Depending on your schedule you will want to explore ways to meditate and times to conduct your sessions. This will enable you to train yourself to be able to go into “relaxation” mode on command, when you so decide. Here are the main elements:
A Quiet Place
This element makes all the difference in the world. A quiet, comfortable place is good to remove you from stressors and distractions and enable you to succeed. The requirement is it needs to be a place where you are comfortable and not disturbed. A park, a favorite room, or a place in the woods are a few suggestions.
This is going to vary, and it will change. The variance will depend on the upcoming event, and how soon it is going to occur. You may have three hours before a grueling marathon, and yet you may only need 15 minutes to relax and clear your mind. With time, the change may be that you only need 5 minutes.
Now you have your quiet place and the time you need. Here is what you can do, keeping in mind these things have helped me greatly on deployments:
- Sit in your chosen quiet place in the most comfortable position possible (laying down, sitting back, or sitting cross-legged, for example.
- Consciously allow your muscles to loosen up and physically relax them
- Breathe in deeply and exhale slowly: nothing forced, just try to introduce some regularity in it.
- Focus your eyes upon a stationary object that is “tranquil” and non-moving
- Clear your mind, yet think briefly about what it is that you face. What you are doing is imprinting the event and making it more harmless in your mind.
- Allow your eyes to close, focusing upon your breathing, and regulating it
- Think positive thoughts: that you will overcome the upcoming challenge
- Minimize the challenge: tell yourself that (even if it is not good) it is not so great that you cannot overcome it.
- When you feel ready, end the session and stand up slowly
Taking these steps before you face something will help you prepare to clear your mind. Your stress will diminish, and your performance will increase. You’ll handle things better. With time and practice, this simple meditation process can be trimmed to be done in about 5 minutes, and in this manner you can face challenges in a few hours in the same manner that you can face them with several days or weeks to prepare.
After an event, do the same thing, focusing not on what happened but on what is in front of you. Sometimes a soothing beverage or water can help you before or after, however, do not partake of it until after you have meditated without it. The reason for this is you will divert your focus to the beverage instead of preparing for what is going to occur/what occurred. Focus on the task at hand.
It takes practice, and I have found that doing this twice a day – once when you awaken, and once just before you go to sleep – helps immensely with developing your techniques and making them more effective. It is a developed skill and requires practice, but it can take a big “bite” out of what happens both before and after the event. These things can make it easier on you in the long-term. Any comments or suggestions you wish to add from your own experiences will be appreciated and valued, and I look forward to them. Rest up, and have a good day!