Increasing numbers of people are discovering the many benefits of meditation, with new people taking up this age-old practice every day. However, many find that meditating can be a difficult skill to learn in the early stages, and this difficulty is often caused by the inability to relax properly. Physical and mental tension can make it very hard to focus well during your meditation practice, so learning to relax is important if you want to get the most from your meditation sessions. Here are some simple relaxation techniques that can help.
To start with, a good way to release physical tension is to systematically work your way up your body, tensing and relaxing each muscle group several times as you go. Start at the toes and continue until you reach your head. Doing this at the start of your meditation session can help with physical relaxation, which is a good thing because physical tension can make it hard to focus properly on the object of your meditation.
Second, pay attention to your breathing pattern. Many meditation techniques involve breath control, and one reason is that the way in which you breathe has a big impact on how you feel both physically and mentally. By breathing in a deep, slow pattern, you can release physical tension, and paying attention to the breath as it enters and exits your nose can help to quieten down your mind, making the session more effective.
Another useful method is to listen to brain wave entrainment recording (such as those featuring binaural beats or isochronic tones) while you meditate. These tracks have very rapidly repeating sounds of specific frequencies, which help the mind to focus and relax more deeply. They can be especially helpful for people who are new to meditating, who often find it difficult to keep the mind under control. For best results, the recording should be used regularly as part of your normal meditation routine.
Follow these easy tips, and your meditation practice should improve.