Managing Stress -Meditation

Managing Stress -Meditation

Meditation is something which gets easier, more enjoyable and more
intense with practice. Meditating (one of several activities that produce the relaxation
response) for 20-30 minutes a day, over time, can lead to a generalized feeling of
relaxation in many areas of one’s life. Some of the benefits of deep relaxation are:

1. reduction of generalized anxiety
2. preventing stress from building up
3. increased energy and productivity
4. improved concentration and memory
5. reduction of insomnia and fatigue
6. prevention and/or reduction of psychosomatic disorders such as hypertension,
migraines, headaches, asthma, ulcers
7. increased self-confidence and reduced self-blame
8. increased availability of feelings

Meditation is meant to bring about awareness, nothing else. It’s a time to connect to
your inner “source” and let go of the issues, responsibilities and situations that bind
your life. The benefits of mediation are uniquely individual, but both physiological and
psychological balancing is common. To get you started, here is an explanation of how
to practice classic and simple meditation:

1. Find some time out of your daily schedule.
2. Find a quiet place and sit down.
3. Be comfortable. Relax.
4. Keep the face serene. Chin up.
5. Close your eyes slowly to experience a void darkness. ( Remember to keep
your eyelids closed throughout the following steps)
6. Look into your eyelids as if seeing with your eyelids open.
7. Keep your mind empty of people, place, things, color or any form.
8. Try and concentrate on the center of your forehead.
9. If thoughts arise, bypass them and keep looking with your eyelids closed, going
deeper and deeper, leaving form, name, color, and activities far behind you.
10. Experience the motion of going, as if driving in a car, and you’ll be going
deeper and deeper - beyond the body and senses.
11. As you go deeper and deeper with your eyes closed in this dark place, you
may see the swirling of smoke-like colours flickering in the darkness and
silvery flashes of light.
12. Look straight in front with your eyelids closed and keep going further and
further.
13. To keep you alert in meditation, take slow deep breaths. Colors will swirl
and change pattern, rising with each breath.
14. Keep breathing steady. Let thoughts come and go. You’re on a journey going
beyond the body and form.
15. After you feel totally calm and relaxed, gradually open your eyes and spring
back to life with renewed energy.