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Relaxation Techniques
Meditation
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Benefits of Meditation
| Physiological aspects | It can slow down heart rate and breathing rate, reduce muscle tension, oxygen exhaustion, and brain waves emission, etc |
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| Psychological aspects | It can strengthen the sense of self-control, develop a positive attitude towards stress, help us to sleep easily, recover from migraine and headaches, reduce tension, anxiety, fear, smoking and drug abuse. |
Dos and Don'ts
| 1 | It is better to practise meditation immediately upon waking up and right before dinner. Do not meditate after a meal because the blood would pool in the stomach to perform the digestive process. Therefore, it reduces the blood flowing to the arms and legs. And hence it is against the idea of relaxation, i.e. to increase the blood flowing to the arms and legs and relax the whole body. |
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| 2 | Reduce the intake of stimulant, e.g. coffee, tea, coca cola, cigarette, etc., because they would stimulate our body and make us difficult to relax. |
| 3 | When practicing meditation, it is better to sit on a straight-backed seat. Avoid lying down and hence getting sleepy. |
| 4 | Meditation is to focus on our breathing. If we cannot achieve it and often shift our attention to other thoughts, we can count one when inhaling and count two when exhaling. This can assist us to put our attention back on breathing. |
| 5 | If we cannot put all our daily hassles aside, we must forget all of them during meditation. Avoid breathing too fast, or opening our eyes too often to check the time. Try to slow down, relax ourselves and enjoy the whole process. |
| 6 | If we want to do a twenty-minute meditation, do not set the alarm clock to go off after twenty minutes. We can slightly open your eyes and check the time. If it is twenty minutes, stop immediately; if not, we can continue. When we become more familiar with meditation, we will know when twenty minutes have gone by. |
| 7 | The sound of alarm clock, mobile phone and pager will affect our meditation. We have to switch them off. |