This last element of meditation for relaxation is said to be the most essential. It is what allows you to remain relaxed during your meditation. Your mind will have a tendency to try to distract you with other thoughts at the same time as you are trying to quiet them. If you let them, these thoughts may well disrupt your relaxation. Your ability to meditate will grow with your ability to observe and then direct your mind away from these thoughts.
This skill is sometimes called "poised awareness" or "attention-awareness" because when you achieve it, alertness and relaxation are in perfect balance. Keep a passive attitude, meaning that all distractions are viewed with a sense of detachment. Your skin might tingle or itch or your mind might drift to the worries of the day, but you should simply acknowledge the sensation or thoughts and re-focus on your object, mantra or breathing. The more you practice this skill, the easier it will become. Don’t force anything. Simply remain calm and observant and repeatedly direct your thoughts back to the meditation object at hand.
The following exercises are examples of the unending variety of meditation exercises available to you. As with the breathing and relaxation exercises, don’t be afraid to make modifications or adjustments as needed. You will only experience the benefits if you are relaxed and calm while performing these exercises.
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