And so the therapy began.
My next appointment was the following week for more root canal and the week after that also. Not only that my newly filled tooth was now even more painful than before so more work on my filling ensued (as well as more root canal). To cut a long story short I then chose to have a crown in place of a filling that may, or not, have lasted very long.
By now I was helping myself to their filtered coffee and newspaper on arrival.
So today, as I again sat in the dental chair I was prepared. I made sure I was sufficiently relaxed, centred and in the present moment before I turned up.
What did I do? I meditated before my appointment and then meditated through my appointment!
As the shrill piercing sound of the drill reverberated through my head and my face sprayed with water, I simply drifted away to somewhere else – somewhere peaceful. The dentist and the assistant continually asked me if I was okay – I’d slowly nod then zone out again, drifting away and closing the door to the sounds and movements of where my physical body was.
And then it was all over!
The next time you visit your dentist, it really pays to zone out during your procedure (if possible even before you get there) - especially if you’re nervous about any dental procedure at all like I am.
7 Steps to help you Zone out
1. Get a meditation session in before you arrive for your appointment. If you’re not sure how to meditate, do some slow, deep breathing exercises. I generally take around 4 to 5 slow deep breaths, focusing on the outward breath.
2. Be in the present moment. This is when you’re not thinking anything about the future – even 3 minutes into the future! Nor are you thinking about the past – not even 3 minutes ago. The present moment is now whilst you’re sitting in the dental chair, staring at the ceiling becoming aware of and concentrating on the rhythm of your breathing.
3. Once the procedure starts close your eyes and take your mind within. Focus straight ahead – wherever you perceive straight ahead to be once you have your eyes closed – and think of nothing – just blank – the void – staring at the colours and patterns you can see as you sit in the chair with your eyes closed.
4. If you’re about to receive an injection – as the needle goes in, breathe into that area and continue to concentrate fully on your slow breathing until the injection is over.
5. Once that’s over, resume staring into the blank void that is the inside of your eyelids!
6. If you find it challenging to think nothing, focus on a visual image that makes you feel really, really good about yourself then have a look around and see where you are.
7. Whenever you sense you’re starting to again focus on the drilling or whatever else is happening in your mouth, breathe in slowly and deeply focusing on the rhythm of your breathing and allow every single muscle you become aware of, to deflate and relax.
Showing posts with label meditation. Show all posts
Showing posts with label meditation. Show all posts
Friday, March 19, 2010
Thursday, March 18, 2010
How to Train your Brain to keep you healthy and happy
When you are unhappy what do you do? Do you go out for a meal? Go to the cinema? The theatre, perhaps? Do you go shopping? Perhaps you like a drink to overcome your unhappiness. Or do you get a buzz from jogging or going to the gym?
Whatever it is scientist are in the process of proving that internal change is the only thing that can give you health and happiness. Everything else is an illusion.
What does this mean?
Your brain is the only thing that can keep you healthy and happy.
Richard Davidson, a neuroscientist at the University of Wisconsin and Jon Kabat-Zinn from the University of Massachusetts Medical Centre have just completed some interesting research that can actually be of benefit to you and me and the way we run our lives.
They took a group of 41 stressed, but otherwise healthy, individuals working in a biotechnology firm in Wisconsin. 25 were taught meditation. In this case: mindfulness meditation. The group met for a 2.5 to 3 hour meditation class each week. After six weeks they all attended a seven hour meditation retreat. In addition each member was asked to meditate, at home, for one hour a day using a guided meditation tape.
The other 16 were held as a control group and did not receive meditation training until the study was completed.
At the end of the eight week programme, in November, they also gave all the participants a flu jab. And guess what. “The members of the meditation group had a significant increase in antibody titers” in other words they have less chance of catching flu.
The bottom line appears to be. If you want to have good health and overcome the day by day blues and maintain happiness learn to meditate. When you meditate you change the way your brain operates.
In addition, they found, the more you practice meditation the better your daily performance.
''What we found is that the long time practitioners showed brain activation
on a scale we have never seen before. 'Their mental practice is having
an effect on the brain in the same way golf or tennis practice will enhance performance.'' It demonstrates, that the brain is capable of being
trained and physically modified in ways few people can imagine.
