Relaxation And Meditation

Relaxation And Meditation

There is more wisdom in your body than in your deepest philosophy.
~Friedrich Nietzsche

You may not realize that you already have the power to heal within you. We are a self healing organism.  When it comes to your body, you may overlook or brush aside external signs or indicators that your body is out of alignment with nature. Through the practice of relaxation and meditation you become more aware of your outer, as well as inner, guidance.  This is the first step to dissolving energetic blockages to healing.

ChakrasPhysical indicators can be important clues you can use for guidance or direction on your path.   Your body indicators appear as energetic balances (such as relaxation) or imbalances (such as tension) of physical health.

Use these exercises regularly to help you embrace your body’s wisdom. The best times to do them are when you are less active, such as during rest, upon waking, and just before sleeping. Preventing illness before it manifests by listening to your body’s guidance is the key to a life of freedom, happiness, and peace. The main focus on relaxation and meditation is to calm the mind and there are so many different ways to do this. I have listed a few for you to try.

SOFT BREATH – Stress arises when you perceive yourself as being unable to cope. It creates discontent, confusion and deep tension in you so you do not feel easy with yourself or your body, and consequently suffer from exhaustion, muscular pain and sleeplessness. Trying to escape from it can cause yet more stress, so the vicious circle continues.

Sit quietly, feet crossed, elbows resting on your knees, eyes closed and slowly withdraw your mind from outside stimulation while maintaining awareness and wakefulness. Silently repeat the name of each part of the body to yourself, visualizing it as you do so.  Breathe softly in through the nose and exhale through the mouth. Stay focused on the breath, if the mind wanders, come back to the breath.

INSIGHT TO INNER SELF. – We all have resources of inner strength, self-assurance, and wisdom that we can draw upon constantly. Within each of us is far greater potential and strength than we normally realize. Relaxation and meditation enables us to tap into these resources. Experiencing the quiet within you gives you an added dimension – a still centre – from which to relate to yourself and your world. You become less blown about by events and other people, and more stable in your own understanding or perspective.

As you practice Insight Relaxation and Meditation you become aware of thoughts coming and going, and of physical and emotional sensations. Find a comfortable place to sit, settle your body and take a few deep breaths Begin to focus on your breathing, paying attention to the tip of your nose, chest, or just below your belly button, whichever feels most natural for you. You simply sit and watch, slowly breathe in and out, let the body relax,

It then becomes clear how everything arises and dissolves, but nothing remains the same or is permanent. This awareness that all things are impermanent applies to everything. There is nothing fixed, solid or permanent, nothing lasts forever. All things move in a flow of coming and going, including ourselves, our feelings, worries, fears, and difficulties. This realization is tremendously liberating. It is an insight into the essential nature of all things, which leads to great freedom and joy.

This relaxation, meditation teaches focused, one-pointed awareness, so that the pull of ordinary existence does not distract you. Abiding naturally, you are at ease, letting the mind be as it is, without judgment or discrimination. The waves of thought subside, the mind rests and natural wisdom or insight arises. It should be practiced for 20-30 minutes.

As you gradually learn to relax and meditate you will find it very fulfilling so as thoughts or feelings arise, stay aware of them, mentally note thinking or feeling and return to being aware of your breath. Sometimes you will only become conscious that you have been thinking after you have been doing it for a while.
When you find you are wandering, note wandering and return to your breath once again. Watch the coming and going of each sensation, thought, or feeling, and of each breathe. Remain receptive and in the present.
When you are ready, take a deep breath and let it go. Open your eyes and very gently, begin to stretch your body. You can either have music playing quietly in the background or in complete silence.

breath work with Marlene

Relaxation & Meditation

One of the many aspects of chiball is the meditation deep relaxation component which boosts the immune system and promotes deep restful sleep. This is one of my favourite components of teaching. The bravest thing all of us can do is to allow ourselves to be completely vulnerable. I have been teaching this concept for many years and have had some wonderful results with clients who adopted this and made it part of their life. Try it and let me know what you experience! You will love how it feels when your body starts to ‘melt’ into a more relaxed phase, it can almost feel like you are at peace with the world.

Straw Breathing Technique – Reduces stress levels, is relaxing and rejuvenating, reduces decline in brain cells and the ageing process, promotes unity, harmony and happiness, the mind becomes more concentrated and steady, calms and balances the emotions.

Sit comfortably on the floor or in a chair. The object of this exercise is to increase the length of the exhalation which calms and relaxes the mind. Before commencing, count your number of breaths per minute.

Stage 1 – Preparation for Meditation
Place the straw in the mouth;
• Inhale through the nose for 4 counts, exhale for 8 counts through the straw 4-6 times
• Inhale for 4 counts – hold for 2 counts; exhale for 8 counts – hold for 2 counts 4-6 times
• Inhale for 4 counts – hold for 4 counts; exhale for 8 counts – hold for 8 counts 4-6 times
• Remove the straw and try and continue the slow deep breath. Every time the mind wanders bring your awareness back to the breath.

Stage 2 – Breath control to calm the mind
Be prepared to sit for 10 to 15 minutes more. Close your eyes and begin observing your breath. Every time the mind wanders bring your awareness back to the breath.
• Breathe in for 4 counts, breathe out for 4 counts
• Breathe in for 4 counts – hold for 2 counts, breathe out for 4 counts – hold for 2 counts
• Breathe in for 4 counts – hold for 2 counts, breathe out for 4 counts – hold for 4 counts
• Now breathe in for 4 counts – no hold – breathe out for 4 counts – hold for 4 counts
• Bring your attention now to your breathing. Observe the abdomen rising and then the abdomen falling. Every time the mind wanders bring your attention back to observing your breathing.
• Remove the straw from your mouth and count your breaths per minute. Compare this number with your first number! It will be lower.

Congratulations – You have just experienced the essence of meditation. Enjoy and incorporate this wonderful practice into your life.

Eating a wholefoods plant based diet helps to make us feel more grounded and less blown about by life’s challenges.  Try some fantastic recipes and medicinal teas in my book ‘Macrobiotics for all Seasons’ available worldwide on amazon.

In good health


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