MEDITATION
Besides helping to clear your mind and relax your body, meditation has also been associated with relieving mild depression, insomnia, tension headache, irritable bowel syndrome as well as helping to control substance abuse.
 Meditating is actually easier than you might imagine. Most of us have dabbled in meditation by participating in conscious relaxation. Maybe during an exercise class or to manage pain at the dentist or anxiety before a test. We start by paying attention to our breathing. The practical effort to focus completely on our breathing takes our minds away from the “mind clutter” that constantly tries to invade our mind and eliminate feelings that will lead to a time of calm. With repeated effort the goal of clearing your mind – to think of nothing, does occur and the process of meditation takes on its own energy.
> Choose a quiet spot or room where you won’t be disrupted either by people or events, and remember to take the phone off the hook for the duration of your meditation.
> Find a comfortable position to sit in. Nothing is worse than coming out of your meditation with tingling feet that have had the blood supply cut off.
>Close your eyes and breathe deeply in through your nose and out through your mouth. Ensure that your belly moves in and out with each breath, and not have your chest rise and fall instead. Don’t breathe too fast or too deep. Instead let your breathing become steady and calm. Hold each breath for a few seconds before releasing it.
> Relax your muscles, from head to feet. Strating with your forehead, become aware of the tension as you breathe in, and let go of it as you breathe out. Go through the rest of your body in the same way, working down through your eyes, neck, shoulders, arms, hands, chest, upper back, lower back, pelvis, bottom, thighs, calves and feet.
> Assume a passive attitude. Don’t worry about how well or bad you are doing, and don’t prevent thoughts from coming into your mind. Instead, just let them pass through so you won’t fixate on it.
> When you have finished slowly open your eyes and sit quietly for a minute. Then slowly stand and stretch your body before leaving the room.
Yoga Meditation
Sit in a comfortable position, either cross-legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on the knees with the palms facing up. Lightly touch the index finger to the thumb. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.
Breathe slowly, smoothly and deeply in and out through the nose. Let the inhale start in the belly and then rise gently up into the chest. As the breath slows and deepens, let go of any thoughts or distractions and allow the mind to focus on the breath. Feel the breath as it moves in and out of the body, feeling it move through the nose, throat, windpipe and lungs. Feel the body as it rises and falls with each breath. Bring as much of your awareness and attention to your body and breath as possible with each moment. As the thoughts return to the mind, let them go, and return the focus back to the body and breath.
Practice this meditation for 10-20 minutes. To end, gently let the eyes blink open, inhale the palms together in front of the heart, exhale and gently bow. Take a moment or two before moving on with the rest of your day
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