(Richard Davidson)
So give yourself the space each day to train your brain. It works.
Good Luck
Graham and Julie
www.desktop-meditation.com
Whatever it is scientist are in the process of proving that internal change is the only thing that can give you health and happiness. Everything else is an illusion.
What does this mean?
Your brain is the only thing that can keep you healthy and happy.
Richard Davidson, a neuroscientist at the University of Wisconsin and Jon Kabat-Zinn from the University of Massachusetts Medical Centre have just completed some interesting research that can actually be of benefit to you and me and the way we run our lives.
They took a group of 41 stressed, but otherwise healthy, individuals working in a biotechnology firm in Wisconsin. 25 were taught meditation. In this case: mindfulness meditation. The group met for a 2.5 to 3 hour meditation class each week. After six weeks they all attended a seven hour meditation retreat. In addition each member was asked to meditate, at home, for one hour a day using a guided meditation tape.
The other 16 were held as a control group and did not receive meditation training until the study was completed.
At the end of the eight week programme, in November, they also gave all the participants a flu jab. And guess what. “The members of the meditation group had a significant increase in antibody titers” in other words they have less chance of catching flu.
The bottom line appears to be. If you want to have good health and overcome the day by day blues and maintain happiness learn to meditate. When you meditate you change the way your brain operates.
In addition, they found, the more you practice meditation the better your daily performance.
''What we found is that the long time practitioners showed brain activation
on a scale we have never seen before. 'Their mental practice is having
an effect on the brain in the same way golf or tennis practice will enhance performance.'' It demonstrates, that the brain is capable of being
trained and physically modified in ways few people can imagine.
(Richard Davidson)
So give yourself the space each day to train your brain. It works.
Good Luck
Graham and Julie
www.desktop-meditation.com
Wednesday, March 17, 2010
how to mentally clean your aura
There are 7 layers in our aura. When we use meditation and try to 'clean' it, we have to clean every layer. Many new age mystics just tell you imagine and visualise a white light coming down and engulfing your whole aura, this sometimes does't work well. I usually clean every layer as I go along. Start by doing some kind of relaxation procedure like counting 1 to 10 or say to yourself, upstairs, downstairs, over and over again until you feel bored and sleepy,or you can get some http://cashinbank.isis77.hop.clickbank.net/ relaxation music to help you get to alpha or theta brain states. Once you done that, mentally say to yourself " I am at level 1' and move your awareness from head to toe or vice versa, the idea is to scan your level 1 for blockages, once you sense 'something there', move your awareness to it, it should 'melt' or disperse. If it is still there, try breathing it colors, you have to experiment with the color that will remove the block, repeat the same procedure with all other level, eg. I am level 2, I am in Level 3, When you say this, you are telling your mind to adjust to the next level using intent, Intent is the force that changes the level. Some times if you are at level 1, and you sense something 1 feel in front of you and you cannot get it off, and you try the usual color breathing method, This could be due to the fact that this blockage is actually at some other level eg. Level 3 and you can usualy remove the block if you move your awareness to level 3. Sometimes when you move your awareness into the blockages, you get 'impression' like a past event or sometimes it plays like a movie in your mind's eye, this is usually the reason for the block.
Tuesday, March 16, 2010
Effects Of Meditation
Once Western scientists first began studying the personal effects of speculation in the 1970s, they noticed that heart rate, perspiration, and other signs of emphasis decreased as the meditator relaxed. Scientists, like Richard Davidson, PhD (University of Badger State), have besides been considering the long-term of . In 1992, Davidson received an invitation from the 14th Dalai Lama to come to northern Republic of India and sketch the brains of Buddhistic monks, the foremost meditators in the world. Davidson traveled to Bharat with laptop computers, generators, and EEG recording equipment, thus initiating an ongoing work. Now, monks travel to his WI lab wherever they chew over while in a magnetic imaging machine or they watch disturbing visual images as EEGs record their responses to understand how they regulate aroused reactions.
