Meditation For Relaxation

Meditation is an excellent way to calm oneself down, relax, and gain perspective on life.

There are two types of meditation, Religious – Spiritual Meditation and Secular Meditation

The focus of meditation determines the type of meditation. There are many types of meditation within these categories.

Common Elements of Meditation

1. Find a quiet place where you can be alone and away from distractions including the TV, radio, conversations, etc.

2. Sit in a comfortable position. Avoid being so comfortable that you fall asleep. Also avoid one that is so uncomfortable
that you are distracted by the discomfort. Consider using a chair or sitting on the floor.

3. Be still, quiet yourself, and close your eyes.

· An option is to use deep breathing exercises to settle down.

· Another option is to count from one (1) to twenty (20) starting off at normal speech level and ending with a whisper.

4. One approach is to be present – be in the present moment.

5. Clear your thoughts. Choose not to think of anything. Your thoughts will come. Do not fight them. Do not focus on
fighting them, but LET THEM GO. Consider using the analogy of sitting in front of a fish tank and the fish swim in
front of you. Instead of following the fish (your thoughts), let them go.

6. Another approach is to focus on something. There are many things you can focus on including your breath, a word,
a picture or scene.

7. If you are distracted by your thoughts, LET THEM GO, and return to your point of focus.

8. Optional Ending – Counting from one (1) to twenty (20) starting at a whisper and ending at normal speech level.

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