Can someone give me full details on how to meditate to relax?

Answer 1

Relaxation Techniques


Quick Relaxation



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Loosen your clothing and get comfortable.

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Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.

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Flex the muscles in your feet. Hold for a count of 10. Relax.

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Move slowly up through your body- legs, abdomen, back, neck, face- contracting and relaxing muscles as you go.

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Breathe deeply and slowly.





Long-Term Relaxation



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Get in a comfortable position. Minimally tighten your right fist so that you feel only the smallest amount of tension. Hold it at this level. Be sure you continue to breathe... Now let go and relax... Observe the difference in feelings between the right and left arm and fist.

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Now minimally tighten your left fist. Hold at this level so that you just feel the tightening... Let go and relax. Let the relaxation spread through the arms and the rest of the body.

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Now tighten ever so slightly the following parts of your body.

(Each time tighten only to the point at which you can observe tension, where you can observe tension, where you become conscious of or can "feel" the tension. Hold the tensions at that level, and be sure you tighten only the intended muscle while the rest of the body stays quiet and relaxed. Be sure you continue to breathe. Each time you let go, let those parts relax further and further.) Tighten ever so slightly your scalp... let go and relax... Let the face become smooth and soft... Let the eyes sink into their sockets... Now slightly tighten the throat and neck. Hold it... Let go and relax.

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While continuing to breathe, minimally tighten the triceps. Be sure the neck eyes and tongue are relaxed... Let go.

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Raise your shoulders to your ears minimally. Be sure the neck stays loose. Observe how the shoulders feel different from the rest of the body... Let go and relax. Feel the relaxation sinking through the body... Minimally tighten the stomach. Keep breathing... Let go and relax. Minimally tighten the buttocks... Let go and relax. Minimally tighten the feet, calves, and thighs... Let go and relax. Let yourself reach an even deeper level of relaxation, a calmness and serenity.

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Now minimally tense every muscle in your body so that you just feel the minimum tension... jaws... eyes... shoulders... arms... chest... back... legs... stomach... Be sure you keep breathing. Feel the minimum tension in every part... Let your whole body relax. Feel a wave of calmness as you stop tensing.

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Now, with your eyes closed, take a deep breath and hold it. Note all the minimum tensions... Exhale and feel the relaxation and calmness developing... Note the feeling of heaviness.

Answer 2

Meditation is something that true devotees practice every day, and many will say that you need to work at it for years to really get good at it. So I'm not sure I can give you "full details" in this message. :)

However, there is an excellent book called "Mindfulness in Plain English" by the Venerable Henepola Gunaratana. You can buy it on Amazon.com, or read it for free at several places online, such as the place I've linked below.

Now, that's a particular form of Buddhist meditation, and there are other forms both within Buddhism and within other religious denominations as will. If you're looking for info on Christian meditation practices, for instance, you might look for the book "Come to the Quiet" by John Michael Talbot, which is also available on Amazon.com (but is *not* available online for free, as far as I know).

Hope that helps!

Answer 3

Get a CD that walks you through the process of relaxing and meditating.

Answer 4

Here is a pre-Buddhist technique, non-religious, which has been used with juvenile delinquents, in the county jail, with the elderly at a YMCA, and parishioners of all ages and ethnicities at a Franciscan Peace Catholic church to help folks gain control of their emotions, lower blood pressure, sleep better, etc. It's called Mindfulness Meditation.

Sit straight in a comfortable chair, shoulders over hips, hands on top of one another on lap, palm against knuckles, just so they won't wander. Close your eyes. Set a timer at first. 15 minutes. Increased as you improve-and it takes years. Focus on the air entering and being expelled from your nostrils. Feel it as it hits your upper lip. Try to rid yourself of all other thoughts. Of course, you can't. When your mind wanders, worries, note it. Pull it back to focusing on breath on lip. Try it twice a day. Little by little, it works. As proven in clinical tests. It will relax you. Do i at bedtime. You'll sleep in a minute or so. Hope his helps!

Answer 5

Get a Yanni or Enya CD and play it at a moderate level. You can do yoga, exercise, or simply expand your mind. Feel the music flow trough your body exploring every millimeter, from head to toe. Indulge yourself in the flavor of the music, taste it, enjoy it. You can remember pleasant memories from the past or simply use your imagination. Imagine you can fly, that you are a billionaire.. whatever works for you....

Answer 6

quiet room, preferably some nice harmonious tunes in the background. and, this may sound wierd but, picture yourself (your mind) as a dot or star or whatever you want to focus on and pretend it is travelling though space. just like how your screensaver has those squiggly line that jump all over the place, pretend that line is doing the same thing only a bit slower and more methodical. follow it wherever it goes and just keep doing it.

Answer 7

Seems you asked this same question, a few weeks ago? Haven't gotten the answer you like, yet? Sorry to see that you still struggle. . . Good luck, from here. . .

Oh - stare at your naval for a few hours - while hummmmming

Answer 8

music, watch a slideshow of landscape wallpapers.
go to the beach, look at the sky at night while listening to music.

Answer 9

2 parts vodka and 1 part cranberry juice.

Answer 10

silent prayer or journal . Jesus is the way to peace. seek him.