A Simple Meditation to Stay Calm in the Clinic

Question:

Following your suggestion, I have taken an appointment with the doctor.I am absolutely scared and wonder how I can relax myself.  Could you please suggest a very simple meditation technique I can do while waiting in the clinics, which will keep me calm?

Answer:

Soft, gentle humming can  be very soothing. Humming brings deep relaxation, silence and peace. It improves the blood circulation and increases the immunity.

Humming Meditation Technique

1. Find a Comfortable Position:
   • Sit comfortably in your chair, sofa or bed.
   • You can sit crossed legs or straight legs, supported with cushions, whichever position makes you feel absolutely comfortable.
     
2. Close Your Eyes:
   • Gently close your eyes to minimize distractions and bring your focus inward.
     
3. Relax Your Body:
   • Take a few moments to relax your body.
   • Start from the top of your head and slowly move down to your feet, releasing any tension you find.
     
4. Position Your Tongue:
   • Place the tip of your tongue gently against the roof of your mouth, just behind your front teeth.
     
5. Start Humming:
   • With your lips closed, begin to hum softly.
   • Allow the humming happen.
     
6. Focus on the Sound:
   • Direct your awareness to the sound of your humming.
   • Notice the vibrations it creates in your body.
     
7. Internalize the Sound:
   • Watch the sound traveling inward, soothing and calming every part of you.
   • Listen to your own humming and feel the calming effects it has on your body and mind.
     
8. Breathe Naturally:
   • Allow your breathing to be natural and unforced.
     
9. Continue for a Few Minutes:
   • Continue humming softly for a few minutes, or as long as you feel comfortable.
     
10. Gradual Transition:
    • When you feel ready to stop, gradually let the humming fade away.
    • Sit quietly for a few more moments, enjoying the calm and relaxation.
      
11. Open Your Eyes Slowly:
    • When you’re ready, slowly open your eyes and take a moment before resuming your activities.

This simple humming technique can help calm your nerves, relax your mind, and bring a sense of peace during stressful waiting periods. Practicing regularly can make it easier to access this calm state whenever you need it.

Daily Practice: 
Start practicing this technique every day, even when you’re not in a stressful situation. This will help you get accustomed to the practice and make it more effective when you need it.