Any activeness--including --will create new pathways and strengthen certain areas of the mind. "This fits into the whole neuroscience literature of expertise," says Stephen Kosslyn, a Harvard neuroscientist, in a New York Times article (14 September 2003), " taxi drivers deliberate for their spatial memory and concert musicians for their sense of pitch. If you do something, anything, even play Ping-Pong, for 20 years, eight hours a Day, there's going to be something in your head that's different from someone WHO didn't do that. It's just got to be." monks pattern three forms of : 1) focused attention on a single object for long time periods 2) cultivating pity by thinking about angercausing situations and transforming the negative emotion into compassionateness and 3) 'open presence,' "a Department of State of being acutely aware of whatever thought, emotion or sensation is present without reacting to it." Knowing the that has on the monks' brains, Davidson decided to realize what effect has on neophytes. He set up a cogitation with 41 employees at a nearby biotech company in Wisconsin River (Psychosomatic Medicine 65: 564-570, 2003). Twenty-five of the participants enlightened 'mindfulness ,' a accent-reducing form that promotes nonjudgmental awareness of the present and is taught by Jon Kabat-Zinn.
They knowing the praxis during a 7-hr retreat and weekly classes. During that 8-calendar week period, these participants were asked to think over for I 60 minutes each Clarence Day, six days a hebdomad. Brain measurements were taken before instruction, at the remainder of the eight weeks, and four months later. Measurements showed that increased bodily process in the left field frontal region of the nous, "an area linked to reduced anxiety and a positive excited State Department." Also, at the remnant of the 8 weeks, the participants and 16 controls did not ponder received flu shots to test immune responses. researchers took blood samples from them ace month and two months after the injections, they found that the meditators had More antibodies against the flu virus than the non-meditators.
Any activeness--including --will create new pathways and strengthen certain areas of the mind. "This fits into the whole neuroscience literature of expertise," says Stephen Kosslyn, a Harvard neuroscientist, in a New York Times article (14 September 2003), " taxi drivers deliberate for their spatial memory and concert musicians for their sense of pitch. If you do something, anything, even play Ping-Pong, for 20 years, eight hours a Day, there's going to be something in your head that's different from someone WHO didn't do that. It's just got to be." monks pattern three forms of : 1) focused attention on a single object for long time periods 2) cultivating pity by thinking about angercausing situations and transforming the negative emotion into compassionateness and 3) 'open presence,' "a Department of State of being acutely aware of whatever thought, emotion or sensation is present without reacting to it." Knowing the that has on the monks' brains, Davidson decided to realize what effect has on neophytes. He set up a cogitation with 41 employees at a nearby biotech company in Wisconsin River (Psychosomatic Medicine 65: 564-570, 2003). Twenty-five of the participants enlightened 'mindfulness ,' a accent-reducing form that promotes nonjudgmental awareness of the present and is taught by Jon Kabat-Zinn.
They knowing the praxis during a 7-hr retreat and weekly classes. During that 8-calendar week period, these participants were asked to think over for I 60 minutes each Clarence Day, six days a hebdomad. Brain measurements were taken before instruction, at the remainder of the eight weeks, and four months later. Measurements showed that increased bodily process in the left field frontal region of the nous, "an area linked to reduced anxiety and a positive excited State Department." Also, at the remnant of the 8 weeks, the participants and 16 controls did not ponder received flu shots to test immune responses. researchers took blood samples from them ace month and two months after the injections, they found that the meditators had More antibodies against the flu virus than the non-meditators.
Thursday, March 11, 2010
How To Meditate
How to meditate? Breath, and watch your breath.
Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That's just for starters. Then there is slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels
How to Meditate Right Now
Here's a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.
If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently "relax" as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating "relax" a few times.
Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you'll notice that your breathing is shallower. Then breath through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs.
Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.
If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, "itchy leg," "worried about work," or "anger," and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.
That's it. Continue for five or ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You'll feel relaxed, and your mind will feel refreshed. And you'll be better prepared for any mental challenges. That's how to meditate.
Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That's just for starters. Then there is slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels
How to Meditate Right Now
Here's a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.
If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently "relax" as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating "relax" a few times.
Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you'll notice that your breathing is shallower. Then breath through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs.
Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.
If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, "itchy leg," "worried about work," or "anger," and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.
