Calm Your Mind: Pre-Meditation Relaxation Techniques

Meditation is a great way to relax and calm your mind. It can be done anywhere and at any time, and it has many psychological and physical benefits. Before you begin, it is important to relax your body and mind. This can be done through various techniques, such as imagining a calming scenario, repeating a mantra, or focusing on your breath. Once your body is relaxed, your mind will follow, becoming calm and inward. Then you are ready to meditate.

Lie down, relax your body and focus on your breathing

Lie down, relax your body, and focus on your breathing.

Lie down on your back, with your arms resting at your sides and your legs slightly apart. You can also sit, if that's more comfortable for you. The only rule is that you should be comfortable, with a straight spine and not slouching.

Now, close your eyes and focus on your breath. Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. Don't force your breathing—let it come naturally. As you breathe in this way, you will begin to feel calmer and more relaxed. If your mind wanders, gently bring your attention back to your breath.

• Scan your body from head to toe, searching for any tension or discomfort. When you find an area of tension, imagine it melting away or softening.
• Imagine your breath deepening and your belly opening and softening.
• Feel your shoulders, upper arms, lower arms, and hands becoming heavy and relaxed, melting into the floor or bed.
• Notice the sensation of your feet touching the floor.
• If you like, repeat a calming mantra or word silently to yourself as you breathe. This will help to calm your mind and body.

Remember, it's normal for your mind to wander, especially when you're first starting out with meditation. Be patient with yourself and gently bring your attention back to your breath each time. With practice, your mind will wander less, and your body and mind will truly relax.

Visualise a peaceful place

Visualising a peaceful place is a powerful way to relax your mind and body. This technique can be used to help you calm down when you are feeling stressed and is a great way to prepare for meditation.

To begin, find a comfortable position and set aside a few minutes so that you can relax without distractions. Focus on your breathing, allowing it to centre and relax you. Breathe in and out slowly and peacefully, feeling the tension leave your body with each breath.

Now, start to create a picture in your mind of a place where you feel completely at peace. This could be a real place you've been before, like a forest, meadow, or beach, or it could be a place that exists only in your imagination. Imagine the physical layout of this place—is it indoors or outdoors? Is it a small or large space?

Add more detail to your imaginary scene. Are you alone, or are there other people or animals present? What sounds, tastes, smells, and sensations does this place offer? Focus on the sights—the colours, shapes, objects, and plants.

Imagine yourself in this calming place. What are you doing? Are you sitting and enjoying your surroundings, or are you walking around and exploring? Feel a sense of calm and peace wash over you. Know that you can return to this place in your mind whenever you need to relax and unwind.

When you are ready, gently bring your attention back to the present moment and your physical surroundings. Keep the feeling of calm with you as you return to your everyday life.

Repeat a mantra to yourself

Repeating a mantra to yourself is a great way to relax before meditation. The word 'mantra' comes from the Sanskrit, with 'man' meaning 'mind' and 'tra' meaning 'release'. Essentially, a mantra is a word or phrase that you repeat during meditation to help release your mind.

The power of a mantra lies in its ability to give your brain something to focus on. When you have an object of focus, it becomes easier to steady your mind and prevent it from wandering. A mantra can be a single word, like peace, emptiness, or abundance, or it can be a phrase, such as "I am calm" or "I am happy".

• Choose a mantra that resonates with you: Pick a word or phrase that moves and motivates you. It could be something that makes you feel calm and focused, or it could be an affirmation that reflects your goals and intentions. For example, "I have compassion for myself and others" or "Every day is a new beginning".
• Set an intention: Before you begin, set the intention for your meditation. This could be to calm your mind, boost your self-awareness, increase your self-compassion, or any other goal you have for your practice.
• Repeat your mantra slowly and with intention: There's no need to rush. Repeat your mantra as many or as few times as you like, taking the time to think about what each word means to you.
• Match your breath to your mantra: Try to match the mantra to your breathing. This can help you find a natural breathing rhythm and make the process of meditative breathing easier.
• Let your mantra resonate: Allow the mantra to vibrate with each syllable, feeling the power of the sound and the energy it creates.
• Be consistent: Mantra meditation, like any other form of meditation, is a practice that takes time and consistency to master. Don't worry if you don't see results immediately. Stick with it, and you will reap the benefits.

Remember, there is no one-size-fits-all approach to meditation. Feel free to experiment with different mantras and techniques to find what works best for you.

Scan your body for tension

Scanning your body for tension is an excellent way to release physical tension you might not even realise you're experiencing. It can help you become more aware of your physical sensations, emotions, and feelings.

