/ / Meditation is a great way to relax

Meditation is a great way to relax

For people who are used to thinking about many things at once,The need to concentrate on something can become a problem, so it is very important to find a set of exercises that is right for you. If you just sit and breathe not to your liking, there is a series of exercises that are performed during a walk. If you can not concentrate on something that is a figment of the imagination, listen to the world around you. We offer 4 different meditation techniques designed specifically for beginners, and a few tips from leading yoga instructors. Try each of them and, when you find that you have found the right one, stick to it. This is something like training muscles, which with each occupation are becoming stronger. Only first meditation is work, then it turns into pleasure.

The cornerstone This technique of meditation is breathing -A process that we do not even notice is a natural function of the body. It is on attention to this function that this meditation is based. You should not interfere with the breathing process, but just watch it closely. First, learn to understand each breath and exhalation. Consciousness must follow every respiratory movement, memorizing the movement of air inside the body - its entrance and exit. It is necessary to understand your own uniqueness of the "breathing creature".
With the help of breathing meditation, you canConcentrate at any time and in any place, because we breathe constantly and, attentively watching for even breaths-exhalations, you can calm down. Cyclicality will give peace and tranquility when you feel dull, tired or tense. Be engaged in meditation - an excellent way to relax at home.

Start with 10 minutes, Then increase the time first to 15, and then 20 minutes. These exercises can be done at any time, but regularity is necessary - 5 to 7 times a week.
1. Sit comfortably in Turkish or lie on your back, placing a hard pillow or a curled towel under your knees, another pillow or towel under your head and neck, this is necessary to "free" the larynx. The body should represent a more or less straight line, and the arms freely lie at an angle of about 45 ° C with respect to the upper body.
2. Inhale and exhale through the nose. Feel the air moving along the body, calmly watch its movement. Feel the direction of your breathing. Note the sound - "voice" - of your breathing.
3. Now pay attention to how it changes under the influence of your consciousness and how the latter changes in turn.
4. When thoughts begin to "go" the other way, again focus
Them on the breath.
5. If you have been practicing for a week, try to direct your breathing to those parts of the body that you think are passive or not breathing. Imagine that your body is a vessel, and try to send the breath to those parts that it usually does not reach - the pelvis and the back: for this, imagine that these parts of the body also breathe, and your breath will follow your consciousness.

6. Before you finish meditation, Move your fingers on your hands and feet, thenExtend arms and legs. If you lie, turn on your side, pause before rising and sitting down. