Easy Meditation for Considerable Healing

young-girl-meditatingWhen you wake up in the morning, take in a deep breath and slowly open your eyes, a world of color, sound and smell bombard your senses. This can be both good and bad.  You are constantly being stimulated and driven by the external world.  It is no wonder that at some point you feel stressed, often a wreck. Meditation will help ease your body and mind from being inundated by the sensory stimulation of the outer world.  By turning your focus from the outside world to the inside world a healing process immediately begins.  Luke Alder, founder of Holistic Healthcare for Total Well Being in Eugene Oregon states, ” The minds ability to illumine the world is powerful. By bringing your awareness inside, you will begin to illumine and dissolve the layers of accumulated stress.”  The tumult of the holiday season can bring many undesirable feelings and sensations.  Not unfamiliar to many, agitation, anxiety, anger, sadness, fatigue and lethargy to name a handful.  Meditation gradually and persistently calms the chaos of life.  Here are some specific benefits of meditation from an excerpt of the Well Being Journal Vol. 18 No. 5.

Meditation has been shown to:

Decrease respiratory rate

Improve blood circulation and relax heart rate

Lower blood pressure in cases of hypertension

Reduce muscle aches and pain

Increase rate of healing in convalescing patients

Reduce stress and reactivity when confronted with stressful situations

Researchers have shown that meditation has physiological implications that originate in the brain and translate into healing, relaxation and overall wellness.

Meditation creates alpha waves in the brain, which induces a state of dream like relaxation. The amygdala, according to one study, is more robust in its response to stressful situations in people who meditate regularly. (The amygdala is a region in the brain responsible for triggering the fight or flight syndrome response, and thus creating a surge of biological reactions in the body). Meditators have less reactivity to stressful situations, and therefore better overall health.

You mind and body require silence to rejuvenate. When does your mind ever get a rest? During sleep your mind is busy dreaming. Meditation gives the mind a place to become still.  The following is a simple technique to guide you into meditation. Try it for 10 minutes a day and you will notice a difference in symptoms and your stress level.

Seated Meditation Exercise

(From the Luke Adler Healing Newsletter)

For seated meditation take an upright posture with your legs crossed. Sit up tall with your neck slightly open and your chest lifted.  This should feel relaxing. So, if you feel rigid, soften your posture so you feel comfortable.  If you are in a chair sit with your buttocks close to the edge of the seat and elongate your back from the sacrum to the crown of your head.  Place your feet directly under your knees.  This seated chair posture is called the King Tut pose. Read through the following  instructions one time before beginning.

Take a few long slow breaths and close your eyes.

Notice the black screen of your visual field.

Continue to breathe gently.

At the end of your next exhale, pause for a moment.

Now inhale through your nose for a count of 4.

Gently hold your breath at the top of the inhale for a count of 16.

Exhale gently and evenly through your nose for a count of 8.

Continue with this rhythm for 8 rounds.

Then, breathe normally for five minutes with your focus on the screen of your visual field and your breath.

If your mind starts to wander, gently bring your focus back to your breath.

Try this technique for 10 minutes either in the morning, evening or both for a more energizing day or a more restful sleep.  As the meditation becomes easier you can add more time, building up to thirty minutes, with 10 minutes of breathing and 20 minutes of focusing on your breath.


You may also like:

How Yoga Can Help you Stay Grounded

Right Here. Right Now.

A Day in the Life of a Minimalist

© Copyright 2011  Allison Stuart Kaplan  www.Askinyourface.com LLC

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