Meditation

Meditation is a technique that allows the body and mind to become calm and relaxed so as to facilitate spiritual enlightenment, self-realization, or healing. In simplest terms, it is sitting or lying down and relaxing. When the body and mind are in this state of tranquility, the body's energies run smoothly and more efficiently, allowing the body to heal itself and the mind to teach itself.

Meditation has been practiced in India and the Orient for thousands of years and it has now been established as a genuine help to the healing process. One of the most wonderful things about meditation is that it can be practiced by anyone at any age with no equipment at all and can be of great benefit to all who practice it. It simply requires a human being and time.

Postures for meditation

• Sitting on the floor: sit against a wall with your back straight, your legs outstretched, and your feet together. Rest your hands lightly on your lap.
• Sitting on a chair: sit on a firm, but comfortable chair with your feet together, flat on the floor. Again rest your hands lightly on your lap.
• Kneeling: sit on your heels with your back straight and your head slightly inclined forward. Rest your hands on your lap.
• Lying down: lie flat on your back with your legs flat or your knees bent with your feet flat on the floor. Rest your hands by your side.
• The lotus position: sit with your legs crossed and with either one foot resting on the thigh of the other leg (the half lotus) or with both feet resting on the thighs (the full lotus). Place your hands in your lap or on your knees.

Breathing

During meditation all breathing should be done through the nose with the mouth closed. The breathing should be deep, slow, and relaxed.

Simple relaxation meditation

For this exercise you will need a comfortable, warm place to sit or lie where you will not be disturbed. If you have a telephone, unplug it or turn it off. Sit or lie in a comfortable position and relax. Close your eyes. Let all the worries and cares leave your mind and just concentrate on your breathing. Now, think of each part of your body relaxing. Begin at your toes and work up the body, mentally relaxing every muscle until your whole body is in a state of deep relaxation. Allow thoughts to wash over you and just concentrate on your breathing. If your mind becomes occupied, just refocus your energies and concentrate once more on your breathing. Once you have relaxed your whole body, you can enjoy this meditative state for 15-30 minutes as time allows. It usually takes at least 20 minutes for a novice to achieve a meditative state.

When you feel the time to end the meditation has come, gently take a few deep breaths and open your eyes. You should rise slowly to avoid serious physical exertion immediately after meditating. Give your mind and body time to acclimatize before doing anything mentally or physically strenuous. If you feel a bit "spacey" after meditating, try walking barefoot on grass or doing a simple chi kung exercise to help ground your energy.

Learning meditation

There are many clubs and courses teaching meditation. Many family doctors now refer their patients to meditation teachers and some hold regular meditation groups in their clinics since it has been shown to help combat any form of stress. Meditation is also often taught in yoga, tai chi, and chi kung classes. Indeed tai chi is often described as "moving meditation." Meditation is very easy to learn and the more you use it, the more powerful it becomes.

Guided meditation

Guided meditation is a form of meditation where the person meditating is directed or guided on what to do and how to use their imagination. It can bring about deep states of relaxation and inner calm. The guided meditation on the right is designed to be read aloud. You can either get a friend to read it to you or you can tape it and play it back to yourself.

First find a quiet place where you will not be disturbed and sit or lie in a meditative posture. Quieten your mind and listen to the words being spoken. Let your imagination take you on a journey to find a special place. You can create any natural scene that makes you feel calm and relaxed, and experience its colors, scents, and sounds.

Once you have mastered traveling to your special place, you can do it anytime without the guide. You can travel there in the bathtub, on a train, in the park, anywhere. All you need to do is close your eyes and imagine. Many people find traveling to their special place a very good stress buster. If you do try it, it is worth remembering to give yourself time to return gently to normal consciousness when you leave your special place. Next time you are faced with a problem and cannot find a solution, take 10 minutes to go to your special place and relax. The peace and space experienced by your subconscious mind will give you the opportunity to work on the problem while you relax. You may well find that after you have meditated, the solution pops into your conscious mind.