MEDITATION/RELAXATION EXERCISES
Dr. PARMJIT SINGH

MEDITATION EXERCISES

Sleep-inducing meditation
Insomnia is a common problem amongst individuals these days. While there are powerful drugs available for inducing sleep yet nothing is comparable to a natural sleep. We should know that our body is a perfect pharmacy. So why not stimulate the sleep in natural manner without having to rely on medicines.

Lie down on your bed and gently close your eyes. Allow your breathing to be deep and slow by gradually manipulating the breathing pattern. Focus on your breath and let go of the idea of sleeping. Remember when we try hard to sleep that is when we do not fall asleep so easily. Follow your breath- in and out. Entertain any thoughts that intrude into your mind and then let them go. You are just being a spectator, just watching yourself and no judgment is being passed. When your mind goes astray, bring it back to your breath. After a while you will be able to get into a deep state of relaxation and will be able to sleep soundly.

Benefits: Proper sleep is pre-requisite for our well-being and health. In October 2003 issue of Brain, Behavior and Immunity, the researchers David Spiegel of Stanford University, USA and his colleagues have shown that a good sleep can beat cancer.

Mindful Eating

Research on mindfulness (being aware of whatever we do) is sufficiently convincing that being aware of our daily life rather than being a robot is much more healthy and productive. It improves our cognitive functions (thinking, memory etc.), reverses age- related deterioration of bodily functions (gait, strength, memory, blood pressure etc.) and fine-tunes our emotions. This type of training can be practiced in any conceivable form. You may practice it while walking (Mindful walking), talking to your friend or listening to your favorite music (Mindful Listening), driving (Mindful driving), or even eating (Mindful Eating). Following is the simple method to practice mindful eating:

• Get into a relaxed mood after practicing body-scan or breathing exercises as described above.
  
• When the food arrives, look at it intently and savor its aroma.
  Look at its texture or shape (e.g. bread roll or a fruit salad).
  
• Fight the temptation to eat hastily.
  
• Chew each bite at least 20-30 times before swallowing. Enjoy the feel of food in mouth.
  Take at least 45 minutes to finish your meal.
  
• During eating, DO NOT TALK. Just focus exclusively on eating.
  

Benefits: Body weight is controlled; attentiveness, concentration, and memory are improved. This exercise is good for being aware of the body.

Letting Emotional Burdens Go

Most of us carry emotional burden around our necks even during pleasure traveling and this potentially can prevent us from enjoyment. Letting go is a chance to say adieu to those negatives experiences and start afresh once again. Carlos Castaneda rightly puts it, “We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.” Letting go helps us in the latter.

Sit or lie down comfortably where there are fewer distractions. Relax your breathing, feel the breeze on your face, birds chirping or whatever nature has to offer you around. Let your senses be awake, alive and receptive. Once you feel comfortably relaxed and free, focus your mind on the entire burden you are carrying and let it go. Set it free.

Benefits: This exercise helps us to deal with our past regrets, guilt feelings, toxic emotions and tend to bolster our self-esteem. Letting go of emotional burden helps us in maintaining health and wellbeing

© ZEN OF LIVING

< previous : RELAXATION EXERCISES