Tag Archives: calm

Sleep, Stress & Overwhelm

Sure-Fire Strategies For Better Sleep

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Giving advice for improved sleep is a normal part of any Wholistic Health practice, and I’m used to delivering. But today I am suffering the effects of a wakeful night after not ‘Walking My Talk’. Last night I sat up on the computer until well after midnight when the cold finally drove me to bed, only to then wake repeatedly through the night.

Sleep is so important, especially now as the days have shortened and we approach winter. Sufficient sleep allows our body to recover from the day and leads to improved brain function and memory.

But sleep doesn’t always come easily.

 

These simple actions will help you create a calm sleep-friendly environment.

De-Clutter and De- Junk

Is your bedroom a soothing sanctuary or is it also a place where you work? It is vital to establish and maintain the boundary between work and rest. Your bedroom needs to be a place where you unwind and take ‘you-time’. If the boundaries are unclear, you never get a break from the pressure and stress of work.

When you keep your bed for sleeping or other fun bedtime activities, your brain comes to associate bed with only these activities rather than work, which makes it easier for you to nod off.

Clear away clutter and mess; open the windows to refresh the energy; add fresh flowers, beautiful and meaningful ornaments, a candle or Himalayan Salt Lamp.

Create an EMF-Free Zone

If you are surrounded by electronic devices while you sleep your brain waves are affected throughout the night and you will never get good sleep. 

There’s some concern that the pulsed frequencies of electronic devices interfere with the body’s own signals. These electromagnetic fields (EMF’s) affect the emotions, the organs, hormone production and the immune system. Cosequently this can then lead to poor sleep, as well as many other problems.

There are many studies that show exposure to electronic devices (even electric lights) before going to bed interferes with sleep patterns. Far from allowing you to wind-down in the evening using electronic devices actually increase your alertness and interferes with REM sleep.

Light, from any source including the low levels of light emitted by electronic devices, disrupts circadian rhythms and causes poor sleep

There have also been studies into how electromagnetic fields (EMF’s) around electronic devices affect the release of melatonin, the sleep-inducing hormone. In 2007 this study showed melatonin production, and therefore sleep quality, may be affected in some people.

For good sleep switch off your smartphone, your tablet, your laptop, your TV, e-reader and other devices at the source. If you need an alarm to wake, find an alternative to your phone. Sleeping close to an active smartphone (or other device) is absolutely NOT worth the wide-reaching adverse effects it has on you.

If you do need to leave any devices switched on, make sure they are well away from your body, at least two metres. Even better if they are right across the room or in the en suite.

Check your bedroom for electro-magnetic fields and remove the responsible devices.

mobile phone

Create Peace

If you need entertainment before sleep place some books or magazines in your room, or perhaps a journal. Not only does journaling empty your mind of annoying thoughts that keep you awake, it’s also has many health benefits. Research even shows it strengthens the immune system and reduces the symptoms of asthma and rheumatoid arthritis.

Use your journal to establish gratitude practices to build your Happiness Bank.

Check the temperature. A moderate temperature about 20 degrees Celsius, not warmer, supports undisturbed sleep.

Darkness helps you sleep and even small amounts of light interrupt the production of the neurotransmitters needed for sound sleep. Use block-out curtains if there are lights outside your window. Don’t turn lights on suddenly during the night as they disrupt the production of the sleep-inducing hormones, melatonin and serotonin. Don’t use white light as a night light. The soft pink glow of a Himalayan Salt Lamp solves this problem, if you must have light in the bedroom. If you can’t block out light wear an eye mask.

Music is a wonderful aid to help you relax. Gentle, music, white noise or relaxation recordings will all help you unwind. The rhythmic sound of the surf washing onto the beach is one way to induce sleepiness.

No TV right before bed! Stop about thirty minutes before retiring and definitely don’t watch it in bed.

Turn your bedroom into a space you look forward to spending time in.

 

Create A Scent-sual Space

 Our sense of smell plays an important role in mood, memory and emotions. It is linked to the limbic system, which is considered the old primitive part of the brain. As well as promoting relaxation, research shows that certain bedtime scents can even influence the type of dreams people have.

