Other stress reduction techniques include deep breathing, listening to relaxing music, having an aromatherapy bath, etc.
Put aside 20 minutes a day to do something for yourself.
Meditation for relaxation
Posture: Sit in a comfortable position on the floor or if you can’t manage, use a chair. In this case, feet should be flat on the floor and back straight, without leaning back in the chair.
Back: Should be straight and relaxed
Eyes: Closed or half open.
Jaw: Have lips together and the jaw relaxed.
As you sit, go through every part of the body. Become aware of it and let it relax. Gently bring awareness to the breath. Are you breathing heavily, gently, quickly or slowly? You may find it hard to concentrate on the breath for more than a minute without your mind wondering off.
That’s okay. The mind is like a wild horse, it’s used to running around everywhere. Mindfulness is our ability to focus on the object of meditation (e.g. breath) and the mind hasn’t wandered somewhere else.
Just be aware of the breath and observe it. Focus one third of awareness on your breath. Another one-third focused on making the mind focused and relaxed. Final third should be observing if the mind has wandered off, bringing it back if it has; also being aware if the mind is dull or over excited.
In the beginning we can only focus for a minute before the mind wanders off somewhere. Be patient and gentle with the mind. Gradually we can increase periods of concentration. Slowly, the mind starts to clear.