| Do you find it hard to relax, unwind and switch | | | | of focus and clarity. |
| off at the end of the day? Have you ever lain | | | | Three Meditation Exercises to Help You Relax |
| awake at night, worrying over a mistake you | | | | 1. Mantra Meditation. There are different types of |
| made at work and wondering how it will affect | | | | mantras. A mantra is in essence a sacred sound, |
| your promotion prospects or what your work | | | | word or phrase e.g. OM, Peace or Shalom. Choose |
| colleagues will think of you? | | | | a sound which resonates with you. You can either |
| Constant worrying about future events or even | | | | silently chant the sound or mentally repeat the |
| something that happened at work during the day | | | | sound. In the beginning of your practice, it may be |
| weighs you down and prevents you from | | | | easier to repeat the sound quietly out loud, and |
| enjoying your life. Have you noticed how you can | | | | then whisper it once you are more familiar with |
| be happy and cheerful getting along with the task | | | | the practice. Repeat for 5 - 20 minutes. |
| in hand, when out of the blue you see someone | | | | 2. Find a quiet space and each day sit there. Sit |
| or hear a song on the radio which reminds you of | | | | quietly and visualise yourself achieving your dream |
| close relative who passed away or you receive | | | | goals. What does that feel like? Can you feel |
| news that your child has been hurt at school? | | | | people congratulating you on your success? What |
| What happens to you then? | | | | does it feel like to smile in the mirror and say |
| If you are like most people, you instantly worry, | | | | "Well Done! I did it"? |
| panic and play all kinds of stories in your head. | | | | 3. Loving Kindness. Sit comfortably. Close your |
| Your body's coping mechanism kicks into play, | | | | eyes and take 3 deep breaths to calm your body. |
| produces stress hormones and your mind goes | | | | Turn your attention to your body and become |
| into overdrive. | | | | aware of any parts that feel stiff, sore or achy. |
| Learning to let go, to remain calm and still in the | | | | Send your out breath to these parts of the body, |
| midst of stressful times takes time and energy to | | | | allow tension and unease to gently flow from the |
| learn. Have you reached a point in your life where | | | | body. Stay with this process for 3 - 7 minutes. |
| you wish to be able to switch off your negative | | | | Slowly open your eyes. |
| self-talk? Let go of a past unhappy incident or | | | | These simple meditation exercises will help you |
| even have strength to learn how to cope with | | | | regain your composure, sense of inner balance |
| the times in your life when you feel stressed and | | | | and calm. When you feel like this, it becomes |
| anxious? | | | | easier for you to relax, overcome stress and go |
| Meditation offers you a way to calm and clear | | | | about your day in a more stable and orderly way. |
| your mind, to let go of unhappy thoughts and | | | | I would love to know how you get on... drop me |
| feelings. When you meditate your mind settles | | | | an email and let me know what difference they |
| and you regain your inner sense of balance, you | | | | make to your life. |
| feel clear and empowered with a renewed sense | | | | |