There are a number of essential oils that induce relaxation and are powerful sleep aids.

Lavender stimulates the release of feel-good hormones and is a well known relaxant to help insomnia. Sprinkle a few drops of lavender essential oil on a cotton ball beside your pillow or in your room.

Vanilla, rose, chamomile, sandalwood and surprisingly, coffee are some others that can also help insomnia by calming you. (Although homeopathic Coffea is known to have excellent calming properties, and so maybe it’s not such a surprise!) 

Create A Healthy Eating Plan

 Shunning caffeine should be a no-brainer. Drinking coffee, tea or hot chocolate keeps some people awake. But many other foods such as soft drinks, processed foods and even medications often contain caffeine, and you need to be wary of those.

Some foods like dairy and wheat can cause gastric disturbances that may keep you awake. Avoid them altogether or at least in the later part of the day.

L-tryptophan found in protein foods promotes the production of melatonin and serotonin to aid sleep. A small protein-rich snack such as nuts in the evening may help you sleep better.

Avoid sugar and processed grain snacks before bed to avoid the rapid spikes and drops in blood sugars that interrupt sleep.

Alcohol is a ‘no-no’ for sound sleep. Although it produces sleepiness and initially sends you to sleep, it prevents you entering the deeper, restorative, sleep cycles.  Also, alcohol’s effect is short-lived. After a few hours you are likely to wake up, completely unable to return to sleep.

Chamomile tea before bed is an excellent for promoting good sleep. It has a slight homeopathic effect to relieve anxiety and promote relaxation.

Support your body with nurturing foods to create balance

Create A Sleep-Ready Body

Exercising daily for at least thirty minutes helps you fall asleep but be sure not to do it too close to bedtime. This is because exercise stimulates the release of metabolising hormones that will keep you awake.

Create A Night-Time Ritual

Setting a bed-time ritual sends cues to your brain that it is time for it to prepare to sleep.  Just as you might read a bed-time story to a child to help them relax before they sleep, setting routines also reminds your mind it’s time to relax and sleep.

Develop your own night-time routine.  It may include a warm bath, some yoga, reading, listening to music, writing your journal, in fact anything that soothes and relaxes you.  Repeat this every evening in the thirty minutes before bed so your brain and body associate this activity with sleep.

Write down your list of whatever you need to do in the morning, earlier in the evening before.  This shuts down the ideas and thoughts that normally run around your head while you’re trying to drop off to sleep.  The same goes for any plans, worries or other thoughts that might keep you awake into the early hours of the morning.

Going to bed at the same time each night and rising at the same time each day allows your body clock to synchronise with these times, making both sleep and waking easier.

A hot shower or bath before bed increases your body temperature.  As it falls again you will relax and fall asleep. If you have cold feet warm them with socks to prevent sleep disturbance.

If noise wakes you or keeps you awake wear ear plugs.

Take time to reflect on the day passed as well as the brand-new day ahead, so you can leave stress behind and start the new day afresh.

If you can’t sleep get up and address the cause or do some quiet activity until you feel calm and ready to return to bed.

Don’t watch the clock! If you aren’t sleeping put the clock away. Watching the hours tick away will only leave you stressed

Sleep Problems of Menopause

For some women passing through menopause, insomnia becomes a real and distressing issue.  Hormonal changes causing hot flushes, palpitations, or night sweats can interrupt sleep and cause havoc.  Before taking Hormonal replacement Therapy (HRT) have a talk to a Wholistic Health Practitioner about the many natural options available to balance hormones and reduce these debilitating symptoms.

Creating an environment that nurtures and supports you allows your body to release the stress from your busy life and relax into sleep at night

What are your favourite ways to ensure you get good sleep? Tell us in the comments below.

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

  © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Stress & Overwhelm

Stressed? Relax The Natural Way

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dear stress1

Stress has become such a permanent part of people’s lives that many stressors are now considered a normal part of everyday life, or regarded as a necessary evil of modern life.

The world, and our place in it, has developed at an alarming pace. Although we’re still adapting to the world, it’s at a much, much slower rate. Our bodies and reactions are completely out of synch with our world. Our brains tell us stress is just part of living a modern life, but our bodies tell us the opposite. 

