Meditation
Meditation helps to calm the mind, body and spirit. To meditate successfully, your surroundings need to be quiet and comfortable. Many people like to meditate to candlelight, while others find scented joss sticks and relaxing music helps them achieve the right state of mind. Experiment to see which you prefer. Posture is important – sit with your back straight and your shoulders relaxed – either on the floor, on a cushion or in a comfortable chair. While some people like to mediate lying down, others find this sends them to sleep. Once you have found a comfortable position then you are ready to begin:
Breathe in and out, slowly and rhythmically, while concentrating on an imagined colour – try white or purple, which are associated with healing. Some people see colour as a dot, others as a moving cloud, while still others visualise it as a total colourwash over the inside of their eyelids
Concentrate on the colour, and try to push away intrusive thoughts – this is something that will only come with practise; don't worry if you find it difficult at first. If your mind wanders, just keep returning to focus on your chosen meditation colour
Try to keep as still as possible, but don't worry if you need to cough, or scratch an itch. With practise, a meditative state will arrive in which you feel serene, calm and at one with the universe
When you feel ready, bring your mind slowly back at the end of your meditation period before slowly opening your eyes, stretching and allowing a wonderful sense of calm energy and refreshment flow through you.
At first, you may only feel able to meditate for a few minutes as you will find it difficult to 'let go' and do nothing for an extended period of time. With practise, however, you will find it easy to meditate for 10 to 20 minutes or more.
Practise your inner smile
The following exercise – a Chinese technique called the Inner Smile - will help you switch off even in the middle of a noisy party. Sit or stand comfortably with your back straight and your arms relaxed at your side as you imagine something that makes you smile. Allow yourself to smile internally, so it is only felt by you - it doesn't have to be visible. Let the smile shine out of your eyes and travel inwards to spread all over your body before concentrating just below your navel – in Chinese medicine this is known as the Tan Tien, and is believed to be where your life essence is, or Jing, is stored. As the smile radiates within, notice the feeling of relaxation and calm it generates. Then, once you feel relaxed, you can continue your activities, enriched by feelings of warmth, harmony and inner strength.
Sleep well
A regular good night's sleep is vital over the Christmas season. When you wake up feeling refreshed, you are ready to tackle anything that comes your way. When sleep is non-refreshing however, it can ruin your whole day. The following tips will help you enjoy a good night's sleep:
Take regular brisk exercise during the day (but not late in the evening, which can keep you awake)
Take time to unwind from the stresses of the day before going to bed - read a book, listen to soothing carols or have a candlelit aromatherapy bath
Sprinkle a few drops of sleep-inducing essential oils (eg, lavender, lemongrass, neroli) on a hankie and tuck under your pillow
If you can't sleep, try practising the above relaxation exercise so your whole body feels as if it has melted into the bed
Relaxing herbs that help to promote sleep include hops, camomile, valerian and lemon balm – herbal teas and supplements are widely available
