Updated: Jun 30, 2020
As it's a hectic time of year, just a week before Christmas day, I thought this would be a great time to share this super easy way to calm the busy mind this festive season and to bring calm, peace, clarification and some well deserved relaxation into your life. Meditation! And not just any meditation, but a super easy one that you can fit in easily into your busy schedule of getting pressies, wrapping them, seeing friends and family, traveling and before all of that indulging and eating on the big day.
Not only will it help to relax you over this highly stressed time of year, but it can transform your life and could help to shape your 2019 if its something that you want to take up and put into your daily life and disciplines. Then keep reading to find out more...
The great thing about meditation is that it is so simple. Just sit down, be quiet, turn your attention inwards and focus your mind. That’s all there is. It’s easier than you think and we do it all the time without knowing.
Some of us naturally do it when we have a massage, facial, when we are reading a book, having a bath, even watching TV. Studies have shown that watching television induces low alpha waves in the human brain. Alpha waves are brainwaves between 8 to 12 HZ. And are commonly associated with relaxed meditative states as well as brain states associated with suggestibility.
While Alpha waves achieved through meditation are beneficial (they promote relaxation and insight), too much time spent in the low Alpha wave state caused by TV can cause unfocused daydreaming and inability to concentrate. Researchers have said that watching television is similar to staring at a blank wall for several hours… So just small amounts of an hour in a day is sufficient.
Meditation is a practice where you move your focus onto something else, limit the chatter in your mind and what’s around you and calm your mind in the process. And anyone can do it. You just need to set yourself some time alone either for 10 minutes or 30mins each day and sticking to it everyday at a time that suits you each day as long as it’s at a peaceful place, that is warm and comfortable and free from noise and distractions
What’s it good for:
Everything, your mind, body, soul, health, skin and well being
It’s anti ageing
Makes you happier
Boosts your immune system
Lowers your blood pressure
Reduces Cholesterol levels
Improves overall health
Increases brain function
Helps you to live longer and age better
Helps to reverse heart disease
Makes you more Empathic
Speeds healing of Psoriasis
Mood enhancer – Ranking with Chocolate
and soo much more...
How to get prepared before meditation:
Get comfortable: Avoid slumping (like on a cozy couch) or lying down somewhere that you're used to falling asleep in. These are not positions conducive to staying alert when meditating. When beginning, you can sit on the floor or on a chair, sit on your heels, or sit cross-legged in the half lotus or full lotus positions (if that's comfortable for you––don't force it).
Do it before bed, this will help your brain to start shutting down and will cause you to feel more relaxed.
Wait two hours after a full meal or an hour after a snack or a caffeine drink before meditating, as the digestive system can be very distracting.
Wear something comfortable. Remove your shoes and loosen any tight clothing so you are comfortable.
You need to make sure you have some peace and quiet around you when you first begin learning to meditate. This is critical to your success.
Disconnect your phone and any electrical thins that are near to you.
Make the area pleasant. A scented candle, a bouquet of flowers, a incense or something else pleasing to you can be great little touches to enhance your first meditation.
Dim the lights. Or, turn them off if you are going to use candles. You don't want to come out of your meditation session into bright light.
Keep your spine as straight as possible while being as comfortable as possible.
Accept that focus will be hard for the beginner.
While it's important to try and keep focused while meditating, you may find it hard as a beginner. Don't berate yourself––all beginners experience the inner chatter, the clamor of one's thoughts trying to regain supremacy and break the peace. If thoughts enter your mind, just let them float out of your mind again and return to focusing on your breath. You will need to do this time and time again––that is fine, it's normal. In fact, some would say that this continual return to the present moment the "practice" of meditation.
Don't expect too much. Many people get disheartened and frustrated with meditation because they expect immediate results. Meditation takes time to grow into and to fully appreciate. It may take days if you're on a retreat with nothing more to do than meditate, or it can take weeks or months if you're only dedicating a slot here and there for meditation each week. Be persistent, as there will come a moment when your awareness will suddenly shift and you'll want more of this experience!