Ongoing chronic stress is now considered the number one hurdle to good health.

Stressors can be physical, such as illness or violence, extreme heat or even noisy neighbours. They can be caused by lifestyle practices, such as work stress, alcohol abuse or poor sleep habits. Or the stressors can be emotional, originating in your mind. These can be the most complex and lead to the greatest impact.

Stress can have many widespread effects on the body. Sometimes anxiety develops as a result of ongoing stress. But the effects of even low-grade stress are significant:

  • Blood pressure increases
  • Muscles tense up
  • Breathing rate increases
  • Heart rate increases
  • Brain waves slow down

Of course these are all signs of the ‘fight-or-flight’ response kicking into action. This is fine in the short term but detrimental to your health when they are ongoing.

When stress is ongoing it leads to widespread problems through the whole body.

  • Weight Gain – Stress alters the way fat’s distributed in the body, depositing it around the midriff where it poses the most danger to health.
  • Faster Ageing – A study from the University of California found chronically stressed mothers aged faster. Another study linked prenatal exposure to the mothers stress to accelerated ageing in the child.
  • Affects Brain Cells – A Stanford University study found brain cells shrink in the chronically stressed.
  • Serious Disease – Stress is known to increase free radicals incidence which leads to the development of serious chronic disease.

RECOGNISING STRESS

While anxiety is often the effect of stress, not everyone who’s stressed is anxious. People who suffer from stress often appear calm. So it’s worth learning to recognize other body cues that occur when you’re stressed. If you learn to notice and recognize the signs in your body you can take steps to reverse them.

Do you recognize or experience any of these signs that you are under stress?

  • Your neck gets tight and stiff and you develop a tension headache at the base of your skull.
  • Your shoulders and back tighten.
  • Your chest wall feels constricted. If you cross your arms to compensate it simply further constricts your breathing.
  • You get a feeling of a tight ball or knot in your belly.
  • Your jaw clenches, your forehead tightens, as do your lips.
  • Your fingers feel tight, your hands clench.
  • People looking at you can easily see your stress – your shoulders hunch, your head bows, your face is clenched and you may even seem to be wearing a defeated air.

signs of stress and how to reduce stress

You may even experience some more serious problems which include palpitations, stomach upsets, sleep problems, impotence, reduced sex drive, raised blood pressure or a stroke or heart attack.

Perhaps most importantly, stress has been shown to lead to an increase in free radicals throughout your body. Free radicals lead to inflammation and are now seen as the forerunner of serious chronic and autoimmune diseases such as cancer, SLE lupus, other autoimmune disorders, ageing, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases.

 

YOUR DE-STRESS TOOL KIT

While it can be virtually impossible to eliminate many ongoing, underlying stresses from your life, adopting some simple techniques to use in times of increased stress can help you feel better in moments. When you take steps to reduce your stress response you also create an immediate effect on the stress hormones released through your body. Having a few tools suitable for crisis control can restore your sense of wellbeing and help you cope in difficult situations.

Being able to reduce stress and anxiety without having to fall back on medications will help build your health in the long term.

Some techniques will work better for you than others and so it is worth searching out those that you find most effective. Try any technique you come across, even the esoteric ones, you can never be certain which will work for you. Allow them all the benefit of the doubt and give them a fair try. It is likely you will need to combine more than one technique, so be on the watch for any improvement and don’t reject anything if it is only partially helpful, it will still be making some difference.

Learn the technique before you are caught in a difficult situation. Memorise it and  practice it – you need to be able to use the skills automatically. Most important, don’t give up – stress can make you restless and inclined to not stick it out.

There are many ways to manage the symptoms of stress. Acupressure, massage and diet are some of the better known. Flower essences and homeopathic remedies are excellent and very effective. Herbals are available in many forms. But there are also certain simple techniques and practices that you can do wherever you happen to be, right in the moment you need help.

SIMPLE TECHNIQUES TO USE

Relax

Often when your muscles are tense you are not even aware of it. Relaxing is a very basic and simple technique which will not only help you to release the tension, it will also bring you awareness of the state of your muscles.