That's it. Continue for five or ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You'll feel relaxed, and your mind will feel refreshed. And you'll be better prepared for any mental challenges. That's how to meditate.
Wednesday, March 10, 2010
Is Christian Meditation a way to speak to God?
Christian meditation is a way of communicating with God. Christians can use this meditation to clear their minds of the busy thoughts of the day and concentrate solely on worshipping God and learning the truths of the Bible.
Centuries ago, monks began practicing Christian meditation by reading over verses in the Bible and then thinking about the truths in these verses. Often, they would say the verses to God as a prayer. In this way, the monks learned to speak to God in prayer, and learned how to tell God their own thoughts and concerns. By meditating on Bible verses and praying to God, the monks trained their minds to always think about God. They called this “contemplation”, and it helped them to have a close, loving relationship with God.
By following this method of communicating with God, the monks created what is called the “ladder of prayer”. The rungs of the ladder included reading Bible verses, thinking about the truths in the verses, praying to God, and learning to think about God always.
In the 1900s, two types of Christian meditation were used. Using a mantra, or word that is repeated to help the Christian focus on God, was one type of meditation. An example of a mantra would be the word Maranatha, which is an Aramaic word for “come, Lord”. Christians would also use what is called a Centering Prayer, which uses a sacred word or words to bring the Christian into God's presence. These two types of Christian meditation helped the people using them to take their focus off their own problems and to turn to God to hear what He had to say to them.
A woman named St. Theresa of Avila created five steps to help Christians focus on God when praying. These five steps are known as the five R's.
- The first R is Ready: this is the step in which the Christian realizes that he/she is in the presence of God. To be ready to continue in prayer, the Christian thanks God for the many blessings He gives, and confesses any sins.
- The second R is Read, and includes reading prayers, spiritual books, and the Bible.
- The third R is Reflect. In this step, the Christian focuses on what he/she has just read in order to come closer to God.
- The fourth R is Respond. It is at this step that the Christian speaks with God in an open and honest way about what he/she has been reading and thinking about. It is the most important step, as this is when God can share His wisdom and thoughts with the Christian.
- The fifth and final R is Resolve. This is when the Christian thanks God for what he/she has learned, and closes the time of prayer.
These different types of Christian meditation can all be useful in helping Christians to meet with God, come close to Him, and learn His truths. Christian meditation does not save a person from their sins; it is a tool that can be used by people who are already saved to build a stronger relationship with God.
Centuries ago, monks began practicing Christian meditation by reading over verses in the Bible and then thinking about the truths in these verses. Often, they would say the verses to God as a prayer. In this way, the monks learned to speak to God in prayer, and learned how to tell God their own thoughts and concerns. By meditating on Bible verses and praying to God, the monks trained their minds to always think about God. They called this “contemplation”, and it helped them to have a close, loving relationship with God.
By following this method of communicating with God, the monks created what is called the “ladder of prayer”. The rungs of the ladder included reading Bible verses, thinking about the truths in the verses, praying to God, and learning to think about God always.
In the 1900s, two types of Christian meditation were used. Using a mantra, or word that is repeated to help the Christian focus on God, was one type of meditation. An example of a mantra would be the word Maranatha, which is an Aramaic word for “come, Lord”. Christians would also use what is called a Centering Prayer, which uses a sacred word or words to bring the Christian into God's presence. These two types of Christian meditation helped the people using them to take their focus off their own problems and to turn to God to hear what He had to say to them.
A woman named St. Theresa of Avila created five steps to help Christians focus on God when praying. These five steps are known as the five R's.
- The first R is Ready: this is the step in which the Christian realizes that he/she is in the presence of God. To be ready to continue in prayer, the Christian thanks God for the many blessings He gives, and confesses any sins.
- The second R is Read, and includes reading prayers, spiritual books, and the Bible.
- The third R is Reflect. In this step, the Christian focuses on what he/she has just read in order to come closer to God.
- The fourth R is Respond. It is at this step that the Christian speaks with God in an open and honest way about what he/she has been reading and thinking about. It is the most important step, as this is when God can share His wisdom and thoughts with the Christian.
- The fifth and final R is Resolve. This is when the Christian thanks God for what he/she has learned, and closes the time of prayer.
