There are a large number of different meditation techniques that have been developed over the centuries by yoga practitioners. Among them, there are both complex ones that are beyond the power of beginners and those that everyone can do just at the workplace. Thanks to meditation techniques, it will be possible to calm the body and mind, renew strength and tune in to work. If you have been looking for a way for a long time that would help put your thoughts in order & nbsp; – perhaps one of the three methods will work for this purpose.
Simple Meditation Techniques for Absolute Relaxation of Body and Mind
Meditation Technique 1. “Body Awareness”
During this technique, you will be able to become aware of your body and feel it from the top of your head to your toes. This is a great way to achieve complete relaxation of the body and mind, as well as focus.
Running:
- take a comfortable position if you are sitting – be sure to keep straight;
- take deep breaths in and out. Try to imagine how with each exhalation the tension leaves your body;
- all attention should be transferred to the tips of the toes, the focus should be on the slightest sensations that arise in this area;
- when you feel absolute relaxation in your fingertips, direct your attention up your body through your knees, arms, spine, face – straight to the crown;
- feel the warmth spreading through your body, you are absolutely calm and relaxed.
Meditation Technique 2. "One-Four-Two" Breathing
Running:
- try to retire for 10-15 minutes, find a place where no one will disturb you;
- Sit in a comfortable position, your back must be straight, while your legs should be with a full foot on the ground;
- close your eyes, place your hands on your knees with your palms up;
- watch your breath for a few minutes. Try to feel how the air passes through your throat and nostrils, how your chest rises and falls as you breathe. Feel the tension leaving you with each exhalation of air through your mouth;
- at the moment when you feel that the body is completely relaxed, change the rhythm of breathing. On the count “one” take a deep breath, then hold your breath for 4 seconds, slowly exhale for a count of “two”
- next, continue to breathe in the "one-four-two" method; within 10 minutes. It is important to fully focus on your breathing.
Meditation Technique 3. “Trataka”
This method can only be tried at home. The main task here is to focus on the subject. The difficulty lies in the fact that you need to get rid of unnecessary thoughts and fully concentrate on the subject. You can learn more about this meditation technique in this article.
Use special meditation music – so the process will be more pleasant, and the effect will come faster.
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