4 Easy Relaxation Techniques For Deep Meditation
Mental and physical relaxation are vital if you to get the most from your meditation practice. Have you ever sat down to meditate, and then finished the session feeling bored or frustrated, and like it was all just a waste of your time? This is quite a common experience, and it’s usually a result of being unable to relax properly, for whatever reason.
In this article we’ll take a look at some simple steps you can take if you’re wondering how to relax your mind and body fully, which will help you to meditate more deeply and effectively.
1. Firstly, physical relaxation can be achieved by systematically tensing and relaxing all the muscles of your body. Try starting with your toes, and then work your way up your feet, calves, thighs, buttocks, abdomen, arms, shoulders, neck and head, tensing and relaxing all your muscles as you proceed. This doesn’t have to take a long time, but it’s worth spending a few minutes at the beginning of each meditation session doing this relaxation routine, as tension in the physical body can have a negative influence on your state of mind and prevent you from being able to fully relax your mind as well.
2. A second technique that you can use to achieve deep levels of physical relaxation is to imagine a sensation of heaviness and warmth spreading throughout your body. See your flesh as a warm metal, that’s becoming increasingly weightier and hotter. Begin with your limbs, then move to your head and torso, feeling the sensations of warmth and heaviness spreading of your entire body.
3. Your breathing habits also play an important role in the level of relaxation that you achieve. By consciously breathing in a very slow, deep manner, it’s easier to meditate effectively. This is why breathing techniques are actually an explicit part of many meditation methods. Many people are shallow breathers, meaning that they tend to breathe from the chest rather than the diaphragm, so to counteract this, make a deliberate effort to inhale fully from the abdomen, and to release the breath as completely as you can before taking the next breath.
4. Listening to a meditation recording is another very effective way to achieve deep levels of physical and mental relaxation. There’s a large variety of meditation recordings available to choose from, and different people like different types. However, the most effective feature brainwave entrainment technology, such as isochronic tones or binaural beats.
These sounds repeat rapidly at highly specific frequencies, which are designed to help your brain to relax. Thanks to a phenomenon called the ‘frequency following response’, your brain will naturally tend to adjust its own brainwave output to synchronise with the frequencies of the sounds that it’s hearing on the recording. Since deep meditative states are associated with the production of lower frequency brainwaves than in normal waking consciousness, listening to a brainwave entrainment meditation recording of this type can help to make your meditation sessions much more effective.
These recordings can be valuable for both new and experienced meditators, but especially for those many people who find it hard to focus and relax their minds while meditating. If that sounds like you, it’s well worth giving brainwave entrainment a try, as it can help you experience the full benefits of meditation much more quickly and easily than with traditional meditation techniques alone.
To tap into the power of brainwave entrainment yourself, it’s important to use a high quality recording, such as the ‘Meditation’ tracks which are available over at The Unexplainable Store.
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Brainwave entrainment can help you enter a deep meditative state more easily. I really like the alpha and theta isochronic meditation recordings from The Unexplainable Store. Alpha is good for light meditation, and theta for deeper trance states. I prefer the versions without music, but you can preview both to see which suits you.
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