The past 2 related articles focused on finding a deep sense of relaxation by regulating the body and the breath. In this article “simple meditation for stress relief – 3 of 5” will focus on regulating the mind or mental focus. The mind is likened to an insubstantial, and highly active force directing our qi (vital life force / functional energy). Where your mind goes your qi will follow. Mental energy that is excessive under stress can be consuming. Emotions such as anxiety, worry or random, unorganized thinking can deplete your energy and over time adversely impact your body. If the body is yin-like than the mind is yang-like in yin yang theory and so balance between these two components are necessary. An analogy of boiling water is helpful in understanding this relationship. The mind is the fire under the pot and the body is the water in the pot. Under mental stress the mind (fire) is highly active and consuming to the body (water). When you turn up the fire more water is boiled away in the pot. You’re burning the candle at both ends to use another analogy. In this manner you get a bright light but not for long. Health and longevity of life depends on a balance of yang-fire and yin-water qualities in the body. Health and longevity comes from a slow steady boil. Regularity in life is key to health.
Just remember mental activity is consuming to the body. When meditating or practicing techniques of stress relief an important goal is to stop the overactive mind or at least slow it down. You need something to focus your mind. This overactive mind is called the monkey mind. To make the monkey focus and stop jumping around give the monkey a banana. What’s the banana? Something to focus your mind on. It could be a spot on the wall or ceiling to keep your mind steady. I suggest focusing on your breathing. Particularly the inhalation rooting your mental focus down to your energetic center called the dan tian. The dan tian is located about 1.5 inches below your naval and deep inside the body about mid-way between the front and back of your body. Give it a try.
After regulating the body by laying down for about 5 minutes and after practicing deep breathing comfortably as explained in the 2 previous articles lead your mind down to the dan tian on the next inhalation. When exhaling let the air out but keep your focus fixed low on the dan tian. The dan tian is the source of our energy. Focusing on the dan tian supports the source – a very grounding and relaxation sensation. This is the opposite to the rising energy of anxiety and stress that positions the mind high in the head where most of our senses are located – hearing, sight, taste, smell, feeling. As you try to sink the mind into the dan tian your mind will wander but when it does just place your mental focus back on your inhale following the air in through your nose and down in to your lower abdomen as your lungs expand. You want to use a lot of imagination and feel to create a strong mental image that is interesting to focus on. Imagine feeling every aspect of your body structure as you follow your inhalation downward. Try to extend your feelings deep into the body right down to the cellular level with great attention to detail in a comfortable, mentally steady and calm manner.
Remember when practicing if you feel uncomfortable just let go and stop controlling the meditation. Allow your self to relax and then slowly try again. If you are use to hyperactivity you will be alienated by the stillness in meditation. Be gentle with yourself and allow yourself to experience and become accustom to the stillness of meditation.
Look for the next article on Simple Meditation for Stress relief – 4 of 5
Simple Meditation for Stress 1 of 5
Simple Meditation for Stress 2 of 5
Simple Meditation for Stress 3 of 5
Simple Meditation for Stress 4 of 5
Simple Meditation for Stress 5 of 5
