Relaxing meditation: for resting the psyche and nervous system, for deep relaxation of the soul and body, removal of stress and others

Modern life requires a person constant voltage. From this not going anywhere. Going out, we are experiencing stress from sharp car beeps and from other noise. Come to work, any of us needs to focus to have time to earn as much money as possible. There is also no rest at home. On TV constantly transmit aggressive news. Where to go from such negative?

It is necessary to conduct meditation to relax. They will help to restore mental equilibrium and thereby make it easy to make a difficult situation.

Stages

Experts allocate Three main stages Meditation. Consider them in more detail.

First step

The first stage is relaxation. Before entering the trance, you need to remove the muscle tension in the shoulder belt and in the neck. But what can not be done is to focus. Full relaxation of the psyche requires a complete disconnection from the outside world. It is necessary to remove all stimuli: noise, light, uncomfortable body pose.

Practice can be sitting in a chair or on the floor in a special pose . If you are not yet ready to take a lotus position, then sit on a comfortable sofa and substitute a pillow under your back. In no case can you take a supreme position and start practicing the full stomach. Why? Because you will definitely fall asleep during the complete relaxation of the body.

And remember that when sitting, the posture should be straight.

Second phase

The second stage is concentration. It is necessary to focus on any object and on his characteristics . To do this, select a quiet place where extraneous sounds are not heard and animals are not present. So you can reduce the number of nerve stimuli and separate your consciousness from the outside world. Know that the left hemisphere is very difficult to completely disconnect from the usual mental activity. Despite the relaxation of the whole organism, it will still continue to function. So you It is necessary to do everything so that this activity is driving to a minimum . Only so you can direct the work of consciousness in the right direction.

Your consciousness will be shocked by the fact that you will begin to manipulate them. It is possible that it will go to the offensive and try to play his position. Despite this, you must transfer attention to the neutral position. For this You can use breathing exercises or music . However, other methods are invented that will allow you to quickly concentrate. The meditating person may take turns to sort out the tip of the thumb, other fingers. This procedure needs to focus very much. So you can easily be configured to carry out practice. And, nevertheless, no matter how hard you try, in your head all the time will "get different thoughts".

Do not try to fight with them. Just accept and breathe exactly. They will come and leave, and you continue the work started.

Third stage

The third stage is Contemplation or meditative condition . At this stage, the right hemisphere should suppress the left, and then a holistic picture of Being should be created. Thus, the speculative activity stops, and the consciousness is fully preserved, but goes to a new level. What result will we get? We turn off the system that can recycle information from outside. For example, in the practice of Zen, specialists stop speculative activities and at the same time retain consciousness. A person seems to be immersed in a different state, and when it comes back, he sees the world around quite different.

All this is because During the true trance, a person may experience such experiences that will change its worldview and meaning of life. After leaving meditation, people begin to build new relationships, including with themselves. Meditation allows you to enter such a state that helps to come to your "I", and there comes an awakening.

Techniques

When the nervous system works badly, then a person begins to experience various neurosis, depression, fatigue and depressed state. At the same time, the cardiovascular system suffers. That's why It is necessary to engage in various soothing practices, such as meditation to relax. She helps to enter the state of rest and establish the work of the nervous system.

Respiratory

The most relaxing meditation is based on breathing. This ancient technique allows you to configure your body to heal. It is also useful for calmness, and to restore the psyche. The best mentors have come up with such a method for a long time, and now contemporaries continue to apply it.

1. Select a convenient posture. The back should be smooth. Hands put on her knees, and palm directed up. Eyes should be closed.
2. Focus on inhales and exhalations. Feel like your lungs are filled with air and even how this air, satisfying your brain with oxygen, slowly comes out.
3. Then you need to go to the exercise of the breath's delay called 4x4x4. Inhabit and consider up to 4, delay your breath and consider up to 4, we exhale and consider up to 4.

After such manipulations, you can feel how all your troubles and anxieties leave. Enjoy the rest of the rest.

Audio

Listening to meditations - Pretty light way to enter trance . So that nothing distract you, put on the headphones. In addition, meditation may contain specific frequencies. They fully transmit headphones. If there is no possibility to use headphones, then simply turn on the audio recording on the volume that will be comfortable for your ears. Watch carefully during breathing meditation. Slowly breathe air and slowly exhale. If you have any thoughts, do not distract, try to simply not notice or skip them. The position of the body should be comfortable. If you can afford to be in the lotus position, then let it be. Another, more sensitive people can be recommended to take a half-sized condition in a comfortable chair.

The time of classes can be chosen at will. However, experts argue that The best meditation hours is the morning or evening. Of course, it is possible to engage in audiomeditization and sitting in transport, but you will not feel effective from such a classes. If you still want to practice the practices always and everywhere, then Listen to nature sounds . They are the best ways to relax the soul and body.

