5 Relaxation Meditation Techniques You Must Try
You might have heard of Meditation and its benefits. You may be thinking of trying meditation for yourself.
Since my childhood, I have been fascinated by meditation, but I didn’t really understand what it meant or how to do it.
I did my research on meditation and I found so many explanations which were often quite fuzzy and unclear. Different people were using various techniques, and some seemed contradictory.
How is it possible to have no thoughts while meditating, or just be aware and mindful of your thoughts?
Later i realised that this is because there are many different types of meditations. people choose the particular meditation that suits their mental dispositions and get a particular result.
One size does not fit all also applies to meditation.
Meditating daily will help you in
- better relaxation and sleep
- reduce stress and anxiety
- manage pain and disorder
- decrease reactivity
- Increase mental space
- feel happier
- be more creative
- feel calm and peaceful
- understand the reality
- Know yourself better
- improve focus and gain clarity, and concentration
- reduce anger, jealousy and other painful emotions
- have more love and kindness for yourself and others
- become a better person
- connect to your own inner wisdom, your higher self
- help you manifest your goals in life
- lead a more spiritual life
- become enlightened
- and much more
Yes, meditation brings all these good things in your life, but you have to do it daily for a while to see the clear results.
There are various meditations and they help you achieve different results. Here I will explain you 5 relaxation meditation techniques that you can try.
Breathing meditation is to focus your concentration on the breath. All you have to do is simply focus on the inspiration and expiration, either at the nose or the chest or belly.
Sit with your spine straight and make yourself comfortable, take deep breaths and relax as you breathe out.
Breathe naturally and Feel it, just pay attention to the condition of your breath right now. How fast, slow, deep, or shallow is your breath? How long does it takes to breath in, how much to hold, and how much to breath out? Do not judge or change anything. Just observe your breath.
Its normal if your mind start wandering, notice it and let it pass then gently bring your focus back to observing the breath. Focus on just the breath, nothing but the breath. Let go of everything else. You can focus on the sensations at your nostrils. Feel how the air enters your nose and then exits. Can you feel any difference in the temperature?
Notice the gap between the in and the out breath and between the out and the in of the breath. Are they the same or different? You can also change the focus to your chest or your belly as it gently rises and falls with your breath. If you are struggling to maintain focus, try counting the breath, It helps to keep your concentration for longer time.
The mind will calm down as you focus on the rhythm and simplicity of the breath. Just focus on breathing and continue the meditation according to your desire.
When you are done, slowly start to move your fingers, wriggle your toes, gently open your eyes and come back to the room you’re in. Congratulate yourself for successfully completing the meditation.
This meditation will give you feeling of relaxation and peace. You will calm your mind and thoughts. You can do it anywhere, anytime as it is simple to do and needs no special set up or props.
Lie on your bed and consciously quiet your mind and let go the worries you have and the over-thinking too. This will deeply relax your body.
Lay down on your bed with your spine straight and make yourself comfortable. Take few deep breaths and as you breathe out let go of any tension that you might have in your body. Scan your body from head to toe relaxing each body parts and let any tension you have fade away.
Relax more by taking other few deep breaths and breathing out with sigh. Pay attention to your jaw, your face, your shoulders or any areas that might still hold any tension and let it go. Feel your bed and your body, how are they making contact? Sink down further into the bed and feel more calm and relaxed.
Set your intention: I am now letting go all my worries and stress of the day and drifting into a deep sleep. I will sleep well throughout the night. Tomorrow I will wake up after a long deep sleep feeling refreshed and well rested. Think this to yourself few times. It will let your subconscious mind know what you want it to do.
If your mind is full of worries or busy with thoughts, try doing the breathing meditation or body scan meditation.
