Meditation exercises
Meditation is a highly
focused kind of attention. There are a range of websites and
resource that have developed meditative activities that you can use
with your classes as a way of starting lessons. These are calming,
focusing exercises that can last as little as 30 seconds but allow
students to gather themselves and focus their attention before the
task at hand.
The easiest way to get started with meditation and relaxation is
to use pre-recorded meditation tracks. A range of guided
meditations can be downloaded from the Meditation Society of
Australia's website.
For more information and ideas check out the Meditation Society
of Australia website which offers a free online meditation course.
Relaxation exercises
Progressive Body Relaxation leads to deep relaxation of both the
body and the mind. It is said that 15 minutes of this relaxation
may rejuvenate you more than hours of sleep! So if you are feeling
rundown and tired and you still have things to complete, practice
this relaxation and you will find that it rejuvenates the body and
gives you clarity and peace of mind. And of course it is a
wonderful way to drift off into a deep and peaceful sleep.
Lie down comfortably on your back, support your head with a
cushion if you need to and if your back is uncomfortable place a
pillow under your knees. Keep your body warm by covering it with a
towel or blanket. Let your arms roll away from your body and
separate your legs slightly, letting your feet fall outward.
Become aware of your breath and allow it to slow and deepen. If
your mind becomes distracted just draw it back naturally to your
breathing. You will be placing your attention on a certain part of
your body and relaxing it by feeling it expand on the inward breath
and relax on the outward breath. Relax your body by spending one
breath in each of the following areas:
Toes, heels, feet, ankles, calves, knees, thighs, hips,
lower back, middle back, upper back, shoulders, upper arms, lower
arms, wrists, hands and palms, neck and throat, face, lips, cheeks,
eyebrows, forehead, temples.
An alternate order for relaxation is:
Left hand, wrist and forearm, elbow, upper arm,
shoulder
Right hand, wrist and forearm, elbow, upper arm, shoulder
Back of the neck, spine, back
Left hip, thigh, knee, ankle, sole of foot
Right hip, thigh, knee, ankle, sole of foot
Abdomen and stomach, ribs and chest, throat
Scalp, forehead, temples, cheeks, jaw, mouth, nose, ears, eyes,
whole face.
After relaxing each body part bring your attention back onto
your breath and feel your whole body expanding on the inward breath
and relaxing on the outward breath. Experience the body as a whole
sinking down into the floor, letting go and releasing all the
tension. In this completely relaxed state the body and the mind are
at rest.
To come out of the relaxation begin to move your fingers, toes,
hands and feet. Have a stretch and bring your hands up to touch
your face. When you are ready to sit up roll to your side and
slowly help yourself up. Take a breath in and feel the rejuvenating
effects of the deep relaxation.
Acknowledgements
Australian School of Meditation
http://www.asm.org.au/meditation/articles/relaxation/