The mind is usually prey to continuous mental chatter. The idea behind the practice of meditation is to still the mind for a time - to give it some "time off" from this chatter. This is done by occupying the mind with a focus, thereby stilling thoughts.

The focus of concentration can be one of a number of things. These are usually repetitive and constant. The breath and the heartbeat are very useful, as they have these characteristics and are always accessible. Sounds are used by some people - perhaps the ticking of a clock or running water. The sound can also be generated by the meditator - the mantra.

To master meditation takes practise, the beginner finds it difficult to maintain concentration without thoughts intruding. Once learned and practised regularly, however, meditation can bring about profound and long lasting relaxation.

Devices have recently come on the market called Mind Machines. These consist of headphones and a headset connected to a box which generates light pulses and a repetitive tone. The idea is to distract the mind from thoughts with the lights and sounds bringing about a meditative-type state.

Hypnosis can be carried out by a trained hypnotist or on oneself (self-hypnosis). Either way the mind is brought to a state of relaxation, then suggestions given which are accepted by the unconscious. The mind is reprogrammed with these suggestions, hopefully reducing patterns of thought or behaviour which are causing stress and preventing relaxation.

A stressed person usually manifests stress in their breathing pattern. The breaths become shallow and rapid. By the same token, a relaxed person usually displays deep, slow breathing. The simple act of taking several deep breaths can help to bring about relaxation.
There are also breathing techniques, from practices such as yoga, which can quickly bring about deep relaxation. In one of these air is taken in through alternate nostrils to the count of eight then held to the count of four.

Tense and relax

This simple method is easy to learn and can quickly bring about relaxation. Here the muscles are tensed, this tension is held for a short time and is then released. The muscle groups are subjected to this procedure one at time, starting with the feet, then the calves, then the quadriceps and so on, until all the muscles have been relaxed.

Mental images can have a deep effect on one's mood. Bringing appropriate images to mind during periods of stress can have a relaxing effect. The degree of relaxation depends to some extent on the person's ability to visualise - some people find this kind of exercise difficult. Typical relaxing imagery might be a favourite place - a beach or forest, or a scene entirely from the imagination. If other senses can be brought into play - smells, touch sensations, sounds - so much the better.

Taking prolonged, vigorous exercise is a very effective way of relaxing. Runners (as well as cyclists, swimmers etc.) experience something called the "runner's high " - a feeling of deep relaxation and well being. This is caused by chemicals produced by the body called endorphins, chemically similar to morphine but harmless!

There are many aspects of the average person's daily life which can cause excess stress, and prevent relaxation. It is important to identify these "stressors" and then reduce or eliminate their effect. Of the many "stress-avoidance rules" the following are just a few:
Learn to say "no". Don't take on too many commitments simply out of a reluctance to offend. Set appropriate time schedules. Don't rush around trying to do everything at once. Set aside time for leisure, hobbies and holidays. etc. etc.