Meditation in itself is a relaxation technique. A practice that calms the mind and loosens the body, sometimes the idea of having to sit in silence with your thoughts can make meditation seem daunting. To prepare the mind and body for meditation, relaxation techniques can wind the mind and body down and allow you to connect with your breath in an intrinsic way.
Ambient Music
Ambient music can aid in relaxing the body. The sound of the ocean, nature or instrumental songs can bring the mind to rest. Better to steer clear of lyrical songs as the words sometimes keep the mind racing.
Reclined Bound Angle
Reclined bound angle is a yoga pose that allows for full relaxation and rushes a plentiful supply of blood to the pelvis, abdominal muscles and back. An inner groin stretch reclined on the back, you bring the soles of the feet together and allow gravity to naturally let your knees fall open. The arms extend in a "T" position. Because the abdominals aid the diaphragm in full breathing, the stimulation allows for deeper inhalations and exhalations. The deep breathing and relaxation posture stills the mind and body to prepare for your meditation practice.
From Your Thoughts, To Your Senses
Meditation is a balance between relaxation and alertness. The technique of shifting from your thoughts to your senses automatically softens the mind as usually racing chatter thoughts tense the mind and body. By bringing the awareness to your breath, you are able to settle into the body and begin to sense the natural breath.
Easy Pose
Easy Pose is a seated posture common in yoga practice and the beginner's variation of the posture for meditation. The body is able to come to rest in a comfortable position with the spine elongated which provides space for upper body to be open and breathe freely.
Move Past Judgment
Meditation isn't goal oriented, but the object of meditation is to bring your awareness to your breath. Thoughts arise and sometimes become habitual. Instead of placing judgment on your thoughts, simply notice your tendency to drift away from the awareness of your breath, label it "thinking" and return to your breath. Not judging the thoughts that come up allows the mind to move past the conditioned, habitual mind to the open, potential mind and allows the mind to relax.
Corpse Pose
Corpse Pose is a reclined posture and a complete relaxation pose that usually comes at the end of every yoga class as it winds down the mind and body. A great way to quiet the body and prepare for your meditation, you completely release and sink your weight into the ground and relax fully. The posture name subtly reminds us that full rest and relaxation should not only come when we're dead.
References
- "The Breathing Book"; Donna Farhi; 1996
- "Teach Yourself to Meditate"; Eric Harrison; 2001
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