Calming Meditation Techniques

Meditation describes a set of techniques designed to alter one's internal experience, in a way that fosters physical and mental well-being. Consistent practice has been found to produce positive psychological and even physical changes. Examining the effects of meditation, researchers Davidson RJ, Kabat-Zinn J, Schumacher J, et al. found that "a short program in mindfulness meditation produces demonstrable effects on brain and immune function." Meditation helps to direct thought in a way that increases self-awareness, while promoting mental quiet and inner balance. By setting aside a few minutes each day to reflect in silence, you can calm the mind and restore the body.

Progressive Relaxation

Find a place where you can sit or lay back comfortably. Breathe slowly for a few moments, visualizing the air flowing in and out of your lungs. Eventually, your breathing pattern will begin to slow, along with your thoughts. Draw your attention into your left foot. Become aware of every sensation from ankle to toes. Squeeze the muscles in your left foot tightly. Feel the sense of pressure building inside. After five seconds, let go and allow your left foot to relax. Feel all tension easing out, leaving the foot completely free from strain. Repeat the process in the right foot; focus first on the feelings, squeeze tightly, then let go.

Continue going up your body in this way, relaxing each part in progression. Move all thoughts to your legs, then abdomen, hands and arms, shoulders, back, chest, neck, and face. Upon reaching the very top of your head, your entire body should feel loose and limp. Simply enjoy this feeling of relaxation and inner stillness for as long as desired. Use this meditation to let go of any residual resistance from stressing events.

Calming Mantra (So Hum)

Mantra meditations use sounds to bring one into a harmonious relationship with the source of his being. Sit on the ground in a crossed leg position, or in a chair if more comfortable. Rest each hand on the same side knee, palms facing up. Touch the thumb and forefinger of each hand together, and focus on your breathing. While breathing in, mentally make a soooo sound. When exhaling, change it to hummm. So hum is a sanskrit mantra meaning "I am that" or "I am that I am." Continue to focus on your breathing throughout the meditation. You could also replace the "so hum" with a favorite phrase, prayer or affirmation. Allow the mantra to take the place of all thought, so that inner stillness prevails while mental chatter simply fades away. Continue anywhere from five to 20 minutes. When finished, be very mindful of any feelings or insights that surface.

Grounding Meditation

Sit upright in a comfortable position, with both feet on the floor. Close your eyes and breathe naturally. Direct your attention to the air moving in and out of your lungs. Shortly, your breathing will slow, and you will feel a sense of relaxation building in your chest. Focus on your feet. Imagine that there are roots from the bottom of your feet extending into the Earth. Feel yourself being anchored to the ground. Imagine a stream of energy coming from the Earth, traveling the roots into your body. Visualize this force slowly filling your body, penetrating each cell and fiber as it spreads upward. Follow the feeling into your legs, hips, abdomen, back, shoulders, arms and face. Allow the energy to spill out through the top of your head, washing your entire body with the life force of nature.