Relaxation and Meditation Step by step guide Outcomes

What is meditation? Why meditate? Benefits of Meditation and Relaxation How should you meditate? Easy step by step video. Meditation What is meditation?

‘A self-directed practice for relaxing the body and calming the mind. ‘  Why meditate?

Meditation has been used for many years as a way to reduce stress on the mind and body. it increases calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well- being. Deep Breathing Deep breathing brings extra oxygen to the mind and body. It cleanses and soothes the entire body on a physical, psychological and emotional level. Deep breathing is a tool that can be used anywhere and it is absolutely FREE Combining meditation and deep breathing together creates a powerful tool you can access whenever needed. Benefits of Meditation and Relaxation Deep breathing releases endorphins a’ feel good’ chemical Reduce pain Improve digestion Lowers blood pressure Improve immunity Increase energy Relax the mind Promote clear thinking Reduce anxiety How should you meditate?

 Step 1: Before you get started.  Step 2: Get settled. Find a quiet space where you can relax. ...  Step 3:Check in with yourself  Step 4: Breathe deeply, hold for one second  Step 5: Exhale gently for the count of five...  Step 7: Observe the breath. ...  Step 8: Allow your mind to be free.  Step 9: Repeat this process for five minutes. How To Meditate: A Complete Guide F Beginners (5-min)

https://youtu.be/MKEUEWEVTiE Other Relaxation and Meditation techniques Deep Breathing instructions to calm the mind and reduce anxiety

Take a long, slow deep breath in through your nose, first filling your lower lungs, then your upper lungs. Hold your breath to the count of "three." Exhale slowly through your mouth, while you relax the muscles in your face, jaw, shoulders, and stomach. (This can be used many times during the day) Other techniques

Focus on your breathing Progressive muscle relaxation (tighten and relax your muscles throughout your body), Visualisation – imagine a relaxing place and focus on the details. Take a gentle walk being mindful of your surroundings, keep your focus on the plants, the trees, the sunshine, the clouds… Further reading and references

• https://www.nhs.uk/conditions/stress-anxiety- depression/understanding-stress/

• https://www.mind.org.uk/information-support/tips-for- everyday-living/relaxation/#.XLCEAjBKipo

• https://www.mentalhelp.net/articles/mental-and- emotional-impact-of-stress/

Meditation – you can always use an app to help! We love headspace.com