Yoga
And Meditation
Another
form of relaxation occurs when we concentrate on body positions and breathing
patterns. This has been practiced for centuries and is known as "yoga".
Courses are offered in many communities. Wear comfortable clothing. Find
a comfortable position sitting in a comfortable recliner chair or lie on your
back. Put one hand on your stomach and put the other hand on your chest. Close
your eyes and inhale slowly and deeply through your nose, as you notice, which
hand is rising and falling with each breath. Exhale through your mouth. Do not
hunch your shoulders or move your chest. The breathing is done with your
abdomen. Focus on the sensation of the warm, relaxing air flow into your body
and imagine that the warmth spreads all over your body. Focus on this feeling
of relaxation, as every muscle in your body becomes more and more relaxed.
Meditation Sit
in a comfortable position on a chair, or choose a cross-legged position on the
floor. You can lie down, if sitting is not comfortable for you. Focus on stillness:
sit (or lie) as still as possible. Breathe in slowly and deeply. Exhale slowly,
and focus on a sound, as you exhale. You may want to choose a meaningful word,
or a short phrase. You will probably relate best to a word that has spiritual
significance to you. As you hum this"mantra", allow your feelings and
sensations to drift in and out of your mind. If you find, that your thoughts wander
to something else than your breathing, refocus yourself. Don't get anxious: it
all takes practice. You will notice, that this quiet exercise will feel very peaceful,
and you will give your mind a chance to quiet down.
Meditation
In Religion Meditation is practiced in many
religious expressions. The "Jesus Prayer" has been used
for centuries in the Christian faith, and the chanting of a single syllable like
"Ommm..." has been part of spiritual exercises for Hindus. Daily
prayer is a boundless source for peace and inner healing. It can
be a simple prayer which is originally yours: thanking for life's blessings, forgiving
others, forgiving yourself and letting go of pain and guilt. Or choose a meaningful
prayer from a devotional book which is dear to you. You will discover what inspires
and lifts you up. Make it part of your life. We do not need
a lot of time. Often meditation is associated with thoughts about
sitting on a mat and chanting for hours on end, or going to a retreat for several
days. There is nothing wrong with a retreat or an unhurried, restorative time
away from the daily grind. But the most important thing is to allow time on a
daily basis. Pick 20 to 30 minutes that belong to you. Pick them during a break
during the day, or take time to wind down at the end of a busy day. Some of us
enjoy the serene quietness of an early morning more. It does not matter when,
but do it, and give your mind the quiet time it needs on a regular, daily basis.
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