A Basic Meditation Technique
This basic meditation technique cuts across the physical, mental, emotional and spiritual elements of stress. It is also a great tool for getting into the “here” and “now” It directs highly focused attention to quieten the mind and revitalizes emotional, spiritual, physical and mental energy. Your body will love the attention it gets from this meditation technique. It is particularly useful if you are going from one form of energy to another...like after a stressful period. It offers great recovery in a short period of time. It can be practiced whenever you need it. In your office or at home.
Purpose
- Release tension.
- Help you to be fully present…mentally and physically.
- Help you to feel more centered and focused.
How To Use It
Breathing
Let’s start with your Breathing. You will practice regulated abdominal breathing with measured breaths...breathing in to the count of three and out to the count of six.
Posture
- Sit on a chair with your hands slightly parted and square on the floor.
- Relax your hands on your knees. It doesn’t matter which way your palms face.
- Your elbows should be relaxed and not resting at armrests.
- Your neck and head should be straight.
- Pull your shoulders back in line with your ears.
- Keep your spine erect.
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Hold this posture right through the exercise.
Selective Concentration and Release.
Close your eyes and establish the breathing rhythm. You need to clear your mind. To do this, it helps to focus on some part of your body. Start by “discovering” the places in your body that are carrying tension. Begin with the face, around the ears and jaw. Allow your body to sense the tension and the tension will release. Move your focus across your face, down your neck to your shoulders. Keep your breathing constant, inhaling to the count of three and exhaling to the count of six. Maintain this for two to three minutes. Slowly release the inward concentration and reconnect with the external world. Try to emerge slowly from inside yourself rather than quickly opening your eyes like a light switch being flicked on.
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Return from Basic Meditation Technique to Managing Stress
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