According to the Encarta Dictionary, tension is “the mental worry or emotional strain that makes natural, relaxed behavior impossible.”
To get into a relaxed behavior and attain that for more than just a moment, to the rescue is meditation; a self-induced state of total conscious awareness, resulting from your mind and body in total relaxation. When meditating, your mind helps the body to focus on itself thus relieving tension caused by your mental, emotional, and physiological stressors.
THREE BENEFITS OF MEDITATION:
Physical relaxation, mental acuity and emotional acceptance
Physical relaxation produces a positive change in heart rate, blood pressure, breathing patterns, and a release of positive natural chemicals that give a sense of wellbeing. When you are physically relaxed, your immune system naturally strengthens. For example, the body’s deeper response can increase production of T-cells that fight chronic and life threatening autoimmune disease. After meditating, you feel lighter and calmer, thus having a mental state that is more receptive to meeting the challenges that come your way just by physically relaxing, we feel lighter physically and calmer mentally.
Researchers are just beginning to examine the mental benefits of meditation in combating disease and being ill at ease. It can reduce anxiety in the moment, decrease levels of depression with practicing meditation regularly and assist in decreasing that debilitating sense of personal helplessness. Meditating increases your ability to calm your mind with a sense of inner self—control, thus feeling able to have positive thoughts more often and improve your ability to make better decisions. As whole beings, we have the potential to live in balance. This means that the body and mind can work together in harmony.
The biochemistry of happiness creates dopamine, serotonin, and other chemicals from the pleasure center in the brain. The observable end-results are self-acceptance as well as compassion for others, which makes a better world all the way around. When you’re emotionally happy you’re more alive; you are kinder to others, more open to experiences, and creative in producing more of what you like. Others feel good about you, and they feel happy spending time with you.
STEPS FOR CREATING RELAXATION:
Relax your body clear your mind, and balance negative
emotions and feelings
Successful meditation moves toward accomplishing three things; relax the body calm the mind, and emote positive feelings. In the process, experiencing one of the three steps at any given time is still an accomplishment on your path to wellness through meditation. It’s about the process, not perfection of these interdependent steps. The following five steps are designed for you to reach the ultimate goal of optimal wellbeing.
Step One: Relax your body
Create an environment conducive in which to meditate. Set a timeframe and possibly use a timer. First, find a comfortable physical environment and with minimal distractions. Sit in a comfortable place with your spine upright and your feet on the floor. Have a notebook handy to write down your thoughts before starting the process of clearing your mind. For beginners, closing your eyes may be easier for you to focus on the process when you’re ready to begin.
Next, observe your breathing. Notice while you are relaxed, that you are breathing calmly and slowly, allowing your belly to rise. As though you are about to hold your breath for approximately four seconds, slowly exhale through your mouth, feeling your abdomen pushing out the last of your breath. Observe that you are releasing tension from your body as the shoulders drop and the head rocks forward or slightly back. Notice breathing becomes slower and rhythmic, and your body gently sinks into the seat. You may feel tingly when being this relaxed.
Step Two: Calm your mind
To remain more relaxed in your body-mind connection, let your thoughts dissipate from your consciousness. Once your body feels more relaxed from breathing, you may note that your thoughts aren’t racing through your head, distracting your state of being. Remember, you’ve already written down your list of distractions, so you can let them go when they pop up. Yes, even the additional ones. just put them on hold. Some people find it helpful to imagine their thoughts surrounded in cartoon-like bubbles that float away and out of their mind’s eye. Over time, you will be able to slow down, redirect, or stop our thoughts at will. Continue to breathe deeply and rhythmically To either get into the meditative state or maintain it, focus on a sound like a tone or a word that you can repeat; or count your cycle of breathing in, almost to holding it, and then letting it go.
Step Three: Balance your emotions
Continue your breathing pattern. You can now become more aware of your feelings. Focus on the rhythm of your heart beat. Once your attention is there for a bit, your mind is in rhythm with your heartbeat naturally and you may become aware of feelings of anger, happiness, sadness, playfulness, or others. If nothing comes, then be there in relaxation. just be with the feeling, like crying or giggling, or laughing … and be there. just observe the feelings without analyzing it.
Step Four: Return to home base
Ideally, step four begins when the timer goes off. Focus attention on your breath and then stretch or move slowly to bring your attention back to your surroundings. You may want to set a timer for five minutes until you feel more comfortable with meditation. Maintain your relaxed state for as long you’re comfortable, which may be as short as 50 seconds or for several minutes and even longer.
Step Five: Reflect
You may want to write down thoughts about your experience. You’ll learn a great deal about yourself such as what helps you to relax. You may have an “ah-hah” moment about something that came when in this heightened sense of awareness. You choose the thoughts that you want to think about. You become aware of positive and negative thoughts that come up often. After meditating, you choose to look at things more objectively because you have achieved a sense of calmness and acceptance to handle thoughts more constructively one of the many benefits of meditation.
Points to Ponder: Healthy Reminders
Please be aware, we are unique and always changing human beings. Your experience will likely vary with each session. It can be productive and enjoyable to share experiences/information with others who are supportive. After learning the basics, you can explore and expand your skills for deeper relaxation and more enlightening outcomes. There is not one right or best way to meditate. You will gain benefits, which will fulfill your own goals, bringing immeasurable richness to your daily life.
Just reading this article can have a calming effect. Now, let’s get started. Beginners, you might want to take in a full breath through your nose to the count of four, gently hold for four, and let it out through your mouth to the count of six. (Eventually this process will be longer and deeper.) Think good thoughts and sit comfortably while you allow your body to feel the warmth emanating from feeling good in a state of wellbeing.
Enjoy … with more to come.
This article can also be found in the June 2007 issue of Wellness Magazine.