Practice and persevere. You will gain the benefits of meditation when you least expect it because meditation cannot be forced or fitted into a schedule––your awakening and increased awareness will come when the time is right. However, you can increase your chances of being successful by finding others to meditate with. It might be an individual or a group, but it's best to find someone more experienced at meditation than you, to offer guidance and inspiration.
Meditate daily. A short daily meditation is more productive than a longer, less frequent meditation period. 10 minutes a day is better than 70 minutes once a week, because it helps you establish the habit. Aim for a minimum of a continuous 20 minutes every day to start seeing results. If you miss a day, just start again the next day.
In time, the mindfulness that you experience from meditation should spill over into the rest of your life, causing you to think carefully about your diet, your activity levels, and the things you submit your mind to through reading, viewing and listening.
Types of meditation that you can do:
All of these meditations are really easy to do and are best to start off with if you are new to meditation. Once you become more used to meditating then either join a group or find a teacher so that you can experience a guided meditation
Deep relaxation Meditation
Perfect for busy lives and if you have 15 – 20 minutes spare and want to shed some of the tension you have accumulated in your busy day. This is a great one to start with to get you connected, relaxed and refreshed. You can lie down for this one and I love this one before I head to bed, its great for total body relaxation
Find a comfortable spot to lie down. Take off shoes, belts and any other tight clothing. Stretch out your back with your arms resting by your side, legs slightly apart
Sense your body as a whole, including the places where it has contact with the bed or floor.
Close your eyes and bring your awareness to your feet. Wiggle your toes, flex your feet, and then let go of all the tension as much as you can, allowing your feet to melt into the floor. I often say to my feet and toes to completely relax and feeling them relaxing deeper and deeper.
Shift your awareness to your lower legs, thighs, hips and imagine them letting go and becoming heavy and melting into the floor.
Then bring your awareness to your lower abdomen releasing and your breath deepening.
Then relax your upper abdomen, chest, neck and throat, feeling them letting go and totally relaxing.
Then to your shoulders, upper arms and hands and feel them becoming heavy and relaxed.
Then bring your awareness to your neck, head, face, jaw and eyes, feeling them letting go and melting into the bed or floor.
Letting go of all the tension in your body so that there is no more tension left.
Continue to rest with your eyes still closed for 5 to 10mins more; then slowly wriggle your toes and fingers, stretch your arms and legs, open your eyes slowly and gradually come up to a sitting position
Check within yourself how you are feeling. Do you feel relaxed? Does the world seem calmer? Do you feel lighter or more expanded? Make a note of how you feel and then go about your day feeling refreshed and energized.
Remember the more meditation you can do each day the easier it will become and the quieter your mind will become. Meditation isn’t a quick fix but it can help you on your road to understanding you and your inner mind and helping you to achieve the many health and well being benefits it has to offer over continued regular practice.
To Learn Meditation and how to do it for yourself in a relaxed, calm environment in our therapy room in Henley-On-Thames or at your chosen location.
Each Meditation can be tailored to your needs but some could include the following:
A Quiet Mind Meditation
Self Healing and Empowerment To face your emotions and your true-self
Self cleansing of the Chakras Meditation
Mind Calm Meditation
I also provide Meditation Sessions for beginners as well as Meditations especially for:
Anxiety and Stress
For Hormonal Balance
For Better Sleep
For Manifesting and the Law of Attraction
For Tension, aches and pains
For Better Focus and concentration
Calming the "Monkey Mind" For Life
Each of the Meditations are relaxing, enjoyable and effective.
Book a 30min session to try it for yourself. Courses of Meditation are highly recommended.
Contact me to find out more and to discover which Meditation is best for your needs. I can provide a course of 3, 6, 8 or 12 sessions - perfect for beginners and to establish a routine and practice that you can learn and continue through life.
See you in a session...