Here are seven simple steps to relaxation...

1) Find a quiet environment free of distractions.  A private room, away from telephones, Street noise and other interruptions.  If you need any bit of paraphernalia to perform meditation , it may be a do not disturb sign.

2 Choose a word or phrase ( mantra) -Choose a mantra to focus on.

3) Sit  upright in a comfortable position,  with your hands resting naturally on your lap.

4) Let your eyes closed gently and take a few moments to relax your muscles and quiet your mind. Sometimes a few deep breaths help to prepare yo for meditation.

5) B, breathing normally, become aware of each breath, Working with the slow, natural rhythm of your breathing, repeat your focus word or sound silently on every exhale.

6) Disregard distractions; they are not important. a passive attitude appears to be the most essential factor in eliciting the relaxation response. thoughts imaginary and feelings may drift into one's awareness. One should not concentrate on these perceptions but allow them to pass on.

7)  Continue the exercise for 10 to 20 minutes. Use your judgement for sneak an occasional peek at a wristwatch to gauge your time.

      Don't use a timer or alarm clock as the noise can be too disturbing. When your time is up, remain quiet,  with your eyes closed for a few minutes, to allow  your thoughts to readjust to full wakefulness
Meditation

7 Simple Steps to Relaxation

Here are seven simple steps to relaxation...

1) Find a quiet environment free of distractions.  A private room, away from telephones, Street noise and other interruptions.  If you need any bit of paraphernalia to perform meditation , it may be a do not disturb sign.

2 Choose a word or phrase ( mantra) -Choose a mantra to focus on.

3) Sit  upright in a comfortable position,  with your hands resting naturally on your lap.

4) Let your eyes closed gently and take a few moments to relax your muscles and quiet your mind. Sometimes a few deep breaths help to prepare yo for meditation.

5) B, breathing normally, become aware of each breath, Working with the slow, natural rhythm of your breathing, repeat your focus word or sound silently on every exhale.

6) Disregard distractions; they are not important. a passive attitude appears to be the most essential factor in eliciting the relaxation response. thoughts imaginary and feelings may drift into one's awareness. One should not concentrate on these perceptions but allow them to pass on.

7)  Continue the exercise for 10 to 20 minutes. Use your judgement for sneak an occasional peek at a wristwatch to gauge your time.

      Don't use a timer or alarm clock as the noise can be too disturbing. When your time is up, remain quiet,  with your eyes closed for a few minutes, to allow  your thoughts to readjust to full wakefulness

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