When we meditate, we bring far-reaching and long-lasting benefits into our lives. These benefits include lowering our stress levels, becoming more aware of our discomfort, improving our ability to connect with others, sharpening our attention, and being kinder to ourselves.
Have you ever noticed how some people seem to radiate an inner calm? They appear serene, like a still pond, while others seem turbulent, like the Florida coast during hurricane season. The difference often lies in their state of mind. With a little practice and effort, you’ll be amazed at how easy it is to cultivate your calmness. By regularly relaxing your mind, you’ll be astonished at the positive impact it can have on your daily life. You’ll experience less conflict, accomplish more, and be free from the nagging pain that muscular tension causes so many unsuspecting people every day. You’re also able to experience the benefits of meditation.
Do you have twenty minutes, three times a week, or just one hour a week to spare? This article focuses on how you can learn to relax your mind and start reducing the tension you develop and store around your body. Many patients I’ve seen over time suffer from tension, often unaware of how stress not only affects their moods but also results in physical symptoms like tight neck and shoulders, period pain, digestive upsets, and tension headaches. By adopting a few simple techniques, you can free yourself from this avoidable torment and rarely have to resort to painkillers again. Finding the cause of tension is crucial as it allows you to naturally prevent it in the first place.
One of the most influential figures in my understanding of meditation and relaxation is Dr. Ainslie Meares, a pioneer in Australian medical history. Dr. Meares was the first Australian doctor to use hypnotherapy, relaxation, and meditation in a clinical setting as a means of treating psychosomatic and psychoneurotic illnesses. Instead of prescribing powerful drugs like benzodiazepines and antidepressants, he used meditation and relaxation techniques to treat anxiety, fear, depression, nervous tension, and phobias.
I highly recommend Dr. Meares’ book, *Relief without Drugs*. This small, out-of-print book from the 1970s has had a profound impact on my approach to treating stress and tension. Dr. Meares’ work emphasized the mind-body connection, which is now a widely accepted concept in integrative medicine.
In 1976, he reported in the *Australian Medical Journal* about a regression of cancer he attributed to intensive meditation. Dr. Meares’ methods were non-religious and offered a pioneering drug-free alternative to relaxation. His approach focused on mental relaxation and stillness rather than physical relaxation techniques.
Dr. Meares developed a deep interest in relaxation as a treatment for the psychological components of chronic ill health. His research in the 1960s led him to study Eastern mystics’ spiritual practices, particularly meditation. He discovered that patients suffering from anxiety, tension, and stress were more prone to developing pain, sleep disorders, cognitive dysfunction, high blood pressure, diabetes, immune problems, and various other chronic diseases. His work laid the foundation for understanding the “mind-body” connection.
In Nepal, Dr. Meares learned a simple meditation technique that he applied in his clinical approach, especially for cancer patients.
In 1976, he reported in the *Australian Medical Journal* about a regression of cancer he attributed to intensive meditation. Dr. Meares’ methods were non-religious and offered a pioneering drug-free alternative to relaxation. His approach focused on mental relaxation and stillness rather than physical relaxation techniques.
Dr. Meares’ method encourages achieving stillness by simply letting go of thoughts as they arise. By inviting stillness, at first in fragments, it increases until it becomes a continuous flow of inner calm. He emphasized the importance of being uncritical of oneself and not assessing the process. He used the term “just being” rather than being about something. This approach allows the mind to rest, which positively affects other areas of the body and mind.
I urge you to commit to regular relaxation sessions, at least three times a week for about twenty minutes each. You too can see the benefits of meditation by making that committment.
Lie down on the ground, a carpeted floor, not a bed, and take your shoes off. Ensure you won’t be disturbed – no kids, pets, or cellphones around you. Take a nice slow deep breath, breathing through your tummy, not in a shallow pattern. These sessions will rejuvenate your energy, allowing you to stay relaxed and focused well into the evening.
The best time for these sessions is between 2:00 and 4:00 PM, when cortisol (your main stress hormone) is at its lowest. With regular practice, you’ll experience a sense of inner calm, reduced tension, and increased energy. This extra burst of energy will allow you to spend more quality time with your family.
Regular meditation can dramatically reduce tension in your life and improve your overall well-being. By incorporating these practices into your routine, you’ll begin to replenish your mental and emotional energy levels and actively diffuse tension in your life.
We welcome you to read further our article on the benefits of rest and relaxation