Relaxation Help

Sample Meditation Techniques

Type	Steps for Meditation or Relaxation
Guided meditation	- With the help of a teacher or guide, or even a pre-made recording, take yourself on a journey through a place you find calming or relaxing. - Visualize your surroundings, and try to incorporate as many senses as possible. Soak in the sounds, smells, and textures.
Mantra, or transcendental meditation	- Choose a calming word or phrase. Repeat it over and over to yourself silently to prevent distracting thoughts from entering.
Mindful meditation	- Take a break and make yourself acutely aware of your surroundings. - Take deep breaths and feel your lungs swell. - Allow yourself to think about your feelings, but do so without judgment.
Yoga or tai chi	- Perform a slow series of varying postures while breathing deeply. - As you balance and move, focus on the movements and not on the stress in your life. - Attend a class to learn the basics, and then you can practice in your own home.
Prayer	- Pray using your own words, or read prayers written by others. - Reflect on the meaning of the words or write in a journal.
Deep breathing	- Take deep breaths from your diaphragm, rather than short, shallow breaths from your chest. - Continue until you feel calm.
Biofeedback	- A doctor attaches electrodes to your body to monitor blood pressure, breathing, heart rate, and muscle tension. - A therapist will study your reactions and teach you how to reduce the types of stress you experience.
Exercise	- Try going for a walk or run to clear your mind and reduce stress.