Step 2: Relaxation

Relaxation is the challenging part of meditation that is often overlooked. Once you have assumed your chosen position, prepared your tools, and begun breathing, your goal now is to let your body relax completely. Every muscle in your body should be as relaxed as possible. The recommended way is to start at your feet and tense up your muscles as hard as possible for several seconds, and then release them. After your feet, move up to your legs, calf muscles, and then your thighs, hips, abs, chest, and arms. Eventually, you will reach your face and the top of your head. At the end of this process, your entire body will feel so relaxed that you lost the sense of your body weight. This process will feel lengthy when you first do it, but you will be able to find your rhythm after a few practices.

When you reached a state of deep relaxation in every part of your body, the real meditation begins.

Step 3: Use Different Meditation Exercises For Different Purpose

As you control your breathing and set your body into a state of total relaxation, you free yourself from any mental focus and clarity and your mind starts coming into clarity. At this point, you can choose to practice the following basic meditation exercises:

Meditation Exercise No. 1 -Build Mental Clarity:

The purpose of this exercise is to clear the mind. A clear mind is an empowered mind. The way to achieve this is to let your mind be still, and not think of anything. Sometime it is impossible not to think of anything because the mind chatters when send thoughts into your mind. When any thoughts come to your mind, don’t need to resist them, just know that they are there, without making any judgments. Remember not to continue to indulge in the thoughts, just stay conscious and observe them like a non-concerned 3rd-party. The thoughts will go away. By doing this, you’ll not let the thoughts cloud your clarity. As your mind achieves clarity, it builds will and concentration. You’ll find this to be one of the most relaxing exercises when you mastered the skill. The challenge you’ll face initially is to overcome the sense of boredom. Stay focus on you objective. It does take some mind discipline.

Meditation Exercise No. 2 -Create Visualization:

This exercise helps you build mental images much clearer without being interfered. The way to do this is by having a simple picture to focus in mind. It can be anything; a personal symbol, a religious symbol, a person, etc. At first, it is best to keep the image simple and easy to picture. As you progressed, move on to more complicated pictures. Make it as wide and clear as possible. After some practice, you can try giving it color. After that, animate it by making it rotate or move around. You can even visualize yourself touching the object with your hands and how it feels under your sense of touch. You will be very surprised to see how real it'll begin to feel after you've had some practice. Remember to keep your mind on the task and not let it wander.

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