You do not have to be a Zen Master to learn relaxation techniques, or more specifically, meditation. Anyone can jump-in at any time and start meditating. You should put any expectations aside; do not try to force the outcome; don't try to over-analyze "what meditation is"; and in general, just turn-off the brain and be in the moment. When meditating it is not necessary to blank out your mind or chase thoughts away. You'll learn that as you progress with meditation, your mind will become quieter. Sit comfortably, with your spine reasonably straight. You can rest against a chair, a wall or headboard. Your hands can rest comfortably at your side or on your lap. Your legs can also be in any comfortable position (crossing them or any complicated pretzel position is not necessary). Overall, allow your body to sit comfortably so your body-mind-spirit can be open to relax.

There are different types of meditations that you can use in your daily practice. Here are a few:

* Mindfulness - A process focusing on physical sensations and being present of the moment. It is being attentive to the sensory information entering your mind through your five senses. Beneficial to athletes, people in body pain or someone with a health challenge, dieters and overall for body awareness.

* Visualization - This process creates in the mind specific places or situations, such as a green forest or the calming waves of the ocean. This can be used for goal setting or for quieting the mind.

* Breath mediation - A process focusing on the rhythm of breathing.

* Walking meditation - This Zen Buddhist form of meditation focuses on the sensation of the feet against the ground. Some people have discovered its benefits without realizing it was meditative. Pacing back and forth can be very calming on the mind.

The last type of meditation is Transcendental. This is a specific type of meditation that must be learned from a certified teacher of the Transcendental Meditation program. Introduced in the late 1950s, this meditation focuses on a mantra (a sound, word or phrase that is repeated over and over, either aloud, as a chant or silently).

Studies of relaxation techniques have shown overall improvements of the body-mind connection for athletes and many health benefits for individuals. Taking the time to meditate and quiet our mind gives us the time to pause in our daily lives. Relaxation gives us time to better organize our day, focus our energy and work more efficiently.

Start your meditation practice in the morning for ten to fifteen minutes. Many of the types of meditations - Grounding, Mindfulness, Visualization, Breath, Walking or Transcendental - can be done at home, work or out-and-about. There are hundreds of meditations to match the needs of the individual or to meet a specific purpose. You can find meditations online, in books, on CD and by taking a class. Over time you will have increased self-esteem and self-confidence; greater creativity; a greater ability to problem solve; and a more calming effect on your surroundings and the people you interact with.

Copyright © 2006 Wayne McDonald. All rights reserved.

FREE Guided Meditation. Listen and relax online. Refresh your mind in The Secret Garden now at
http://www.ourfamilyshealth.com/1/f-meditation.html