Meditation To Relax

One of the leading causes of insomnia is stress. When we experience it and don't deal with it, the hormones released during times of intense pressure actually stay inside. They build up there and can only be eliminated by stress reducing methods, like relaxation meditation and exercise.

Unfortunately, these chemicals aren't just stored, they are actually affecting our bodies, causing anxiety attacks, damaging cells and tissues, and keeping us from restful sleep. That is why, especially if your job or daily routine is intense and overly demanding, you must have a way to de-stress at the end of each day. Don't let pressure build up, or it will lead to serious health problems down the road.

Using easy meditation techniques for relaxation is the simplest way to handle tough workdays. There is no special equipment you need for the simplest relaxation exercises. You can do the following meditation in the comfort of your own bed, before you fall asleep each night. You may find it actually helps put you down faster and that you get better rest.

All you need for this meditation to relax is silence and some personal time. This meditation can take between 20 minutes to an hour, depending on how quickly you move through the steps. Deep meditation music is helpful, but not necessary.

For the right posture, lie flat on your back on a mat, cushion, or in your bed. Let your arms and legs rest comfortably and let go of any tensions. You may want to forgo a pillow for now, or use a small, soft one if you are on your mattress. Let your neck relax completely and roll off to one side.

1. Begin checking your body for any tensions, starting at the feet and working upward. Feel and relax each toe, then the bottoms of the feet, then the top...
    
2. Move on to the ankles. Pause on each body part long enough to totally feel it. For instance, don't move on to the ankles until the toes and feet are tingling slightly from your awareness of them...
    
3. Next, you will scan your calves. It is typical for the calves to be one of the tensest parts of our bodies, especially if we spend the day on our feet. Spend some extra time here locating these muscle cramps and allowing them to loosen. If you are having trouble, try flexing the calves and releasing a few times, to trigger the relaxation response...
    
4.  Bring your awareness to your thighs and then your hamstrings. Again, this is an area where the body stores a lot of stress. Simply let it go as you sink the backs of your thighs even further into the bed or the mat...
    
5. The buttocks muscles are some the largest in your body. Still, tension here can be difficult to detect. Some people don't realize they are having pain in this area until they experience relaxation. Try tensing then releasing these muscles as you did the calves, then let your hips sink down as your sitting bones spread and your bum rests completely...
    
6. The next area, your back, is the biggest challenge. You want to work on relaxing any muscles possible, but also look for issues with alignment in your back. Is there any particular area that feels enflamed, overstrained, or achy from more than just exercise? If so, note it and make an appointment for a chiropractor as soon as possible.
    
7. Come around to the stomach, letting it be completely soft in the center of your body. Then release any tension in the chest and around the heart. It is here that we first start to experience anger, stress and sadness when they set upon us. Some of those emotions get stored here, so release, gently, anything you can. Take a few deep breaths as you open the chest a bit further and sink down...
    
8. Move to the arms and shoulders, releasing them gently down to the fingertips...
    
9. The throat and the back of the neck should feel relaxed already, but if you feel you could loosen up further, gently roll your head from side to side to relax the back of the neck. If your throat feels tight, tip your chin slightly upward and stretch the front of the neck...
    
10. As you bring awareness to your face, pay attention to loosening your jaws, your brow, and between your eyes. Let there be space between your teeth and let your tongue rest on the top of your mouth. If you are frowning, let it go, and turn your mouth up slightly.
     
11. Next, relax the top and back of the head. You may find unexpected tension here, but simply imagine it letting go as you think of hands massaging your head, or fingers running gently through your hair...
     
12. Once you have completed the body scan, stay relaxed as long as you can. Imagine white light coming through the crown of the head, flowing through the body and out the toes, continuously.

Meditating to relax helps those who normally have a strong emotional reaction, such as anger or fear, in stressful situations, learn to think differently about these external pressures.

It is a tool that helps bring the mental and emotional states under control. This, in turn, changes our physical reaction. Even when we can't avoid difficulties, with practice, we can keep them from overwhelming us.

Meditation to relax can also reverse damage done to our bodies, minds, and
hearts from too much stress in the past.