Meditation and visualization for relaxation
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Regular meditation, combined with positive affirmations, can help you to “centre” your mind, alleviating stress and allowing you to see a clear way forward through the daily problems and challenges you may face.
Ease into meditation:
Choose a quiet place for meditating, one where you won’t be interrupted.
Get into a comfortable position: sitting cross0legged is a traditional pose, but you may sit in a comfortable chair.
Close your eyes, breathe deeply with your hands resting on your lap, and allow all thoughts to slowly leave your mind, as sand trickles through the neck of an hourglass.
You may wish to focus on a word, or mantra, such as “OM”: repeat this sound slowly as you exhale, over and over until tension has left your body and mind.
Or you could visualize a colour, allowing it to surround and suffuse you with its calming rays.
Allow 10 to 20 minutes each time you meditate; doing this twice daily is an effective way to restore composure.
Informal meditation can be done any time you need a break; close your eyes for a few minutes and breathe deeply.
Leaving troubles behind:
This meditation is sometimes called the “railway tunnel.” Designed to help you focus on the present and leave you unfettered by past worries, it can be a very effective means of paving the way to sleep.
To help you focus your mind, light a candle before you begin the meditation.
Imagine strolling along a path between two high banks, with a dull, cloudy sky above…. A heavy back-pack makes your steps heavy and slow.
You trudge along, feeling damp and cold. You reach the entrance to an old railway tunnel….. it is very dark, but you can see a point of light at the end, which is reassuring. As you enter, all your self-doubts begin to surface. You are aware of your failings and regrets. Let them rise gently to the surface of your mind. The back-pack is getting lighter as they surface.
There is a pool of light on the floor ahead from an air shaft. As you go through the light, you remember a happy time, when you felt really good about yourself.
As you move into the darkness again, you feel lighter; your back-pack is emptying, but the doubts are rising up to the surface once more…. The circle of light at the end of the tunnel is growing, but here is another air shaft. As you pass through the light, another good memory comes into your mind.
Now you are back in the gloom, but it doesn’t seem as intense as before. It is getting lighter and warmer, and you experience more good memories…. As you near the end, you notice that the sun has come out, and you feel as if your load has disappeared. Warmth begins to replace the cold you felt before.
Eventually, you step out into the sunshine with a light tread, valuing yourself and the world much more. You realize you have so many opportunities awaiting you, and new chances to accomplish things. Your contribution is important, and you are a valuable and lovable person.
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