Meditation has great restorative powers and helps you to work at your most efficient level by keeping your mind clear throughout the day, meditation can also help you sleep better at night.
Sit in a comfortable position, scan your body and let go of any tension you may be holding in your face, neck, shoulders, upper body, hips, legs and feet. Close your eyes and breathe in an easy simple rhythm. Do not try to shut out sounds and other sensations happening around you, just let them be there and focus on your breathe drawing your attention away from the distractions. Be aware of the coolness of the air at the tip of your nose as you breathe in and the warmth of the air as you breathe out. Thoughts will inevitably arise to distract you, you can not force the mind to be empty, but do not let yourself react to these disturbances. Continue to focus on your breathe just observe and release the distractions as they happen. If you find it hard to focus on your breathe you can use a simple mantra “So Ham” it means I am that in the universal life force. Silently say “So” as you breathe in and “Ham” as you breathe out. Or you can try another simple mantra like “Om”
Eventually as you practise meditation more frequently you will learn to sit quietly but alert, observing the stillness and feeling of space. You will let yourself be in the present moment, with no thought of future or past. Becoming good at meditation takes practice, but the benefits are definitely worth your efforts.
Lying down is the best position for relaxation. Make sure you wear comfortable clothing and that you are warm, use a blanket if necessary. Start with your knees bent, feet hip-width apart, arms away from your body and backs of hands on the floor. The centre of your head should be on the floor if this is not comfortable then use a pillow under your head.
Stretch out through your arms to your fingertips, then relax the arms and shoulders, unless you have a back problem stretch out your legs. Flex your toes towards you and then let go. Close your eyes, relax your jaw so the teeth part slightly. Smile a little to relax your face, swallow and let your neck relax.
Become aware of your breathe entering and leaving your body with the rise and fall of your chest and abdomen. Enjoy the quiet and calm. When you are ready become aware of your surroundings, slowly wiggle your fingers and toes and take one or two deep breaths. Turn on to your right side in fetal position for a few more breaths with your eyes closed before you slowly make your way to a seated position. Open your eyes.