Daily affairs, work, family are often completely addictive, leaving no time to sort yourself out and fully relax. The whole body, and especially the nervous system, suffers from regular stress, uneven routine at home and at work. How to relax if there are so many planned things around? Meditation – one of the available options to quickly relax and calm down. The technique will not take your precious time – only minutes, but at the same time it will help to overcome stress, anxiety, and along with this, the appearance of many diseases. In this article, estet-portal.com will introduce you to several meditation techniques.
- Walking as one of the meditation techniques available
- How Dance Can Help You Relax: Learning Meditation Techniques
- Stretching as the Best Meditation Technique for Relaxing at Work
- Meditation technique in the form of mindful eating – will it help to relax
- How to master meditation techniques: drawing and breathing alternately
- Daily – not household chores, but a new meditation technique
Walking as one of the available meditation techniques
No time to relax? No problem! When you get back from work, take a walk in the park. The beauty of wildlife will not leave you indifferent and will definitely give you a charge of vivacity and energy. Home Your task – it is to dissolve in the beauty around:
• inhale the scents of flowers and trees;
• listen to the birds singing;
• start breathing deeply;
• feel how the air of nature fills your lungs;
• feel the muscles of your body.
The method will allow you to gain awareness, and such a departure from civilization will help you listen to your own desires. There are many beautiful things around us, try to enjoy the present moment.
How dance can help you relax: learning the technique of meditation
Not only is calmness at the heart of meditation, there is also an active version, which is represented by dance. During fast movements, it is easier to open up in the spiritual and physical sense. Dance helps to get rid of your own thoughts, and concentrate on experiences and feelings.
The ritual can be based on a Sufi dance called – “herself”, which is performed like this: a person rotates around his axis to a certain music in order to connect with the flow.
You can meditate to any music in this order:
• stand for a few minutes with your eyes closed;
• inhale slowly through your nose;
• play the selected melody;
• get rid of unnecessary thoughts and focus on yourself;
• dance, or you can sing or shout as you wish right now;
• after turning off the music, lie down for a couple of minutes in a quiet place.
Stretching as the optimal meditation technique for relaxing at work
You don't have to meditate only within the walls of your own home! The workplace during the lunch break is also suitable for relaxation. An available technique is stretching, which allows you to remove the feeling of heaviness and feel your body. If you perform the technique at home, you can turn on light music or the sounds of wildlife. For a break at work, a workplace is fine, but it is desirable that it be quiet.
The method involves the following steps:
• start by stretching your upper body;
• concentrate on the cervical region, then on the back, lower back, and so on for each muscle group;
• breathe evenly and slowly;
• feel the stretch in each muscle as you stretch slowly;
• end the session by stretching your toes.
Meditation technique in the form of conscious eating – will it help to relax
While eating, many do not focus on this process, it is much more convenient for you to watch your favorite series or news feed. The principle of conscious eating will not only calm you down, but will also contribute to weight loss. When you focus on eating even a small portion, you are able to enjoy and quickly get enough. You can meditate with a few raisins. First, focus on its appearance, smell the aroma, and then slowly bite it in your mouth. While chewing and swallowing dried fruit, focus on the sensations of the tongue, teeth and throat at this time.
How to master meditation techniques: drawing and breathing alternately
Understanding oneself is manifested in our creativity, but not every person is creative. Drawing – an affordable creative activity that does not require special skills, but is a great distraction from daily problems. Taking a blank sheet of paper, you can easily give vent to feelings, and full concentration on the drawing is meditation.
Alternate breathing through the nostrils helps to increase awareness and calm. To master the technique, you should first take a comfortable position. Then, using the thumb of the left hand, close the right nostril and inhale. Then, with the help of the right ring finger and little finger, close the nostril on the left and inhale. This exercise does not take much time, so do 3 to 5 repetitions.
Daily – not household chores, but a new technique of meditation
Do you know that you meditate several times throughout the day without even knowing it? When you brush your teeth, wash the dishes, take a bath or do other seemingly routine things, you take a step towards meditation. The main task is to accustom yourself to approach such things with awareness.
The procedure is not difficult, for example, going to the shower in the morning will calm you down and set you up for positive if you listen to the sounds of water. Try to feel a drop flowing down your body, and leave thoughts about the things that are going to happen that day for later. The ability to focus and feel yourself while doing daily work will help to benefit the whole body.
Available meditation techniques help overcome stress and anxiety. You can learn to meditate if you learn to feel yourself and your body. A walk in the park, a morning shower, painting, and even mindful eating – affordable ways to relax.
So, in order to feel yourself, to think about your desires and needs, it is not necessary to close yourself in a quiet room for half a day. A few minutes of peace can be obtained using the meditation techniques presented in the article. Once you get into the habit of doing your normal activities while focusing on yourself, you will be able to relax and unwind several times throughout the day. Complete relaxation has a beneficial effect on the body, and also gives a powerful charge of vivacity. And sometimes it is so necessary in the bustle of the busy life of each of us.
Read also: Meditation for Beginners: Practicing in Nature
And for a good mood, be sure to do gymnastics for the face. Just three minutes, repeat after the trainer. If you do it daily, your face will be in good shape.
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