Sit, stand or lie. Tense up one set of muscles in your leg or arms as tight as you can. (You can even start with just your toe muscles to be more effective). Then let them go so they are quite limp. The contrast between the two states will show you what ‘relaxed’ actually feels like. Concentrate on that feeling as you then tense and relax the other muscle groups in your body – your toes, feet, legs, buttocks, back, abdomen, hands, arms right through to your head. Pay particular attention to your jaw and forehead.

Breathe  

Ninety percent of people breathe inefficiently.

Before you begin, reassure yourself that consciously controlling your breathing is one of the simplest and most effective ways to control anxiety and stressful feelings, and to diminish the effect of stress on your body.

Find somewhere quiet, clear your mind and start breathing deeply into your abdomen. Place your hand on your belly, you should feel it rise and fall. Breathe slowly and don’t raise your shoulders.

If you struggle, breathe as you count backwards from fifty. Breathe in on ‘fifty’, out on forty-nine and so on. Keeping your mind focused on synchronizing your breath with the numbers slows down your breathing and forces you to breathe deeper.

You can read more about the technique of deep breathing, and learn how to make effective breathing a normal, unconscious part of your life here – “Mastering The Breath Of Life”.

 

image: Shawn Rossi
image: Shawn Rossi

Smile

Frowning triggers the release of stress hormones and smiling decreases them. In addition, smiling causes the release of endorphins, the chemicals that make you feel ‘oh-so-good’.

Stretch

Simple but very calming! Do it as slowly and gracefully as you can. There are three co-ordinated actions involved:

  • Controlling your breath
  • Raising your hands and arms
  • Stretching your whole body from toes to fingertips

Stand. Let your arms, wrist and fingers go limp. Bend your knees slightly, entwine your hands loosely and turn your palms upward.

Slowly breathe in. Raise your hands towards your mouth and start to straighten your legs.

Slowly breathe out, turn your palms outward and stretch your body. Slowly exhale totally, reach your arms up, face your palms to the ceiling. Stand on your toes.

Now reverse the action

Repeat at least five times, slowly. Take a few minutes afterwards to relax and do nothing.

Affirm

Your subconscious is a powerful force. Affirmations tap into your subconscious and are extremely effective if they are worded well and are used routinely. Given the impact and complexity of emotional stresses, affirmations are a useful tool because your subconscious cannot tell the difference between what is real or what is not, it only knows and directs according to what you tell it. If your thoughts are always that you can’t cope or you have no money, that’s what your subconscious believes and will direct accordingly.

The exact words you use form your affirmations are very important and can make or break the effectiveness of the affirmation. It is just as important that they become a regular part of your day and so the way you integrate them into your life needs to be considered.

Keep your statements in the present tense, as if they already exist. “I want to…” or “I can…” or “I will” relate to what you want to achieve and are not as powerful as “I am” or “I (do)” which relate to a state already in existence.

You will find some guidelines to creating and using affirmations here.

It can be useful to consult a practitioner to set up an affirmation technique that really works for you.

Visualise

If you are a visual person imagining a big screen showing a scene that you find calm can be useful.

Close your eyes and choose an image that reflects how you would like to feel, perhaps an idyllic tropical island or a peaceful waterfall.

Next imagine this image on a big screen in your mind.

Keeping your eyes closed ‘examine’ the image – the long stretch of beach, the ferns beside the water.

When you see it clearly, step inside. See yourself in the scene as if you are really there. Notice what you are wearing, what you can hear, smell. Feel the sand or grass, the breeze in your hair.

Once you feel you are really in the scene, reach for the ‘controls’ of the screen and turn up the volume and picture. As everything around you becomes brighter and louder and your physical feelings more intense, you become calm and relaxed almost immediately, as if you were really there.

Relax, keeping the calm with you.

tropical-paradise

Release

One of the most common symptoms of stress is a clenched jaw and clenched teeth. Releasing the jaw is a simple technique to release much of the tension of stress.

First become aware of the tension in your jaw. Clench tighter, then release it.

Lightly press your tongue against the roof of your mouth behind your teeth.

