The art of relaxation: meditation
According to psychologists, people who are able to enjoy the current moment — who can live here and now — can be truly happy. This property is inseparable from the ability to relax, which modern meditation techniques will help you find. And we will tell you where to start.
Vacation is a great time to turn the page and start a new life. But what if constant stress and tension interfere with this? If thoughts of business and problems are constantly spinning in your head? Precious days of legal rest pass, and you can’t switch at all. You are not let go of the tension that has long been familiar. If you don’t take measures in time, it turns out that the vacation is over, but you still haven’t rest ... Acclimatization during the first three days of climate change is a natural phenomenon. That is why physiotherapists and psychotherapists recommend reserving for continuous rest at least ten, and preferably fourteen, days. Only in this case you will have enough time to have time to enjoy the vacation itself and gain strength after adaptation in a new place. But often the long-awaited adaptation does not occur in a week. According to statistics, more people aged 30 to 45 years experience problems with relaxation. Due to the rapid pace of life, this more than natural skill is lost. All our life we learn to work to the fullest, to concentrate, to tune in to the “last jerk” or “long distance”. In the end, it turns out that the body and mind just forgot how to relax. The body accumulates in itself annual fatigue, responds to emergency situations and problems with spasms and increased muscle tightness. It is the body, or rather, the muscular system, that allows or does not allow the brain to tune in to rest. Therefore, in order not to spoil your vacation due to accumulated stress, you should preoccupy yourself with “retraining” your own bodies, rediscovering the almost forgotten art of relaxation. What to do? Learn to fully relax. You may never have thought that this can be learned through meditation. But oriental practices are becoming more and more popular, so it makes sense to try some relaxation techniques on yourself. What is meditation? They say that explaining the principles of meditation is much longer and more difficult than actually learning to put them into practice. Meditation is a concentration on one’s sensations, which helps to find peace and the ability to control one’s emotions as a result. After such sessions, you feel refreshed. There is no right or wrong way to practice meditation. Its essence is to learn how to focus on imaginary pictures of nature, sound or breathing and to focus on these images for a while. It's not that complicated. True, at first it is easier to achieve this in the classroom with the teacher, but, hopefully, our tips and descriptions of simple techniques will help you understand, feel how it works, and begin to train on your own.
5 minutes of relaxing breathing exercises
At the moment of nervous tension, we unconsciously hold our breath or breathe often and superficially. According to experts, rhythmic, deep breathing is a reliable and proven way to quickly relax and calm down.
• Concentrating on breathing, inhale and exhale slowly and rhythmically, counting to five.
• Repeat this exercise 10 times, try to keep the inhalation and exhalation equal in length.
• Inhale and exhale easily. Then take a deep and slow breath with your mouth (or nose - as you prefer). Feel the air filling your entire chest and then your stomach. Exhale slowly, then take a shallow inhale and exhale. Repeat this exercise 5-6 times.
• Place your palm on your upper abdomen and take a deep breath. Feel your palm rise. Then exhale slowly and watch your palm drop. Focus on this movement.
• Close your eyes. Breathe in slowly, imagining how bliss and peace flow into your body along with air. Then exhale slowly, imagining how tension and stress leave your body with air.
• Start with 5 minutes and gradually bring the time of breathing exercises to 20–25 minutes per day. Even if you are not stressed, training to breathe evenly will help you gain a sense of peace and peace.
10 minutes of meditation "inner smile" Psychophysical warm-up will help you meet a new day in a state of harmony, tranquility and in a good mood. After a month of regular practice, you will experience a noticeable effect.
• After waking up in the morning, roll over onto your back, arms and legs relaxed and lie along the body.
• Take a deep breath and exhale slowly, releasing stagnant night air from your body. Repeat three times.
• Now move your fingers on the right foot: the thumb rises slightly, and the rest fall. Do the same with your left foot.
• Move to fingers and palms. Gently move the thumb of your left hand, then your right. The remaining fingers should be motionless.
• Smile at yourself. This will turn the beginning of the day into an anticipation of something very good, but you are still in bed!
• Take a deep breath, completely filling your lungs, and then let the air fill your stomach. Hold your breath for a few seconds and then exhale slowly, mentally directing air from the stomach to the lungs.
• Continue to breathe deeply, and before exhaling, smile. So, inhale - smile - exhale. You need to smile so that small wrinkles appear around the eyes.
• Now smile as broadly and sincerely as possible. The area around the eyes should be relaxed - imagine that you are looking at the starry sky.
• Continuing to smile, try to mentally color everything that surrounds you in pink.
• Imagine that pink air fills your whole body.
3 minutes of meditation on a background of a burning candle
These simple exercises will help you focus on the present.
• Place a lit candle on a low table in front of you. Sit on the floor with your legs crossed and your back straight, so that the candle is at eye level.
• Relax all the muscles from the head to the toes. Slow down your breath by inhaling and exhaling deeply. • Look at the candle flame for a minute, being careful not to blink. Do not worry if tears come to your eyes.
• Close your eyes and mentally hold the candle image for as long as possible.
• If you are distracted, just open your eyes and try again. Meditate until you get bored, then blow out the candle and rest for a few minutes - you will feel a surge of strength!20 minutes of meditation on the go
Difficult to find the right time and place? Try to combine meditation with walking.
• Take walks in places where it’s easier for you to disconnect from the hustle and bustle, for example, on a lake or in a park. Avoid the noisy streets.
• Drive at a calm pace, calmly and slightly relaxed.
• Mark areas of your stress and stress. Take a deep breath and exhale, feeling how, starting from the head and neck, tension leaves your body.
• Walk at least 20 minutes a day. Concentrating on breathing helps drive away anxious thoughts.
MUSIC MEDITATION: tune in, calm down, relax
While most meditative techniques require silence, some experts, such as Dr. Frank Lipman, a consultant to Gwyneth Paltrow and Donna Karan, suggest using slow, rhythmic music for meditation. On the way to work, at home or anywhere you can remove the excitement and tension while listening to calm music. It slows down the rhythm of the heart and breathing, creating a sense of peace. A normal resting heart rate averages around 75 beats per minute. Choose pleasant musical compositions after listening to the beginning of each with a stopwatch. Music in rhythm of about 60 “beats” per minute will help to achieve a relaxed and calm state.
TIPS FOR BEGINNERS
1 Going to meditate, Unplug the telephone cord from the wall socket, take a break for yourself. If you are at home, ask loved ones not to bother you for a while.2 Summer is the right time in order to meditate in nature, for example, in a quiet secluded place under a tree or on the shore.
3 Take the most comfortable posture - such that you practically cease to feel your body.
4 Start simple. Try to practice meditating literally a couple of minutes a day, then bring the time to 20 minutes. For starters, meditation with a candle is suitable.5 Meditate regularly. To achieve the desired effect, such relaxation lessons should be permanent. Not necessarily at the same time, but every day.6 Do not worry if you can not drive away unnecessary thoughts. Do not resist them. Let your body live its life calmly. Gradually, you will learn to concentrate only on physical sensations and breathing.7 Do not be embarrassed by the various myths that how difficult it is to master relaxation techniques. Meditation, in fact, is not difficult. Master it gradually, step by step, and, believe me, the results of classes will not take long.
PHOTO: FOTOBANK / GETTY