Meditation Techniques

Many of us know  the effectiveness of meditation for many aspects of our lives.  Some benefits include more energy, a calmer mind. What some may not know is that meditation increases levels of melatonin.  This hormone helps our immune system and also promotes restful sleep, slows aging and cell damage, and even inhibits cancer cells.

Managing our lives to make time for meditation requires organization and planning.  I know that I have had a challenging time fitting it into my current life with a newly-crawling, nine-month-old infant who likes to be up by 5am to be nursed.  My day starts early and there is not a break to be able to quietly meditate by myself.  My husband and I have talked about trying to squeeze in some meditation together in the evening, which has not transpired yet. Once the kids are put down to sleep by around 8:30, we are left with about an hour before we are ready for bed (the next day will start by 5am!).  I will need to consider maybe trying to get a few minutes in when my baby naps, along with my shower, food, and everything else. What I want to get in during this limited golden 1-2 hours a day is increasingly ambitious. So much so, I forget to do things like have lunch, which I remembered today at 3pm.

Regardless, I commend all of you who can manage any time for meditation.  It is best in the morning, as close to your waking up time as possible and before going to bed.   A few minutes any time during the day is better than none.  There are many types of meditation, including the following two types.

Mindful Meditation

• Find a quiet place to sit, either on the floor or chair, keeping your head, neck, and back straight, yet not stiff.  Try to keep your mind in the present.
• Become increasingly conscious of your breathing, feeling your belly rise and fall and noticing each breath change.
• Notice your thoughts come and go, without judgment, trying to use your breathing as an anchor.  Keep bringing your mind back to your breath.
• At the end of your allotted time, sit for a few minutes becoming aware of your environment and slowly getting up.

Relaxation Response

• Find a quiet place to sit comfortably and relax your muscles.
• Choose a word or phrase that has special meaning for you and helps you feel peaceful.  If none come to mind, try “Ham Sah,” a Sanskrit mantra meaning “I am that.”
• While breathing in, slowly state the mantra, making the sound “hammm” as you breathe in and “saah” as you exhale, as if you are sighing.
• Breathe slowly, pausing after inhaling and exhaling.
• Don’t judge how you are doing and when thoughts intrude, simply return to your repetition.
• When ending your meditation, focus on your breathing and sit quietly, slowing becoming aware of your environment and getting up gradually.

Source: About.com: Alternative Medicine