Dear Integral Meditators,
How has your week been? I’ve been experiencing a few changes in routine which have been creating quite a lot of mental busyness for me, so this week’s article returns to the perennial meditation theme of “how to calm the mind”. I think you will find the technique that I describe very accessible and easy to use!
Yours in the spirit of calmness and clear seeing,
Meditation Technique For Brain Relaxation, Non-Conceptuality and Falling Asleep at Night.
This technique is designed to help people address one of the main problems that we face in meditation; Finding that we are thinking too much even whilst trying to concentrate our mind. It is also a technique that I particularly use when trying to go to sleep at night and want to clear and relax my mind. Actually it can be done anywhere whenever you have a spare moment which is one of the things that makes it so useful.
It can also be a useful meditation tool for calming down after emotional trauma, for stopping cyclical negative thoughts and also finding temporary relief from psychological difficulties such as depression.
The basic premise for the meditation is that your brain is your “organ of thought” so to speak. By bringing your physical brain into a state of deep relaxation it can actually be relatively easy and natural to calm the mind.
Meditation for Relaxing the Brain
Sitting or lying down, bring your attention to your head, and in particular the area around the temples, forehead, eyes and eye sockets. Spend a short while consciously relaxing these areas of the face and head.
Now become aware of your brain and spend a few moments sensing it as a whole.
Once you have a sense or feeling for the brain as a whole, start scanning through it with your awareness. As you go through each part of the brain consciously relax each area. I normally start with the two frontal lobes of the brain immediately behind the forehead, as the front part of the brain is associated with the generation and functioning of conceptual thoughts. Spend awhile really relaxing all the tension from the front section of the brain. Once you have done this move to the mid-section of the brain and focus on relaxing it in the same way. Then move onto the back of the brain. Finally move down to the brainstem that connects to the brain to the spinal cord and release tension from it.
Perform this scanning meditation through the brain two or three times, then move back to a general awareness of the brain as a whole. You will find that with the brain relaxed in this way your mind will quite naturally quieten down and you will experience a sense of inner spaciousness and calm. Stay with this feeling of mental relaxation and calm for as long as you wish.
As I said, this is an easy and simple technique to use, you don’t have to be any kind of meditation expert to start practicing it by yourself and experiencing the benefits!
Here are a few other techniques from articles that I have written that are specifically designed to help reduce conceptual thought quickly: