Meditation can be a
very useful skill and practice for anyone involved in any activity or
role which needs focus and clarity. It can significantly reduce 'excess'
stress.
There are four basic
components necessary to successful meditation:
- A quiet environment
- A mental device, usually a sound, word or phrase repeated silently to help break the train of distracting thoughts
- A passive attitude. Adopt a 'let it happen' attitude. Distracting thoughts will happen but do not worry about them. Also don't worry about how well you are performing the technique. A passive attitude is probably the most important element in successful meditation.
- A comfortable position, (not lying down - sleep is not meditation) with a straight back that encourages good breathing
The most
straightforward meditation / relaxation technique (of many) is as
follows:
- Sit quietly in a comfortable position
- Close your eyes
- Deeply relax all your muscles, beginning at your feet and progressing to your face. Keep them relaxed
- Breathe through your nose. Become aware of your breathing. As you breathe out say the word 'one' silently to yourself. For example, breathe in ...out, 'one'; in....out, 'one' etc. Breathe easily and naturally.
- Continue for 10 to 20 minutes. You may open your eyes to check the time , but do not use an alarm. When you finish sit quietly for several moments, at first with your eyes closed and later with your eyes opened. Do not stand up for a few moments
- BE COMFORTABLE WHATEVER STATE OF RELAXATION YOU DO OR DO NOT ACHIEVE, with practice relaxation will come easily. It is recommended that you practice once or twice a day, but not within 2-hours of any meal as the digestive processes seem to interfere with meditation
Michael Beale