Meditation Exercises

Meditation comes in a variety of forms and from a variety of sources. While the exercises we've discussed so far are designed specifically for relaxation, meditation requires that you remain alert while relaxing. Learning meditation is essentially learning how to control your mind. You are training your mind to become focused so that the cause of anxiety or stress that may be affecting your ability to sleep can be "tuned out".

While meditation has its roots in religious belief systems, the practice of meditation doesn’t require any special skills or beliefs. Anyone can learn to meditate, and anyone can benefit from learning how to meditate. Your objective is simply to take the practices we’ve learned in breathing and relaxation exercises and combine them with a mental focus in order to create the "quieting of your mind".

Many sleeping problems are the result of worry or anxiety. People who cannot release these worries can suffer from insomnia, shortened sleep time or sleep cycle irregularities. The effect of meditation on insomnia and other sleep disorders has been well documented in studies such as one by Donald E. Miskiman of the University of Alberta, Canada. He found that meditation could stabilize the sleep-dream cycle. He performed a study on insomnia sufferers who spent an average of more than 70 minutes of "awake" time before falling asleep. They studied meditation and, 30 days later they were able, on average, to fall asleep in just 15 minutes.

Your body will learn from the meditation behavior that you develop. When you sit quietly or lie down in a dark, cool room with your eyes closed, your brain interprets these actions as preparation for sleep and begins to shut down. Hormones, such as melatonin, that induce sleep, are released into your body and carried through your blood stream. Your pulse slows and your blood pressure falls and you naturally begin to relax and prepare for rest.

Many regular meditation practitioners say that, not only does their sleep get deeper and become more rejuvenating, but that they also reap the benefits of feeling more alert, energized and at peace. They also say that, as time goes by, they feel more alert and relaxed throughout the day.

In order to reap the greatest benefit, your goal should be to practice meditation for about 15 to 20 minutes during the day, in addition to any meditation that you do to induce sleep.

There are many different meditation techniques. Some of the techniques are quite simple and can be mastered with just a little practice. Others require training by an experienced instructor.

We will cover some of the simple techniques to get you started.

Please note that, because of the effects of meditation on your psychological state, you may go through some emotional discomfort initially. If at any time you feel uncomfortable, stop the exercise.

If, with further practice, you continue to experience discomfort, then you should consider seeking the advice of a qualified practitioner.

There are four elements basic to most traditional meditation:

1. A tranquil, quiet and comfortable location.



2. A comfortable and correct posture.



3. And object or thought to focus upon.



4. A passive, observant frame of mind.

Meditation Location >>>

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