• Lie down or sit in a comfortable position.
• Take a few deep breaths. Let your breathing slow down, and start breathing from your belly instead of your chest.
• Bring your attention to your feet. Observe sensations in your feet. If you notice any pain, acknowledge it along with any thoughts or emotions that accompany it, and gently breathe through it.
• If you notice any uncomfortable sensations, focus your attention on them. Breathe into them and visualize the tension leaving your body through your breath.
• Continue this practice with each area of your body, gradually moving up through your feet until you reach the top of your head.
• If there is any tightness, pain, or pressure, continue to breathe into it. This will help you release tension in your body now and make you more aware of it in the future.
• Once you finish scanning your body, let your awareness travel across your body. Visualize this as liquid filling a mould. Continue inhaling and exhaling slowly as you sit with this awareness of your whole body for several seconds.
• Slowly release your focus and bring your attention back to your surroundings.

Try progressive muscle relaxation

Progressive muscle relaxation is a simple yet powerful technique that can help you calm down before meditation. It involves tensing and relaxing different muscle groups in your body, either starting from your feet and moving upwards or starting from the top of your head and moving downwards.

Find a Comfortable Position

Sit or lie down in a comfortable position. You can lie down on a mat, your bed, or a couch, or sit upright with a straight posture and your arms resting by your sides. Take a few deep breaths, inhaling and exhaling slowly.

Tense and Relax Your Right Hand and Forearm

Turn your attention to your right hand. Slowly clench your fist and bend it back at the wrist, feeling the tension in your fist and forearm. Hold this tension for about 5 seconds, then release it. Feel the looseness in your hand and forearm as you breathe deeply, noticing the contrast between tension and relaxation.

Tense and Relax Your Right Upper Arm

Move up to your right upper arm. Bend your arm and flex your bicep as much as you can, then drop your arm back down and let it fall limp. Enjoy the feeling of relaxation as you breathe deeply.

Repeat on Your Left Side

Now, repeat the same process on your left side. Slowly clench your left fist, bend it back, and feel the tension in your wrist, fingers, and forearm. After releasing the tension, take a deep breath and focus on your left upper arm. Bend your arm and flex your bicep tightly before dropping your arm back down and enjoying the relaxation.

Focus on Your Forehead

For this step, wrinkle your forehead and raise your eyebrows as high as you can. Hold this tension and feel it in your forehead and scalp, then let it go. Feel your forehead soften and your eyebrows relax as the tension leaves your face.

Tense Your Face and Jaw

Squeeze your eyes shut and tense your cheeks and jaw. Open your mouth as wide as you can, feeling the tension in your jaw. Then, relax your jaw and let your mouth gently drop open, allowing the tension to dissolve. Notice the difference between a tense jaw and a relaxed one.

Focus on Your Neck

If you're sitting upright, gently tilt your head back so your eyes are looking at the ceiling, and then tense your neck muscles without straining. Bring your head back down, perhaps dropping your chin to your chest. If you're lying down, let your neck sink into the surface you're on.

Tense and Relax Your Shoulders

Lift your shoulders up towards your ears while clenching, then drop them back down. Breathe and notice the softening of your shoulders and the changes you feel.

Focus on Your Chest

Take a deep breath and fill your lungs. Tense your rib cage and upper back, holding your breath for a moment. Then, visualize all the tension and stress flowing out of your chest as you exhale.

Focus on Your Stomach

Tighten your stomach muscles while trying to keep other muscle groups relaxed. Concentrate all the tension in your midsection, then feel your stomach soften and sink as you continue to breathe deeply.

Focus on Your Back

Arch your back away from the surface you're on, squeezing your shoulder blades and tensing your lower back. Feel the tension drain away, and let your back sink deeper into the surface.

Focus on Your Hips and Buttocks

Squeeze your glutes together tightly, then release and feel the relaxation spread throughout your muscles.

Focus on Your Thighs

Tighten the muscles in your right upper leg, lifting your knee slightly if it helps. Feel the difference as your thigh muscles relax and lengthen, then repeat the process with your left thigh.

Focus on Your Calves

Slowly squeeze the calf muscles in your right leg, then release the tension and focus on the feeling of relaxation. Repeat this process with your left calf.

Focus on Your Feet

Slowly curl your toes downward and tense your right foot tightly, then feel the relaxation as your foot sinks deeper into the floor. Repeat this process with your left foot, letting the tension flow away.

Imagine a Wave of Relaxation

Finally, imagine a wave of total relaxation slowly flowing through your entire body, from the top of your head to the bottoms of your feet. Continue breathing deeply, letting go of any remaining tension. Feel your body becoming warm and heavy as you fall deeper into relaxation, with your muscles long and loose and your mind calm and rested.

When you're ready, gently open your eyes and slowly return to the room. Remain seated or lying down, allowing yourself time to come out of the state of deep relaxation. Once you feel fully alert, you can end the exercise and continue with your day, carrying a renewed sense of relaxation and calm.

Frequently asked questions