Meditation - Some Preliminary Considerations

In the following pages, you'll find step-by-step instructions on performing breathing, relaxation and meditation exercises that will help to lull you to sleep naturally and peacefully.

If exercises of this nature are new to you, then you will discover how to create peaceful relaxation in preparation for bedtime and, at the same time, learn how to keep yourself calm and collected throughout the day.

Meditation relies on the building blocks of visualization, breathing exercises and relaxation exercises. So, if you are a ‘beginner', you will find that you will achieve better results with meditation if you start out with the visualization, breathing and relaxation exercises. Once you feel comfortable with the basics, moving on to meditation will be both easier and more fruitful.

The secret lies in making these exercise part of your daily routine and, as the main focus of this report is assisting you in the management of sleeping difficulties, this essentially means adding these exercises to your evening or bedtime routine.

Experiment with each of the exercises shown here and find one or two that work best for you. Then add these to your daily routine.

There is no "right" or "wrong" way to perform these exercises and you should feel free to adapt them to your own requirements. Try your own variations and find what works best for you.

This said, there are a number of things that you can do ensure that you get the maximum benefit from your regular exercise routine.

Whenever possible, before performing any of the exercises, take the following steps to help reduce distraction and increase relaxation:

• Remove tight or restrictive clothing. If this would be inappropriate because you're at work on in public, just do what you can to make yourself comfortable. Loosen your belt, untie your shoes or for women, remove heavy jewelry or tight hair bands.



• Find a quiet, dark spot. If you're in bed, great! Darken the room and get into a comfortable position. You might consider adding music or some form of aromatherapy. If you're at work, just find a quiet room that's not blindingly bright and a chair that is reasonably comfortable.



• Adjust the temperature so that it's comfortable for you.



• If you have problems getting comfortable, try using pillows to support weak or sore areas of your body. For example, elevate your legs or lie on your back with pillows under your knees to support a bad lower back.

On the subject of pillows and bedding, consider this: on average, you spend 1/3 of your life in bed. When you think about how important that time is to the quality of the other 2/3 of your life, consider how you can make that time more enjoyable. Invest in a mattress and pillows that will support your neck and back correctly. Buy soft sheets that feel pleasant against your skin. By making your bed as comfortable as possible, you will increase your relaxation and your chances of getting a good night's sleep.

One final note before beginning the exercises. We all have different physical limitations and preferences. If at anytime you feel uncomfortable, or experience any distress while performing these exercises, stop immediately. You can always make changes to the instructions that will help you to be more comfortable. Otherwise, relaxation will be impossible and sleep will not be achieved. Feel free to get creative and find out what works best for you.

Visualization Exercises >>>