Meditation Guidelines

Brain Training for the Prefrontal Cortex

Relaxation Training

Mindfulness Meditation

This is a valuable brain training exercise which is involved with control of Behaviour, Thinking, Emotions, the Immune System and much more.

Practice this for 20mins twice daily. It will take several weeks to ‘master’ it. What is important is to not to miss a day.

It really is quite simple.

Sit comfortably, preferably unsupported with upright posture. Hands resting on thighs or in your lap. Set a timer for 20 minutes, close your eyes and focus on your breath. Breathe in for approximately 5 seconds and out for 5 seconds. This inhibits stimulation of the Sympathetic “Fight and Flight” part of the brain (Mesencephalon) allowing ‘peace’ to prevail. Relax your facial muscles and anything else that is tight. Allow your thoughts to come and go, and try not to follow them. When your mind starts to wander, gently lead it back to your breathing. If you find your mind wandering, it doesn’t mean you’re doing anything wrong. It just means you have a normal but as yet undisciplined mind. If you remember something important and can’t let go of it, tell yourself you will recall it again when you are finished (in only 20mins) and get back to focusing on your breathing.