If you think you need further practices to calm the mind then retrace your day, in detail, action-by-action. Start with waking up. Remember if you got up straight away or pressed the snooze button on your alarm several times. Remember your shower, getting dressed, having breakfast. Go through your entire day and remember all the actions you took.This is a great way to give your mind something to do that will automatically lead it to calm down. If you manage to arrive at the evening activities up to the present moment, do another body scan and relax all of your body again, and then start to count the breaths, starting from 100 all the way down to 1. The sleep meditation ends when you fall asleep.
The Benefits of this meditation are falling asleep more quickly and having deeper and more restful sleep throughout the night.
In body scan meditation you focus on different areas of the body one by one and feelings that you have on those parts right now. This mediation can be done laying down on bed, sitting on chair or cushion or even standing Just remember to have your spine straight.
Start the meditation by bringing your awareness to your feet. What sensations do you have there? Are they hot, cold, tingling or else? Do you feel the floor? Your shoes? How does that feel? Just be present and simply notice the sensations without judgements on them. Now consciously relax your feet. Give them gratitude for carrying you all day long.
Now move on to your legs and check the sensations you are having there. Feel the heat or cold or pain? If you you don’t have any sensation, just be aware of the absence of sensation. Simply become aware of what is. Repeat the process to every areas of your entire body. End each section by consciously relaxing that part of the body and sending it gratitude for being there for you. If your mind gets distracted (it will & this is normal) simply notice this and gently bring concentration back to the object of meditation.
You can also start the meditation from the top of your head instead of doing the scan from your feet or do it in random order or just stick to only one area. Include your bones, skin, internal organs, digestion, etc if you prefer. Remember, whenever the mind gets distracted gently bring it back to the body part you’re scanning.
When you are done with the scan spend some time to note how you’re feeling in your body and mind. slowly start to move your fingers, wriggle your toes, gently open your eyes and come back to the room you’re in. Congratulate yourself for successfully completing the meditation.
Benefits you get from this meditation are, It reduces over-thinking and brings the mind and body together in the present. It Improves a sense of well-being, decreases physical discomfort and pain, and reduces stress levels. It also takes you into your body from your head.
You gaze at a single object like the flame of a candle in this meditation.
Put a candle at about an arm’s length in front of you at eye level (e.g. on a table; not on the floor or lower than you)in a dim and draft free room so that the flame is still.
Sit comfortably with your spine straight, take few deep breaths and relax as you breathe out. Now, with your relaxed eyes gaze at the flame. Try your best not to blink or let your eyes move from the center of the flame. If your mind wanders or thoughts come just notice this, let them go, and gently bring your awareness back to the flame.
If your eyes get tired close them and gaze at the afterimage of the flame in your mind if you can see it. Open your eyes and go for another round when you are ready.
After about 10 minutes end the meditation.start to move your fingers, wriggle your toes, gently open your eyes and come back to the room you’re in. Congratulate yourself for successfully completing the meditation.
You will be relaxed and calmer mind with this meditation. It improves focus, attention span, memory and visualisation skills.
This is walking consciously with full awareness of your movements and your body by walking normally but slower than usual.
Focus on your feet and feel the walk. Feel the lifting of the leg and the sensations which are in the foot. Feel the sensations you have as you place it on the ground.
Bring the awareness to your arms and feel them hanging or swinging in equal measures alongside your body. Now expand your awareness to your whole of your body. feel the tension in the shoulders, clenching on your jaws, tilting your head and so on. Notice your body, right here and now, without any judgments. You can also expand your awareness further to incorporate your environment like what you see, what your hear, what you smell and so on. You don't have to think about or dwell on any of these. Just acknowledge what is there and then let go. If your mind wanders to the past or the future bring it back to be where your body is right now.
Notice three things on your walk that make you happy when you finish. It can be anything like birdsong, a child’s laugh, the fresh air, the architecture, two lovers strolling ahead of you, hand in hand. Become aware of these and let them lift your spirits up.
This meditation helps in syncing your mind and the body, being fully in the present moment. You can incorporate it into any walk so you don’t need to make extra time to meditate.