These different types of Christian meditation can all be useful in helping Christians to meet with God, come close to Him, and learn His truths. Christian meditation does not save a person from their sins; it is a tool that can be used by people who are already saved to build a stronger relationship with God.
Sunday, March 7, 2010
How Meditation Can Change Your Life in 2006
Are you stressed out? Do you worry about your physical health? Your mental health? Your spiritual health? Do you wish you had less stress and anxiety in your life and more peace and harmony?
Well, I felt all of these things a few years ago and I thought I was going to go crazy or die. I was working 10-12 hours a day, 6 days a week at a very stressful job. I had a wife and two kids at home who wanted, and deserved, my time and attention. I had a mortgage, two car notes, tuition, medical bills, overdue taxes, and credit card debt coming out of my ears!
I was running nonstop through my days trying to take care of everything and make everybody happy but I never had enough time to take care of myself. In bed at night, my heart would pound from stress and anxiety. I worried about my job, my marriage, the kids, the bills, the house, my heath, and even my sanity.
My health was of particular concern. I felt tired all the time. I was gaining weight. My back was always hurting. Climbing even one flight of stairs left me breathless and dizzy. I felt like I was falling apart physically, mentally, and spiritually.
I was really worried about myself but I didn’t know what to do. I tried the gym, several fad diets, home exercise machines, and even time management programs. I had about the same results with each new thing I tried. They all seemed to help at first, but I just couldn’t stick with any of them for very long. I now realize that they didn’t work because they were all short term fixes to a long term problem. I had to change my life.
I knew I had a lot to learn, but I couldn’t afford to buy a bunch of books and everything at the library seemed to be outdated. So I made a habit of stopping at the local Barns and Noble on the way home from work each day. I read everything I could find on stress, anxiety, health, diet, and self-improvement. I felt like a cheat just sitting there reading the books without buying them but nobody seemed to mind. I usually bought a cup of coffee or tea just to ease my conscience a little.
I read a lot of great books with wonderful insights on improving one’s life. Not surprisingly, one subject came up over and over; meditation. I had tried to meditate several years earlier but had gotten frustrated and quit before really giving it a chance. But, I was desperate and determined to try anything that might help.
One book in particular said, “Start right now!” I was too embarrassed to sit in the book store and meditate, but I didn’t want to waste another moment. So I went out to my car, adjusted the seat into a comfortable position, set my watch alarm for 30 minutes, then closed my eyes and started counting my breaths.
That turned out to be a defining moment in my life. Of course, I didn’t have instant success. Mediation takes practice and can be very difficult at times. But making the decision to incorporate meditation into my everyday life changed everything for me.
I continued to stop at the book store each night for a while and split my time between reading and meditating. Nothing else had changed in my life. I still had a stressful job, my marriage, my kids, my house, and bills but, somehow, I was feeling better—less stressed—even more energetic!
No, it didn’t magically solve all of the woes in my life. But once I started feeling more relaxed and less stressed, I was better able to focus on the other things I needed to do to become mentally, physically, and spiritually healthy.
I soon started a daily meditation practice at home. I also began a reasonable exercise plan that included walking, a light workout, and yoga. These things combined with eating right (most of the time), have literally changed my life. I’m now happier, healthier, and at peace with the world around me.
I hope this story inspires some of you to take that first step and begin incorporating meditation into your own life. This is the perfect time to make the decision. What better New Years resolution than to change your life for the better? There are numerous meditation methods and practices out there and a myriad of resources available to you in book stores and on the web. I’m sure you can find something that works for you.
In fact, I’ve compiled a host of information on mediation, relaxation, yoga, and other related subjects at my website: www.imcalmer.com. I would also be very happy to share my own experience. Please don’t hesitate to contact me at mikes@imcalmer.com if you have any questions or comments.
In peace,
Mike Suzuki
Friday, March 5, 2010
Become Your Own Relaxation Expert
Meditation has been practiced around the world for thousands of years. It is a techiniqe used to quiet the mind and body, and release stress. It can also bring focus and clarity, and often, after meditating, problems that you have been struggling with, miraculously become solved. Meditation has also been known to inspire people to write, and to spur lucrative business ideas, as your subconscious comes to light.