Visualization

To fulfill the meditation of such a directivity, it is simply necessary to have a good imagination. If the imagination is not developed, then This technique is able to develop visual ideas in consciousness. who are needed to any sensible person. What you need to do:

1. Take a convenient posture. To do this, use the sofa. Those who want, you can sit on the floor and take the lotus position or half a speed.
2. Close your eyes and imagine that you are on the seashore. You hear how the waves beat the shore. Sun rays caress your skin. From this you are warming up and glow from the inside.
3. Mentally stand out of the sand and walk along the shore. As beautiful here. With high mountains, evergreen pines are watching you, and the sea manites with its turquoise water.
4. Feel like the wind caresses your face and you are happy from what you are in such a beautiful and beautiful place.
5. Immerse yourself in this oasis of happiness and peace.

This practice should be performed every time you get tired. So you get rid of poor mood and inner gray.

Basic techniques

There are techniques that gave the beginning of meditations of various focus. So, consider them.

1. For deep reflection, also for the soul and body is carried out Practice of the Bhavan Metta. . With the help of upbringing love, first to yourself, and then to other people, a man becomes wiser and calmer. To perform the technique, you need to breathe deeply and talk to yourself: "I am happy." Ultimately, you must wish the world of happiness and well-being. So you surround yourself by positive.
2. To remove stress, to calm nerves you need to spend Meditation called Vipassana. Keep your back smoothly and close your eyes. Blow smoothly. Focus on sunny plexus. If bad thoughts overcome you, then drive them out or visually turn them into clouds that disappear. All the bad passed. The sun comes out. Feel a complete relax from what seen.
3. Vedante Antistress Meditation . Feel yourself with a particle of the universe. Close your eyes and imagine it. At the same time breathe smoothly and relaxed. This technique must be done when you feel alarm. Such manipulation can be held for recreation.
4. Full relaxation can be meditation in motion. Also relaxation in motion will help you from voltage after a hard day. When you execute this technique while walking, make breaths and exhalations. For example, having inhaled, one foot should come into motion and break away from the floor. When you exhale the foot, we lower the floor and rely on it with all weight. The same must be done on the other foot.

Tips for beginners

Before you start, you need to seek advice to those people who have a certain experience. So, You can take advantage of the following recommendations.

1. Choose a place . It must be quiet. If you do not have the opportunity to find such a place, then ask your loved ones for a while do not disturb you. The room should emit light and be well ventilated. Remember that you have to breathe deeply and it is desirable that you breathe full of pure air.
2. Also yours clothes should be comfortable . Select time for practicing yourself, based on your personal interests. Remember, meditations can be done at any time of the day. But it is better that it was morning or evening.
3. Select a convenient posture . If you are hard to sit for a long time and focus on your feet and spine (as in the case of lotus or semi-trip position), then use the chair or sofa. You can put a soft pillow under the back.

There are also such poses.

1. Pose in Turkish (Sukhasana Pose) is running sitting on the pillow. Spin keeps smoothly. Palm raised up.
2. Pose on a chair. It is advisable to sit on the edge of the chair, which has a solid seat. Foot set exactly on the floor, and put on her knees with palms up.

Next, consider a simple technique that you can apply.

1. Select and take a convenient post.
2. Focus on your feelings. If you feel discomfort, eliminate it. For example, your leg can suddenly grab cramps. To suffer in this case is not worth it. We must wait when discomfort will pass, and again begin the actions.
3. Put alarm clock for 15 minutes.
4. Close your eyes and start deeply breathing on "times, two, three." Do this exercise 5 times.
5. Continue to breathe and feel your body. It should be relaxed, just like your thoughts.
6. With each breath and exhale even more relax. Feel the body completely. Feel how pain leaves. Your thoughts are exempt from negative.
7. Continue to keep yourself in such a state. Soon you will feel how heat is bottled all over the body, and your mind is connected to the universe.
8. After the alarm clock works and you will open your eyes, feel your body again. What changes do you feel? Sit and think for a few more minutes about what you experienced during meditation.

A person has to make mistakes. To not perform them, read the following information.

1. Do not be in a tense state During meditation. It is aimed at relaxing your body and mind.
2. Do not try to disable your mental activity. The more you do it, the stronger the thoughts will be "wedging" in your head. Watch them as if from the side, so to speak, abstract from them.
3. Do not belong to the process of meditation. If you are strongly focused and wait for something unusual from this stage, then you will not work. Let the development of the situation go to their natural move. You will soon feel the result.
4. Not always meditation is obtained. If you have a bad mood, you still have to do practice. Redesill yourself. First, so you can get rid of the negative, and secondly, overcome your "I".

Imagine how you will be nice if you defeat yourself.