forms, techniques, and benefits. Includes links to other resources.
en.wikipedia.org
 
World Wide Online Meditation Center
Contains colorful, clear, concise meditation instruction on a variety of meditation methods from various spiritual teachings, plus tranquil meditation tapes ...
www.meditationcenter.com
 
The Transcendental Meditation (TM) Program - Official website. How ...
Meditation validated by over 600 scientific studies. The best meditation against stress. Online video! Personal instruction and lifetime follow-up.
www.tm.org
 
Vipassana Meditation Website
Homepage of the organization which offers Vipassana Meditation courses as taught by SN Goenka.
www.dhamma.org
 
Welcome to Meditation Mount
Meditation training programs and group meditation as a service to humanity. Worldwide organization based in Ojai, California.
www.meditation.com
 
Guided meditations on mindfulness, peace, the 23rd Psalm, the way ...
Come into the present moment with this 10-minute mindfulness meditation narrated by ... Experience a flow of positive energy with this meditation on peace ...
www.beliefnet.com
 
Meditation Station Presented By The Meditation Society Of America
Meditation Society of America's web site. Dedicated to sharing meditation techniques and concepts from all traditions.
www.meditationsociety.com
 
Wildmind | Learn Meditation Online
Wildmind provides a complete guide to simple meditation techniques.
www.wildmind.org
 
Meditation
An article By Dr Tom J. Chalko explaining the process and stressing the need for a spiritual teacher.
www.thiaoouba.com
 
Free Learn to Meditate, online meditation - Meditation Australia.
Details of activities, events, and classes in Wollongong University, Australia. Also offer a free online Meditation course.
meditation.org.au
 
Meditation, Home, what is meditation, types of meditation ...
Meditation Meditation is an alternative therapy. It can be broadly classified under the mind-body medicine. More and more doctors are prescribing meditation ...
1stholistic.com
 
Sivananda Yoga - Meditation
Introduction to the Official Web site of the Internationa Sivananda Yoga Vedanta Centers. Lots of information on Jnana Yoga, Bhakti Yoga, Raja Yoga, ...
www.sivananda.org
 
Stress Reducers: Articles index
yellow arrow button, Choose a Virtual Meditation Slide Show for Your ... yellow arrow button, Meditation and Relaxation: 20 Minutes A Day Can Make A ...
www.selfhelpmagazine.com
 
Zen Mountain Monastery: Zen Meditation Instructions
Detailed instructions from Zen Mountain Monastery on how to practice Zen meditation.
www.mro.org
 
Meditation and concentration
meditation concentration ability. ... Online fire meditation use it and develop concentration ability; Online flash meditation look at the screen and ajust ...
www.ababasoft.com
 
Siddha Yoga path - Gurumayi - Swami Muktananda founder
Under the guidance and teachings of Gurumayi Chidvilasananda, Siddha Yoga meditation students embrace the spiritual practices of yoga.
www.siddhayoga.org
 
Meditation Handbook
Survey of seven meditation techniques for beginners.
home.att.net
 
Healing Music|Meditation Music|Self Help products
Healing Products offers healing music for your Mind, Body & Soul at low prices. Use sound and music to heal and relax.
www.healingproducts.com
 
 

 
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