Meditation is a mental exercise that involves relaxation, focus and awareness. Meditation is to the mind what physical exercise is to the body. The practice is usually done individually, in a still seated position, and with eyes closed. Meditation is good for several things, and it’s different things to different people.
Few Meditation exercises which help you to relax
For deep Relaxation
This meditation exercise is an excellent introduction to meditation techniques
Sit or lie comfortably.
Close your eyes.
Make no effort to control the breath; simply breathe naturally.
Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
Deep relaxation music
For Sense and Breath
Sit Comfortably.
Close your eyes.
Focus on your navel. Inhale deeply feeling the breath going in through your nostrils, windpipe, lungs and reaching to your stomach i.e. your navel And when you exhale.
Feel the breath going from your navel to your lungs, windpipe, nostrils and feel the warmth of that breath on upper lip.
Slowly come out and relax. Repeat for 11 times.
Sense and breath music
For Health
Sit comfortably
Neck and spine in one alignment
Keep your eyes closed.
Focus on your breath…
While inhaling Mentally say I am inhaling the Cosmic Energy for my overall health
While exhaling Say mentally I exhale every stuff which in not in harmony with my Inner Self.
Health music
For Sleep
Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
If a thought pops up, let it go and refocus on your breathing.
Sleep music sound
Body scan meditation
The goal is to increase awareness of your physical sensations, including tension and pain. The act of focusing promotes relaxation, which can help you sleep.
Body Scan Meditation
Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Close your eyes and breathe slowly. Focus on your face. Soften your jaw, eyes, and facial muscles.
Move to your neck and shoulders. Relax them.
Continue down your body, moving to your arms and fingers. Continue to your stomach, back, hips, legs, and feet. Notice how each part feels.
If your mind wanders, slowly shift your focus back to your body. If you like, you can repeat in the opposite direction, from your feet to your head.