Meditaton Techniques – An Easy Way to Release Stress

pears 2How do you get ready for meditation? What are the steps necessary to get into the proper mind set and how do yourelease stress from your busy day? You want the body to be so relaxed and comfortable that you can forget all about it. The mind should be alert, focused, and present in the moment. Here is a great stress management exercise that can be done anywhere. Its quick and very effective. This technique is also extremely beneficial for people that can’t fall asleep and have restless body syndrome.

Laying on your back, begin to do a mental scan of your whole body. Start at your toes and work your way up the front side of your body and down your back. Once you have identified the muscles and places where you feel the most tension, it is time for the full body contraction.
Taking a deep breath in, contract all of the muscles you have just scanned. Systematically from your toes all the way up to your neck. At this point, you should be squeezing everything so hard that your legs are off the ground a bit, your head is off the ground, and your face is all squeezed up like a dried up prune. Holding this for one or two breaths, release everything with a big AAAHHHHHHH breath out. Taking another deep and slow breath here relax everything even deeper. You can imagine your whole body relaxing and sinking into the floor. Warning, please don’t overdo this and remember that the point is not to punish your muscles but to help them go from one extreme to the other.
Now, do another body scan and compare how you feel. If there is still some tension in your body you can work with your mind to breath soothing light and warmth into those places to relax them even further. You may experience a deep feeling of comfort, softness, or heaviness sometimes accompanied by a warm sinking feeling – like your body is about to liquidize and merge with whatever you are laying on.
At this point, you are ready for meditation, relaxation, an obe, or sleep. Enjoy the journey!

How do you get ready for meditation? What are the steps necessary to get into the proper mind set and how do you release stress from your busy day? You want the body to be so relaxed and comfortable that you can forget all about it. The mind should be alert, focused, and present in the moment. Here is a great stress management exercise that can be done anywhere. Its quick and very effective. This technique is also extremely beneficial for people that can’t fall asleep and have restless body syndrome.

Laying on your back, begin to do a mental scan of your whole body. Start at your toes and work your way up the front side of your body and down your back. Once you have identified the muscles and places where you feel the most tension, it is time for the full body contraction.

pearsTaking a deep breath in, contract all of the muscles you have just scanned. Systematically from your toes all the way up to your neck. At this point, you should be squeezing everything so hard that your legs are off the ground a bit, your head is off the ground, and your face is all squeezed up like a dried up prune. Holding this for one or two breaths, release everything with a big AAAHHHHHHH breath out. Taking another deep and slow breath here relax everything even deeper. You can imagine your whole body relaxing and sinking into the floor. Warning, please don’t overdo this and remember that the point is not to punish your muscles but to help them go from one extreme to the other.

Now, do another body scan and compare how you feel. If there is still some tension in your body you can work with your mind to breath soothing light and warmth into those places to relax them even further. You may experience a deep feeling of comfort, softness, or heaviness sometimes accompanied by a warm sinking feeling – like your body is about to liquidize and merge with whatever you are laying on.

At this point, you are ready for meditation, relaxation, an obe, or sleep. Enjoy the journey!

Related posts:

  1. Reducing Stress At Work – Neck and Leg Relaxation
  2. Coping With Stress & The Law of Resolving Tension
  3. Stress Relief at Work & Home Through Eye Exercises
  4. Meditation Techniques For Beginners – Watching The Breath
  5. Meditation Techniques: 6 Ways to Change Your Mood

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This entry was posted on Thursday, October 15th, 2009 at 5:38 pm and is filed under Stress Management, Techniques. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

  1. Marjory says:
    April 24, 2010 at 12:54 pm

    I’ve just saved this posting in Faves, cheers.

  2. Rosie says:
    August 15, 2011 at 8:56 pm

    I do this body relaxation scan a lot, starting with my left foot and working up my left leg. Then, I always notice that when I go to do the right side it is way more relaxed than the left side was.

    Regarding your comment “The mind should be alert, focused, and present in the moment,” I find that my mind is alert enough in the morning but not in the afternoon so if I walk my dogs (or even go for a walk without them, rarely!) and then come right in, I am not sleepy and can meditate. Hope this helps!

  3. Regina Jones says:
    August 28, 2011 at 9:36 am

    Thanks for the tips – I have a lot of stress building up inside me, so I’m going to give these meditation techniques a shot. Meditation > Medication lol, so yeah, thanks a lot. I’ll be back to let you know how it worked out.
    -Regina from Awnings Durban

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