In this fast paced way of life it is important for the mind and body to rest, therefore I will often recommend that my life coaching clients practice meditation.  Getting into a daily routine is ideal, and if possible twice a day is very beneficial.  Meditation is a practice, so the more that you do it, the better you will get and the more enjoyment you will experience.  It is also a great way to put thoughts of the physical mind aside so that you can receive messages from your Soul and the Divine.  It is ideal to practice meditation when you are not getting ready to go to sleep as a session spent in a meditative state can be like having a wonderful deep slumber and therefore is very refreshing.  However in saying that, parts of these techniques can be very successfully used to induce sleep.

There are many different types of methods used for relaxation.  One of the most basic is to simply relax and focus on your breathing, feeling the rhythm of the breath in and out and concentrate on its flow.  Here I will teach you one of the methods that I teach my life coaching clients which has proven to be very successful.
Duration:

If you have not spent much time meditating and quieting the mind before, just a few minutes may seem like a long time to start with.  Be kind to yourself in this process of learning and gradually increase the time until you have built up to 20 minutes, twice daily.  The very best time to meditate is in the morning on an empty stomach.  Then depending on your schedule you may want to practice during your lunch break or after a day of work to unwind.  Depending on individual learning styles, some of my life coaching clients find that it is best if they learn during a life coaching session, and others are happy to teach themselves.  Patience is the key as it can take a few weeks to experience measurable results, however have faith that positive changes are happening even though you may not be able to tell yet.

Position:

You can choose to sit, stand or lie in a moderately comfortable position when you are meditating.  I say moderately comfortable because if you are too comfortable it is easy to drift off to sleep, and this is not the intention here.  Adopting a symmetrical position is preferable and this is often done sitting either in a chair with feet flat on the floor or cross legged with hands on knees, palms faced up to the sky.

Posture:

Proper posture is important to make best use of the breath and is also good to be mindful off at other times to avoid injury.  To check to see if your posture is optimal, imagine a line passing down in front of your earlobes, through your shoulders and then hips and finally finishing at your heels.  Obviously just to your hips if you are sitting.  This ensures your back is nice and straight.

First concentrating technique:  Breathing.

To get focused and relaxed we are going to use a deep relaxing breathing technique.  Consciously allow your shoulders to sink into the frame of your body and allow your eyes to gently close.  Take a deep inhalation though your nose and right into your stomach.  Then exhale through your mouth for twice the amount of time as it took to take the in breath.  Your stomach should expand like a balloon as you inhale and As you inhale say silently say affirmations of your choice to yourself such as: “I breath in calm and peace” and on the exhale, “I release all tension, relaxation is the gift that I give to myself”.  So the second affirmation is twice the length of the first to match the timing of you breathing.  Do this five times.

Second concentrating technique: Progressive Relaxation.

When relaxing it is not as simple as getting relaxed, it is about letting go of tension.  It is a process of allowing and letting it happen.

Set the intention that you are going to relax yourself in both body and mind as you breath in and then on the exhale count from five down to zero.  For this part, section your body off into five parts as follows and as you countdown on each out breath release all tension in the following parts of your body.  Repeat five times or until you feel your body is completely relaxed.

Five: feel the little muscles around your eyes releasing, eyelids are comfortably and gently closed, forehead is smooth, cheeks are soft, mouth is moist and lips are relaxed, jaw is loose.  Whole face and head is completely relaxed.

Four: your neck is relaxed, shoulders are loose and limp as they sink into the frame of your body, release all and any tension in your chest and upper back and upper arms.

Three: feel the flow of relaxation go down through your arms, hands, and out through your fingertips, spread relaxation through lower back and abdomen.

Two: hips and bottom relaxed, free of tension, feel it slip away.  Allow the relaxation to flow through to the front and backs of your thighs, knees released and relaxed.

One: calf muscles relaxed, send the flow of relaxation down through your feet and out your toes.

Breathing

Return now to your breathing, in through you nose for four counts and out through your mouth for four counts.  You may wish to sigh as you exhale.  Let your body sink into your chair or the floor.  Be aware of not forcing your breath, simply rest the attention at the point that the air enters and leaves the nose.

After a while you can stop counting as you settle into a comfortable breathing rhythm.  Now simply be aware of the feeling of peace.  Gently release any thoughts that might pop into your head and send them off into the universe.  Continue to do this with out any concern or tension and center your focus on your breath, returning each time to that state of peace.  With practice of this important life coaching tool the silent time between thoughts will increase.

When you are ready to bring your meditation session to a close, gently and slowly bring yourself back to the room, maintaing peacefulness and calm.  Let a smile spread across your face, breath in the feeling of your smile, take that with you for the rest of your day ?

Life Coaching and the benefits of using the meditation

There are many benefits that be experienced from regular meditation practice.  Some include:

• Decrease in heart rate, blood pressure, respiration rate, serum cholesterol, gastric acid secretions and cortisol which is the stress level.  This improves the immune system response.
• Improved sensory perceptiveness, response time and reflexes.
• Less depression and anxiety.
• Improved sleep and learning and coping capabilities.
• Increase in unconditional happiness and self love.
• Spiritual attunement and inner peace.

Life Coaching and the importance of balance using meditation.

Creating a balance in your life is important if you want to experience the full benefits of your meditation practice.  See my other article on the life coaching tool of “The wheel of Life”.  Other areas of consideration include eating a good diet, getting regular exercise and minimising or eliminating toxins from alcohol, cigarettes and household chemicals.  Your life coach can give you further assistance with looking more deeply into this.

Contact Claire for a free life coaching consultation

 

 

Soul Synergy Life Coaching