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MEDITATION
TECHNIQUES
SIMPLE MEDITATION
This meditation process is good to induce relaxation response.
Plan to make meditation a regular part of your daily routine. Set aside 10 to 20
minutes each day at the same time, if possible. Before breakfast is a good time.
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Choose a quiet spot where you will not be
disturbed by other people or by the telephone.
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Sit quietly in a comfortable position. Refer to
the section on postures for recommendations on sitting positions.
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Eliminate distractions and interruptions during
the period you'll be meditating.
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Commit yourself to a specific length of time and
try to stick to it.
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Pick a focus word or short phrase that's firmly
rooted in your personal belief system. A non-religious person
might choose a neutral word like one, peace, or love. Others might
use the opening words of a favorite prayer from their religion
such as 'Hail Mary full of Grace', "I surrender all to
you", "Hallelujah", "Om", etc.
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Close your eyes. This makes it easy to
concentrate.
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Relax your muscles sequentially from head to feet.
This helps to break the connection between stressful thoughts and
a tense body. Starting with your forehead, become aware of tension
as you breathe in. Let go of any obvious tension as you breathe
out. Go through the rest of your body in this way, proceeding down
through your eyes, jaws, neck, shoulders, arms, hands, chest,
upper back, middle back and midriff, lower back, belly, pelvis,
buttocks, thighs, calves, and feet.
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Breathe slowly and naturally, repeating your focus
word or phrase silently as you exhale.
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Assume a passive attitude. Don't worry about how
well you're doing. When other thoughts come to mind, simply say,
"Oh, well," and gently return to the repetition.
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Continue for 10 to 20 minutes. You may open your
eyes to check the time, but do not use an alarm. After you finish:
Sit quietly for a minute or so, at first with your eyes closed and
later with your eyes open. Do not stand for one or two minutes.
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Plan for a session once
or twice a day.
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