Basic Relaxation Techniques - How to Meditate

Allison Abizaid: Hi. My name is Allison Abizaid, and I am with Health Forward Wellness Center, and what I am going to go over with Katie (ph) right now is a form of meditation for you all to practice at home. The best way to practice meditation -- in fact, there is an eastern and a western way of studying meditation. The eastern way is that you can sit on the floor, you cross your legs, and just sitting in an upright position. Most people in the western world, like here in United States, will have a chair with a back thats comfortable for them to sit in. So, I've asked Katie (ph) to just sit in the chair, so she can demonstrate this meditation. Very important to be comfortable in the chair, and what you want to do is you want to just loosen up the neck and the shoulders a little bit, so Katie (ph), why dont you go ahead and just breathe slowly and just slowly rock your head a little bit slower, nice from one side and then come on up, go with me here and then go to the other side, good. And now bring your chin down to your chest, and just roll your head over to one side, good, breathing in, and then slowly breathing out as you bring your head down and then go over to the other side, good. Now, when you bring your head up in front, most people can't feel comfortable bringing their head back, so I am going to have you put your head back. Those of you that are sensitive to TIAs or to any kind of a neck issue where you might be closing off or any kind of health condition where you might be closing off the circulation of oxygen going to the brain, I want to suggest that instead of going straight back, turn your head over here to this side and just look up slightly, just right there, because that keeps the oxygen flow going in your neck, and then bring your head down. Go over to the other side, and then just slightly tip up, good and then come down, that gives you enough of the stretch. Thank you Katie (ph), now come on back. Now, the next thing we are going to do is close our eyes and take a few deep breaths in, and breathe out, and as you breathe out again think about relaxing. Breathing in, good and just slowly exhale and relax; and one more time take a deep breath in and slowly relax, good. Now, what I am going to have Katie (ph) do is I am going to give her a phrase. There maybe a phrase or a word that you feel comfortable with, that you want to repeat over and over again. So, what is the phrase that we are going to use today Katie (ph)?

Katie (ph): I am at peace.

Allison Abizaid: I am at peace, so, Katie (ph) is going to say it aloud, I am at peace, I am at peace, I am at peace, and each time she says, I am at peace, she is going to be exhaling, she is going to be breathing out. So, she will take a deep breath in, and exhale. She is going to sayKatie (ph): I'm at peace.

Allison Abizaid: And again she is going to breathe inKatie (ph): I'm at peace.

Allison Abizaid: Lets do that a few more times.

Katie (ph): I'm at peace.

Allison Abizaid: Try it a couple of more times.

Katie (ph): I'm at peace.

Allison Abizaid: Good. Try it one more time.

Katie (ph): I'm at peace.

Allison Abizaid: Good. You can slowly open your eyes now, thank you.

What typically happens is, is over a period of time that I am at peace, I am at peace establishes as a rhythm and the body then will respond to that and you will eventually go into a state of relaxation. If I am at peace doesnt work for you find something else, a word or another phrase that will work for you that will help you to establish that sense of relaxation. One thing thats important to do is make sure that you start this off with a shorter period of time, maybe five to ten minutes a day and then eventually work up to 20 to 30 minutes a day.