I learned to meditate about 20 years ago, taught by a physician who practiced alternative healing. The most important thing he taught me was how to breathe. He placed bags of rice on my stomach as I lay on my back, and showed me how to push my stomach out (and the bags up) as I inhaled.

Today there are loads of books and CDs about meditation--and breathing! Because I don't practice meditation on a regular basis, I don't get into the deeper states that I used to. I call what I do today "relaxations." I use a CD (I have several favorites), lie on my bed (I've never been good at sitting meditation), and breathe.

I'm glad you posted this, because it gives me a push to get back to doing a relaxation every day. Even fifteen minutes a day makes a big difference in how I feel. It quiets the autonomic nervous system, and improves our physical as well as mental health.

One of my favorite meditation CDs is the Yoga Nidra 61 Points. The Basic Yoga Meditation CD put out by the same person is probably good as well. Another favorite, quite different from the first, is Your Present: A Half-Hour of Peace.

Many years ago, when I was visiting in Arizona, I had a remarkable experience with reflexology that I believe helped me get pregnant. (I was trying at the time.) Since then I've had it done a couple of times but mostly for relaxation; the practitioners weren't nearly as skilled as the first woman.

Hope this helps.

Susan

I attended a short class awhile ago and it was for very simple examples but it did teach me to relax, and I needed that. The library also has books on the subject but I don't rememebr the names.

The simple one that I learned was to take a raisin - yes a raisin, and hold it in your hand, while sitting. shut your eyes, visualize what the raisin looks like, then feel it, by rolling it around between your thumb and forefinger. and really feel each little crevice.After a few minutes, put it in your mouth, Rol it over with your tongue, let you tongue feel all the texture, feel your mouth watering. After you have sensed all these feelings, finally, slowly sink your teeth into it, sense the flavour, the sweetness, the juices that fill your mouth and then swallow it, still savouring all these feelings.

Another one I learned was to lie quietly, eyes shut, hands on abdomen Breathe in very slowly and deeply, feeling the air go into your nose, your stomach rise. Hold the position for a few seconds, exhale very slowly until all the air is out of your lungs and your stomach is flat. Repeat and repeat. Both of these will relax you, or at least they do for myself.

Hope this helps. I'm going to watch this posing and see what I can learn. We all need to relax.

I have a 15 min. deep relaxation every day too...I call it a nap....

I don't know the breathing part..but for me it's as simple as clearing my mind and not thinking purposely about anything specific..My mind may wander...or it may not.

I prefer to sit in my garden and just BE.

One benefit of the exercises is, that your mind doesn't wander if you are concentrating sufficiently.

I have a problem trying to clear my mind if not concentrating on something specific and repititious

An old roommate bought a few of those "self hypnosis" tapes and convinced me to try them. It was surprising how relaxed you could be with some concentration. I don't use the tapes but still do some of the concentrating. Every now and then I have a night where I can't sleep and I have to be up at a certain time. I've gotten to the point I can sit and relax and at least be refreshed. It's not a substitute for good sleep but it's far superior to being tense and groggy. Of course I set an alarm or two so I'm not late and often I will doze off for a bit and even 15 min can be fabulous when you're really relaxed for that time.

In short, it's similar to what's stated. Concentrate on breathing. Inhale through the nose for 5-10 sec, hold it the same time, then slowly exhale through the mouth for the same time. IIRC they did a count of ten. I've found that when I'm very nervous, like at a doctor or dentist or something, contrating on breathing does relax and clear the mind. It really helped when I had to go to court last winter. I represented myself.... and won!

People have different names for similar things. I don't care what it's called when it helps.

My husband was taught TM by a psychologist about 20 years when he was having emotional problems and physical pain. He said it helped a lot, tho he no longer practices.

Thanks for the feedback all!
I'll update once I figure out how/what exactly I am going to do, and let you know how it works out for me.

Happy Friday!
Boxie

I learned years ago, to sit or lay quietly and starting at the toes, concentrate on relaxing just that body part, then move slowly up the body. DO NOT, REPEAT, DO NOT rleax the chest area!!!!!!! It can stop your heart. I seldom get past my knees or thighs before falling asleep! I have occasionally gotten all the way to the top of my head! But I am wound really tight when I can do that! I was actually taught to concentrate my vision on an object, and started with a dark room with a lit candle, but just close my eyes now.

Tami