Part your lips slightly and feel your jaw relax.

Repeat several times a day.

Tap

The Emotional Freedom Technique, or tapping, is SO simple and SO effective. Anyone can teach themselves the basic routine and use it to create all types of changes. It can be very effective for creating calm.

It simply involves a routine of tapping on acupressure points in the body, while saying a set of statements. The process lodges any change in thinking within the subconscious. Changes occur with EFT extremely quickly.

Discover the basics of EFT, watch a demonstration and learn how to do the basic technique yourself right here. If you would like to learn more, many EFT practitioners run free information and demonstration sessions.

Eat

If all else fails eating small amounts of DARK chocolate helps calm anxiety. The theobromine in chocolate helps to elevate your mood and the tryptophan in dark chocolate improves your levels of serotonin, a neurotransmitter that influences mood and contributes to feelings of wellbeing.   Many people with anxiety are known to have low levels of serotonin.

Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It's time to change that right now.
Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It’s time to change that right now.

Importantly, remember to try the techniques out when you are feeling ok. Get to know them so you can move straight into doing them whenever you need, without having to think them through. If you struggle to remember what to do it will only add to your stress.

Do you have a technique that you find really helps when you are feeling stressed?

Leave a reply below and tell us about it.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

Wilson, P. Instant Calm, Penguin, 1995

Hartley, A. Love The Life You Live, Hart Publishing, 2000

Metaphysics

Pause and Take Stock – Before Life Passes You By

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It seems that people constantly speak of how fast the world is today, of how hurried they feel or make comments like “wow, can you believe the year is almost half over, already”! We talk constantly about our fast-paced world and many people feel overwhelmed by the demands of life in 2013. We all know that we should be taking time out to relax, to re-group, to re-new. But, there is no time!

Copy of Lake Reflections

Life races on.

Suddenly it is mid-year, the end of the year, ten years later, and that’s when we really feel confused about where did all that time go to.

In times past there was far more awareness about marking the important times in our lives. Families and communities lived a slower, more measured life and were able to recognise and acknowledge the passing of time more easily. They would gather for birthdays, religious celebrations, housewarmings, engagements and marriages. In many indigenous societies they would also mark the passing of the seasons and the lunar calendar. But today many of these occasions for celebration have disappeared, while other celebrations are done in a way that may not hold the same meaning or have a significant effect on the person.

We have all stopped pausing to take stock of our life.

A Time to Assess Our Life

Making the effort to stop and mark points in our life forces us to take the time to look at where we have been and how far we have come since the last time we examined our life.

When my clients are feeling despondent about their health, I often read back some of their history notes taken months or years earlier, during their consultation, as it allows them the opportunity to actually recall how bad their health was in the past and how much better they are now. Frequently as they improved they stopped remembering how they had felt or how incapacitated they were when they first came to see me. When I remind them they are able to then appreciate their vast improvement and to go on with a renewed positive outlook.

I don’t see this as simply a time issue however. All too many of us are our own harshest critics. We set standards and expectations for ourselves at impossible levels, we fail to recognise our achievements, let alone acknowledge them.

When we pause and assess where we are in life, what we now do differently, what we’ve learnt, how we view the world around us or engage with the people we encounter differently, we create a marker that we can use to compare and notice changes within ourselves. It allows us to realise that although we feel we are racing through our life we are in fact also changing and growing. When we take this pause it affords us a chance to recognise ourselves as the wonderful person we are and perhaps to judge our faults less harshly.

Marking Our Milestones

We have just celebrated a 21st birthday in our family and I insisted that we hold a celebration for close friends and family. My son was very reluctant and in fact resistant. But partway through the night he told me how glad he was that I had forced him have the event. Through the week since I have watched with joy as his reflections have allowed a wonderful self-appreciation to blossom, and he is bubbling with plans for the next few months. I am sure that without marking this significant occasion he would have drifted on through the year, and perhaps his life, without this exuberance about himself and the possibilities that life offers him.

Our lives now run 24/7. Everything seems to be available all hours of the day or night. Stores no longer close up on the weekend; movies run non-stop; we can find what we want at any hour, day or night. The world is on permanent ‘GO’. Nobody seems to make the space to ask, ‘Where have I come from, and where might I go from here’.

