You Can Use Relaxation Meditation for Better Energy and Restful Sleep!

Relaxation meditation can help you achieve getting your mind off the situations that are causing stress and anxiety allows you to recuperate and re-evaluate.

Are you wasting time and energy worrying about things you cannot change or control? What could you be focusing on instead? (see energy)
All simple meditations can fall under this category - relaxation is one of the effects of meditating. By focusing on your breathing, distractions fade and your mind becomes clearer and more aware of the constant, unimportant chatter that occupies its space.

Relaxation is one of the primary benefits of practicing meditation. Also, relaxation meditation restores your energy more efficiently than a nap (less time and less groggy).

A benefit to your physical body is the balancing of your hormones. You calm down your fear flight or fight reactor - instead of always being on and activated. This allows you to regain a healthy balance in your mind, body, heart, and soul which helps prevent physical and mental diseases caused by stress, anxiety and depression. (see mind body connection)
Meditation Tips:
You can practice relaxation meditation virtually anywhere! Your office, your car, outside, on the bus . . . the better you become at tuning out the outside noise and distractions the more opportunities and places you have to meditate. (note: never meditate when you are using heavy equipment, driving or otherwise need to be alert and aware).

To help you tune out the external noises and tune into your self, there are some tools to assist you in your practice. Music, typically instrumental and called "ambient" can help induce a calm state and cover noise - be careful of drifting off to sleep or not being aware of the chatter going on in your head. Keep the music low and in the background. Try your practice both with and without music and see which works best - however you do not want to become dependent on certain music, so do practice silent relaxation meditations as well.

Also, if you are on a time limit - a gentle sounding Meditation Timer to alert you is much better than a regular alarm or timer. You want to be "woken" in a way that allows you to slowly return from your meditation. There are timers that use chimes that do this nicely.

Since all meditations are considered to be relaxation, you can use any of the practices listed at the end of this article and devaliving-training meditation articles listed under Meditation Techniques.

Another benefit of meditation is restful sleep - since you are clearing out the stress causing energy, you have more space to relax and get a good, deep sleep.

Would you like additional support and guidance for your practices? You can receive feedback and improve your skills! See services, or connect with devaliving-training.

1. First, wiggle your toes, now curl them as tightly as you can and then release as far as you can (curl and flex) as you do this, breathe in through your nose slowly (not in time with the curling). After curling three to four times, relax the area and continue breathing for another two breaths. As you do this, think gently "relax, go to sleep" as if you were tucking in your toes into bed.
2. Now, move onto your feet, flex, point and circle around at the ankles - continue slow breathing - do this three to four times, relax and be still for another two breaths and tuck in your feet.
3. Getting the idea? Next is your calves - you can move your feet to tighten and release the muscle if needed, try to just squeeze and release without too much movement. Three to four times, breathe and tuck in.
4. Hamstrings (back of the leg) - just try to squeeze without moving or bending - pretend if needed that they are being tightened and released - breathe and tuck in.
5. Quadriceps (front of the leg and knee area) - same thing
6. Buttocks - squeeze and release - breath and tuck in.
7. Genital and hip area - just visualize the area relaxing and use the breathing ..
8. Stomach/Abdomen- same
9. Lower Back - same
10. Hands - do like the feet and toes, curl and straighten the fingers, curl and flex and circle the hands - breathe and tuck in.
11. Forearms - they can be included as you move the hands but breathe and tuck in separately.
12. Upper Arms - like the hamstring and quadriceps - just try to squeeze without moving them.
13. Chest- you can tighten and release - breathe and tuck in.
14. Upper back - when you do this, gently push down the shoulders away from your neck and ears - breathe and tuck in.
15. Head area - break up the areas and just visualize or squeeze without moving:Neck, jaw, mouth, cheeks, eyes, forehead, back of head, top of head. . . all get the breathing and tucked in. . .

At this point (if you are still awake) continue your breathing and tuck in your internal organs, your heart and your mind . . .
Continue the slow breath . . .

***IMPORTANT! In meditation, intuition, higher self contact, there will NEVER be messages telling you to harm yourself or others - if you believe you are receiving this kind of information, please contact your doctor immediately! There can be a medical cause for this symptom. Stop all meditation etc. until you have your doctor's approval.***

Additional meditations to continue your practice:
Relaxation Meditation Techniques - The foundation of basics and additional tips for your meditation practice.
Healing Meditation - Using visualization to heal and restore you to wholeness in meditation.
Mantra Meditation - Sound vibrations and chanting brings a new level of deepness to your meditation.
Mindfulness (walking) Meditation - Take the peace and revitalization of meditation to a more active level. Learn how to achieve flow in your life.

Resources/Tools for your relaxation meditation:
Deep Relaxation and Expansion: A Guided Meditation Teacher Leslie Temple-Thurston takes you on a relaxing, deepening journey.
Sea & Silence Lovely, soft instrumental music with ocean sounds to enhance your relaxation meditation.  
 
 
 
 
 
 
 
 
 
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