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Scott Cole
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"Chi Man," author, and wellness expert, Scott Cole, has motivated audiences in over 30 countries on six continents. He is a former United States National Aerobic Champion, star of the top-selling Abs of Steel series and more than 25 published products from motivational music to meditation and martial arts.
Scott champions mental, physical, spiritual, and emotional empowerment through his renowned blending of the martial and healing arts. He is also dedicated to increasing wellness literacy on a global scale and does charity work with HIV and abused children.
Featured in over 500 publications worldwide, you may recognize Scott from his appearances on LIVE with Regis and Kelly, The View, CNN Headline News, The Early Show, England's Big Breakfast, and more.
According to Scott, relaxation/sleep-enhancing products "help move energy (Chi) through your body, improving breathing, relaxing muscles and joints, and ultimately allowing you to let go of stress, so you can relax into better sleep at night, or even enjoy a nice empowering midday, healthy, rejuvenating siesta or nap."
Scott’s products include: Tangerine Green Meditation audio CD, Discover Tai Chi DVD, Best Abs on Earth DVD, Millennium Stretch Classic Gold Edition DVD (Chi Kung, Tai Chi and Yoga) and Get Fit America for Kids DVD.
For more on Scott visit www.scottcole.com or www.scottcole.com/products |
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Meditation for relaxation and sleep |
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Clear and quiet your mind
Meditation clears and quiets the mind. For many of us, the mind is often unable to be quiet, unable to process and let go of the energy of the day. Thus our sleep often gets compromised because we go to bed with an underlying anxiety.
Humans are designed to move, and to be quiet, and to sleep for rejuvenation. If you are constantly on the go, and unable to be still, or never take the time to relax, there will be a time when the body drifts way out of balance. Learn to listen to your body's needs – chronic coughs, low energy, tight muscles, achy joints – are all signs of imbalance. I call stress “the body-clogging result of fear-based, overly fast-paced, living.”
Breathing deeply and fully, inhaling slowly through the nose, opening the mouth on the exhale to let go of tension, and vocalizing in an “ahhhhhhh" exhale that vibrates deep into the belly are all great ways to send our joints, muscles, and entire body an internal message to “let go” and relax.
You don’t have to be a Superguru to meditate
A person does not have to be a Superguru or be perched in flowing silk garments on a mountaintop to meditate. Nature is truly inspiring though, and it is indeed a beautiful experience to go outdoors to breathe, relax, let go of tension and stress, and yes, to "meditate."
Meditate means "to think deeply," so you can relax in a focused stillness or a "transcendental" state that involves a pure spiritual quest for insight. You can also let movement be a part of meditation. For example, think of true athletes who often achieve that mental clarity and “stillness” in their sport. The ancient martial art of Tai Chi is also known as a moving meditation.
Trust and let go
Usually a stressed-out person has been "in charge" all day, or maybe feels like they can never relax or let go of control. Even though we consciously know this control is an illusion, we still hang onto the body-clogging results of this indoctrinated fear-based living.
If this applies to you, it is time to lay a new healthier personal blueprint... one that includes trust and letting go, as well as joyful restorative time. By meditating with an instructor or person who has earned your trust, you can achieve great release in not having to figure it out for yourself, which in turn may actually help you figure out how stressed you were in the first place!
Bedtime meditation
Quiet music, candles and even a nice bath are great ways to start "being still." Also, designate a place or two in your home that are free of television, electrical appliances, noise and glaring light. Create an intimate space for you. Meditation out in nature is a wonderful choice as well.... even at night.
For beginners I recommend the following meditation routine:
- Sit comfortably cross-legged, lengthen your spine, and relax your shoulders (this is the most traditional way to begin).
- Close your eyes and breathe slowly and fully in quiet stillness for five minutes.
- Quiet your mind, notice the chatter (and laugh at it if you want!), continue to breathe deeply on the inhale, and on the full exhale, let go of tension, anger, judgment, fear, anxiety.
- Have it present in your mind and heart that "I am going to let go of the things that are not good for me, or that are inhibiting me in any way."
At first this may seem like a long time to sit still, but as you open your mind and body to clearing and cleansing, the quiet time will make more sense and you will naturally gravitate towards more quiet time or meditation.
Remember, it is important to be comfortable – this practice is not to impress someone or to follow some rigid protocol, this is for you, so make it easy.
If you need back support in the form of a pillow, go for it. If two minutes is all you can do at first, do that, and try three minutes the next time. If sitting on the floor causes discomfort, sit in a chair with your feet touching the ground, hands relaxed on your thighs, spine lengthened to a nice neutral position, and begin your quiet meditation time there. If you are unable to relax, breathe, clear your mind, and "do nothing" for 2-5 minutes, that is a problem.
One of my favorite Taoist sayings is: "To move, move every part. To be still, quiet every part."
For any form of relaxation, I recommend shoes off (barefoot is great, or socks), unrestrictive clothing (or none at all!), and nice calm music or the sound of nature as your soothing backdrop.
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