One simple form of meditation, requires you to sit in a quiet room, either on a pillow, or cross-legged on the floor, or in a comfortable chair, making sure your spine is straight. It is advised that you use the same place every day. It is also suggested that you personalize your spot, by beautifying it with candles, flowers, and pictures of the people that you love.
The idea is to sit quietly, with your eyes closed, and focus on a point inside of your forehead. Try not to think of anything in particular, but don't try 'not' to think either, allowing your mind to become calm, and peaceful. If you find that your mind is 'chattering', don't try to control it, just let it finish what it is that it is working on, it will eventually quiet down. It is also recommended for beginners to begin with ten to twenty minute sessions, each day. After awhile of doing this, you will start to feel deep relaxation and joy during these sessions.
The first step to this self-hypnosis is to sit in a quiet, comfortable spot, making sure you are facing a wall about eight feet away from you. Pick a spot or object on that wall, and make that spot or object your focal point. Looking at your focal point, begin counting backwards from 100, one number for each breath you exhale. As you do this, imagine yourself floating, and feeling very relaxed. You will begin to feel your eyelids getting heavy, and may begin to blink. Let your eyes slowly close, and as you continue to count backwards, imagine yourself as limp as a ragdoll, totally relaxed, and floating in a safe and comfprtable place. Stop counting, and just float in your space. If any disturbing thoughts should come while in your space, just let them flow out again, and allow yourself to continue to feel safe and relaxed. This technique can help you to cope with stress, and discharge the tension that accumulates during stressful situations.
When you are ready to come out of this self-hypnosis, you can either let yourself drift off to sleep, or you can count from one to three and exit. First, count one, and get yourself ready to exit. At two, take a deep breath, and hold for a few seconds. At three, exhale and open your eyes slowly. As you open your eyes, continue to hold on to that relaxed and comfortable feeling.
You may then want to increase the length of your sessions to thirty minutes, or maybe even an hour. In our highly active lifestyles of today, it is imperative that we include a brief time for meditation in our daily schedule. For more self-help techniques and tips, please visit my website.
One simple form of meditation, requires you to sit in a quiet room, either on a pillow, or cross-legged on the floor, or in a comfortable chair, making sure your spine is straight. It is advised that you use the same place every day. It is also suggested that you personalize your spot, by beautifying it with candles, flowers, and pictures of the people that you love.
The idea is to sit quietly, with your eyes closed, and focus on a point inside of your forehead. Try not to think of anything in particular, but don't try 'not' to think either, allowing your mind to become calm, and peaceful. If you find that your mind is 'chattering', don't try to control it, just let it finish what it is that it is working on, it will eventually quiet down. It is also recommended for beginners to begin with ten to twenty minute sessions, each day. After awhile of doing this, you will start to feel deep relaxation and joy during these sessions.
The first step to this self-hypnosis is to sit in a quiet, comfortable spot, making sure you are facing a wall about eight feet away from you. Pick a spot or object on that wall, and make that spot or object your focal point. Looking at your focal point, begin counting backwards from 100, one number for each breath you exhale. As you do this, imagine yourself floating, and feeling very relaxed. You will begin to feel your eyelids getting heavy, and may begin to blink. Let your eyes slowly close, and as you continue to count backwards, imagine yourself as limp as a ragdoll, totally relaxed, and floating in a safe and comfprtable place. Stop counting, and just float in your space. If any disturbing thoughts should come while in your space, just let them flow out again, and allow yourself to continue to feel safe and relaxed. This technique can help you to cope with stress, and discharge the tension that accumulates during stressful situations.
When you are ready to come out of this self-hypnosis, you can either let yourself drift off to sleep, or you can count from one to three and exit. First, count one, and get yourself ready to exit. At two, take a deep breath, and hold for a few seconds. At three, exhale and open your eyes slowly. As you open your eyes, continue to hold on to that relaxed and comfortable feeling.
You may then want to increase the length of your sessions to thirty minutes, or maybe even an hour. In our highly active lifestyles of today, it is imperative that we include a brief time for meditation in our daily schedule. For more self-help techniques and tips, please visit my website.
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