Introduction to Meditation
Here’s the Introductory track on the Unwind your Mind Meditation Instruction CD with transcript below:
Unwind your Mind Intro Transcript:
It’s time to unwind your mind. Find yourself a quiet place to sit while I explain a little about these techniques to clear and open your mind.
We all struggle with stress, more precisely, our response to stress. Tension, anxiety, short breath, fast heart-rate, raised blood pressure, disrupted digestion, trouble sleeping, the list goes on…and on.
Fortunately for us there are ways of neutralizing the stress response we are experiencing and allowing ourselves to enter a state of calmness and restoration. As modern research continues to explore meditation as a therapy, we are learning how to apply these ancient techniques to our very busy and stressful modern lives.
The first set of techniques utilizes the breath as a tool to change our physiological patterning from a stress pattern to a rest pattern. Once you practice them a while and are familiar with how you respond to each technique, they can be done most anywhere and can positively impact your stress response in as little as two minutes, that’s about 10-20 breaths.
*Remember if at any point you start to feel lightheaded while practicing these techniques, immediately return to normal breathing. It can take some time for your body to re-adjust to what is really a normal level of oxygen.
The basic posture for meditation in a chair is preparation for a longer meditation such as the most basic mindfulness meditation: Observation of the Breath. 20 minutes of mindful meditation is a very powerful tool for switching your neurological pattern into a restorative state and has been shown to lower cortisol/stress hormone levels for up to 12 hours!
Visualization techniques work through utilizing the power of the mind to conceptualize. Turtle breathing, is a practice that helps us learn to change mental constructs by switching between opposites. We can then apply this thought reversal process to more complex, stress induced, thought and feeling patterns.
Sound techniques utilize the physical vibration of sound to impact our physiology in very measurable ways. Our heart, for instance, beats on average more than 100,000 times per day, reverberating in our chest, triggering cascades of biochemicals.
Movement techniques help us to learn to maintain a calm state of meditation awareness as we are moving, so that we can take this peacefulness with us throughout our day.
sop let’s begin. This may sound strange our maybe eve a bit corny, but one of the fastest way to reset our mental pattern is to chant the sound OM. It’s kind of like a shortcut, so let’s try it together for just a few breaths and see how you feel.
Sitting with your spine straight and room for your lungs to expand completely, breathing at your own pace, fill your lungs and exhale making the sound OM. Like this…….