Tapestry of Our Life

The lyrics of the opening verse of ‘Tapestry’ by Carole King have always resonated for me, and whenever I hear them, I cannot help but pause and reflect on my own life tapestry.

My life has been a tapestry
Of rich and royal hue;
An everlasting vision
Of the ever-changing view;
A wond’rous woven magic
In bits of blue and gold;
A tapestry to feel and see;
Impossible to hold.

~ Carole King

Instead of racing on with your life, never noticing or appreciating the intricate and beautiful pattern of the life-quilt you are weaving, take some time out for reflection.

Try to make a regular time each week to ‘take stock’ of what you have done, what you achieved, what you learnt, how you could change things. Perhaps even start a journal in which to record your thoughts. Then do the same monthly, then every year on your birthday. Find something you love to do, maybe a meal with friends, a facial or massage, walk a labyrinth, maybe see a show – whatever you love, just something you enjoy – to mark the important occasions in your life as an acknowledgement of your worth and of the contribution that you are making to those around you and the earth as a whole.

Take some time out to reflect on the rich and royal tapestry of your life.

Do you already have a practice that helps you to reflect and take stock? Leave a comment below and tell me what you do, or what you plan to do, to make ‘acknowledgement’ space in your life.

Hawaiian Tapestry by Jay Wilson Take some time out to reflect on the rich and royal tapestry of your life Photo credit: Daniel Ramirez
Take some time out to reflect on the rich and royal tapestry of your life
Hawaiian Tapestry by Jay Wilson
Photo credit: Daniel Ramirez

 

Disclaimer.

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

© Catherine Bullard and Happy Holistic Health, 2013. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content.

Meditation & Mindfulness, Metaphysics, Stress & Overwhelm

Combat Stress In Your Life With Meditation

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The pace of life has increased exponentially over the last few years and we are all living with increasingly rising stress levels
The pace of life has increased exponentially over the last few years and we are all living with increasingly rising stress levels

“We are fragmented into so many different aspects. We don´t know who we really are, or what aspects of ourselves we should identify with or believe in. So many contradictory voices, dictates, and feelings fight for control over our inner lives that we find ourselves scattered everywhere, in all directions, leaving nobody at home.
Meditation, then, is bringing the mind home.”
― Sogyal Rinpoche

Stress plays a major part in the development of many illnesses. It is known to affect many body functions including the reproductive system, cause eczema and psoriasis, cause dry mouth or ulcers and musculoskeletal pain as well as affecting the immune system as a whole.

The pace of life has increased exponentially over the last few years. As we all take on more and more in our lives and the influx of information bombards us faster and faster, we live with increasingly rising stress levels – whether their cause or focus is on our work, our family , finances, or the health of ourselves, our parents as they age, our family or our beautiful planet, or any of the myriad of commitments we all have in our life. Some may even be stressing about whether they are allowing enough “download” time to counter the stress they have. Almost all of us, including children, are affected to some degree.

DE- STRESS

One of the ways that I often suggest to clients to offload the effects of this stress in their life is to adopt the practice of meditation. Some say they have tried it but just can’t maintain focus. But for others the idea is somewhat daunting and many dismiss the idea out-of-hand. Introducing something new requires planning, and for them to allocate scarce time seems to only escalate their problem. For others it is all just a bit ”woo-woo” and uncomfortable.

But the fact remains that meditation is a wonderful way to de-stress, and it does not have to be difficult, or to require big chunks of your time, or to actively involve “chakras”. You do not need to join a class, it is entirely portable. And it does not have to include burning incense, crystals, difficult yoga poses or the need to “get it right”.

There are many different ways that the benefits of meditation can be obtained and it’s simply a matter of finding the one that fits you and your life, and then making that a regular part of your day.

There is a misconception that in order to meditate you need to completely shut down your mind. But for most people the mind chatter just keeps on intruding, constantly pulling them out of that calm, quiet, thought-free place we all seek.

