Meditation can help relax your body and relieve stress. If you've never meditated before, here are 3 simple steps that can help get you started. If possible, I suggest reading the steps aloud and recording them on tape, so you can play them back as you practice.
Before we start, find a comfortable place to sit or lie down on your back. Try to rest in a relaxed posture with your arms slightly away from your body and your legs naturally extended straight. If you decide to try this lying down, consider putting a pillow under your knees to take some stress off your lower back.
Begin with your eyes closed.
Step 1
For 5 counts, breathe in slowly through your nose and visualize the air moving through your nostrils, all the way to the back of your head, and on down through your neck to your shoulders. Then let the air out slowly for 5 counts through the nose, letting your body sink into wherever you've chosen to sit or lie down. Repeat.
Step 2
Draw your breath in slowly for 8 counts. Again, visualize the air moving through your nose and into your head, then down your neck and into your shoulders. This time, feel the air extending down to your abdomen, back, sides, and hips. Allow your body to fill up and expand. Then exhale slowly for 8 counts and let everything melt away. Repeat.
Step 3
For the last part of the meditation, continue in the same way, inhaling slowly for 10 counts. This time, allow the air to extend to your thighs, calves, shins, and feet. Then let it all go slowly, again for 10 counts, relaxing every part of your body. Repeat.
If you have more time and would like to continue, just repeat the 3-step process. And if a particular area of your body feels tight or stressed, focus your meditation there and visualize the air acting on your area of discomfort.
This is a good meditation to try in the middle of the day, when you feel the need to gather your thoughts or recharge your batteries. It can also help you fall asleep at night. Chances are, if you try this exercise in bed at night, you won't make it through step 3. I would not recommend it while driving!
Be well, and have a relaxing week.
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Wellness Weekly Column
by Manette LaChance | RISE Fitness and Wellness Expert
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Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
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Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
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