Self-Hypnosis and Auto-Suggestion

Physical Relaxation Techniques

Meditation

The idea of meditation is to focus your thoughts on one relaxing thing for a sustained period of time. This rests your mind by diverting it from thinking about the problems that have caused stress. It gives your body time to relax and recuperate and clear away toxins that may have built up through stress and mental or physical activity.

Meditation is particularly useful where:

• you have been under long term stress,
• you have been under short term stress which has caused adrenaline to be released into your bloodstream,
• you have been worrying about problems,
• you have been physically active.

• slows breathing
• reduces blood pressure
• helps muscles relax
• gives the body time to eliminate lactic acid and other waste products
• reduces anxiety
• eliminates stressful thoughts
• helps with clear thinking
• helps with focus and concentration
• reduces irritability
• reduces stress headaches

Meditation Techniques

In all cases it helps if your body is relaxed. It should be in a position that you can comfortably sustain for a period of time (20 - 30 minutes is ideal). If you choose, and you are sufficiently supple, then the lotus position may be appropriate. Otherwise, sitting in a comfortable chair or lying on a bed may be equally effective.

A number of different focuses of concentration may be used. Which one you choose is a matter or personal taste. Some of these are detailed below:

• Breathing:
  A useful method may be to focus your attention on your breathing. Concentrate on breaths in and out. You can accompany this by counting your breaths using the numbers 0 to 9. You can visualising images of the numbers changing with each breath. Alternatively you could visualise health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale.
• Focusing on an object:
  Here you completely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, colour differences, texture, temperature and movement of the object. Objects often used are flowers, candle flames or flowing designs. However you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)
• Focus on a sound:
  Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'. Whether or not this is practical depends on your lifestyle.
• Imagery:
  This can be a very refreshing and pleasant way of meditating. Here you create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind.

You may find that your attention keeps breaking as you worry that time runs out. In this case it may be easiest to set an alarm to go off when you should stop meditating.