The truth is that in order to be able to meditate in that way takes many, many years of practice. For the majority thoughts wander in and out, and it’s ok. The key is to accept that your thoughts will wander, and to simply consciously pull them back again whenever they do, by focusing once more on the meditative technique that you are using.

The thing is, meditation does not have to be a big major undertaking. Sure there are yogis who can sit and meditate all day. But there are also others who do it throughout their day in bursts of a few minutes. And many more who allocate a set amount of “me-time” when they are able to do their practice, and re-group.

MINDFULNESS

The enlightened Buddist monk Thich Nhat Hanh advocates doing walking meditations, which offer you the opportunity to transform an everyday practice into a healing and nourishing way to develop mindfulness, awaken your consciousness and to bring some peace into a life all too often over-run with stress. Basically they are meditation in action. You become mindful of the action of walking and try to keep your mind focused on the experience of walking and breathing. This makes it a lot easier for “monkey minds” to deal with as it gives the flighty mind something on which to concentrate. You can hear him explain it here and watch him demonstrate this form of meditation to a group of followers. It is a good form of meditation for women, who often benefit from active meditation as it is more yang, or masculine. I learnt the practice of this powerful technique from this wonderful Walking Meditation Kit – comprising book, DVD and CD which you can buy from Amazon. Meditation Oasis has clear detailed instructions for doing a walking meditation to get you started right here.

If you find you prefer active meditation Osho offers a number of  dynamic meditations you may like to try.

Many people prefer a guided meditation as they find having a voice directing the practice helps them to maintain their focus. Here is a simple ten minute relaxation meditation that I came across recently. I like it for its simplicity, her gentle, soothing voice and because it incorporates conscious muscle relaxation – perfect for releasing stress. I believe this is one you could even do at your desk if things start to get on top of you at work.

If you are having difficulty actually relaxing any muscles in these meditations one tip is to tighten each muscle momentarily. This allows you to relax the muscle on release. Use this technique until you are able to relax the muscles at will.

BREATHE

One of the simplest ways to start meditating is to practice consciously watching your breath, often called mindfulness . It comes out of Buddhist tradition but is not ‘religious’ in itself. It is all about ‘being present’ and allows for your mind to do its own thing while you develop, over time, the ability to detach from the thought. That sounds complicated, but in fact it is very simple. Here are two variations of a calming and simple meditation that focuses on the breath, again from Meditation Oasis. Breathing Meditation is one of the simplest forms of meditation and yet is also one of the most powerful. You may discover you never need to look any further!

Of course there are many different types of meditation that can be used to fulfill all sorts of purposes. Many have heard of Transcendental Meditation which derives from Hinduism. Zazen meditation involves just sitting for long periods. Kundalini is gaining in popularity and focuses on the rising stream of energy that exists in humans. Guided visualizations can be a very powerful way to opening your awareness. I use these in my Women’s Circles often with wonderful results. They involve concentration on an image or imagined environment or experience. Another form of meditation that I have found particularly powerful is the practice of Qi Gong, a Taoist meditation technique. Of course there are others as well and you may like to investigate some once you have established a regular meditation practice in your life.

I am a big fan of not taking on big loads – maybe it is the inner sloth, who knows. But if there is an easier pathway then I am always willing to give that option a go. And one way that always makes things a little easier to achieve is to break tasks down into their smallest bites and to then tackle those one at a time. If the prospect of meditation seems a bit daunting to you then start small. Start out by adopting a five minute breathing meditation, or if that is too much make it three minutes. Or start by doing a quick body relaxation every day at your desk or before the kids come home from school, or before going to bed at night. Or maybe even do it for a few minutes a few times through the day.

Soon you will find that it is easy to meditate.

“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.”
― Voltaire

This is how I picture myself meditating...but it is far more likely I will be sitting in my car catching a few brief moments to centre my breathing before plunging back into the chaos of life
This is how I picture myself meditating…but it is far more likely I will be sitting in my car catching a few brief moments to centre my breathing before plunging back into the chaos of life

Disclaimer.

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

Source articles:

http://www.iam-u.org/index.php/8-basic-kinds-of-meditation-and-why-you-should-meditate-on-your-heart http://www.wildmind.org/walking/overview