Day 91: Destination - Meditation

The relaxation technique for Day 3 of 

5 Ways in 5 Days to Handle Stress 

is my favorite!

Meditation! True, it may seem like another woo-woo, new-agey thing to do, but I think of it like this. 

Imagine you are at your house, feeling stressed and trying to figure out why you can’t relax, but all the while your tv is on, your phone is ringing, the iPod is playing, the dishwasher is clanging loudly, the microwave and oven are beeping, the dog is barking, the smoke alarm is going off, the bathtub is overflowing, your toddler is flipping the lights on and off, the vacuum is vrooming.. you get the idea.

We are bombarded with stimuli in a similar way every day. Meditation disciples the mind and focuses on relaxing the body. When I ask you to clear your mind, think of the noisy house analogy, as if the house was your mind. We need to shut off the noise and distraction. Take a walk around your mind and shut things off. If the vacuum turns back on, switch it off. Your mind needs a break from the bombardment of too much stimulation and with this technique, you are doing just that.

Relaxation Technique #3: Meditation

The purpose of this relaxation technique is to get out of your head and into your body. Most of us live completely within our mind, in terms of our awareness and can separate ourselves from the rest of our physical body, ignoring signals that it may be sending us. Daily activities tax our bodies, and yet we push through them without taking time to rest and we build up stress tension in our muscles, joints and spine.

We will be activating the Sympathetic Nervous System or Rest & Repose response, which helps increase blood flow & oxygen levels, reduce toxin levels in the bloodstream, aid kidney and liver function, improve digestion and metabolism, and reduce stress tension in the muscles.

What you will need:

-A quiet, warm space, free of distractions (phone, TV, kids, pets, noise)

-A comfortable chair

-A timer

-Anything required for the focus point option of your choice (essential oils, music, etc)

-A glass of water sitting nearby, to be drunk after the session

-Pen & paper (optional)

How to meditate

1. Sit in a quiet place, where you are warm & comfortable, and undisturbed, but don’t lay down. If you want to take a nap that’s fine, but don’t lay down while meditating.

2. Chose one of the other 4 senses to focus on. See the below list;

How to take your pulse while meditating

Focus Point Options

This is the physical focal point for this session

Touch

• Tap your thumb and pointer finger together intermittently, or wiggle your toes rhythmically.
• Take your pulse. Place both hands in your lap, with one facing up, and the other facing down. With the downward facing hand, straighten the pointer and index finger and feel for the vein just below the base of the thumb on the opposite hand to find your pulse. This is where your hands should rest. Focus on your heart beat throughout the session.

• Focus on your breath. Lay your hand on your stomach and pay attention to the rise and fall of your torso with each  breath.
• Use the Deep Diaphramatic Breathing technique from Day 1.

“Taste”

• Putting a grape in your mouth but do not break the skin or chew on it, simply hold it in your mouth.

Smell

Burn an aromatic candle or heat essential oils on a warmer.

• Rub a tiny drop of Lavender or Tea Tree essential oil* just under your nose.  If you are sick, you can rub some Vicks or Eucalyptus essential oil on your chest. *Note: If you should have a mild allergic reaction, such as sneezing, watery eyes or itching, rinse the area with a washcloth soaked in cold water. Do not use warm or hot water!

Hearing

• Turning on a small fountain or nature sounds like running water or rain.
• Turn on some quiet music. Do NOT use modern music. The only music that will not distract is music without words, that is mellow and relaxing, preferably music without a recognisable tune. Search Pandora or Spotify for “meditation” playlists.

3. Set the timer for 15-20 minutes. You may do more time if you wish.

4. Close your eyes.  I would recommend closing your eyes because visual stimuli is distracting (ooh, look at all the laundry I should be folding).

5. Take a deep breath. Each time you inhale, sit up straight. Each time you exhale, let your shoulders drop, your muscles relax.

6. Try to focus on clearing your mind of all the things you have to do, all the thoughts that may enter it while you are sitting quietly.

• You may keep a small notepad and pen to jot down important thoughts that you can come back to later. Once it is on the page, clear it from your mind and go back to your focus point.
  

• You may also use your focus point as a mental target, to center your focus back to. If your mind starts to wander, take another deep breath and focus on your focus option (the grape in your mouth, the smell of your aromatherapy oils, your pulse, etc.)

6. Breathe and focus on your physical body, your breath, or your focus point. Clear your mind of distractions. Repeat until the timer activates.

7. Once the time is up, drink a large glass of water and go about with your day. You can repeat this technique as often as you chose.
> I hope this relaxation technique is helpful. Try it and let me know what you think!

FOOD

Breakfast: scrambled eggs on toast

Snack: cinnamon oatmeal

Lunch: turkey chili, mini peppers and a HBE

Dinner: Veggie stir fry with pork loin

Snack: a mini pint of ice cream (5oz)

EXERCISE

I tell you what folks, I am STRUGGLING with exercise when it's cold. I need a goal and a plan. I know I've been saying it for a while not, but it's true. I need a pep talk!

Thanks So Much for Reading!!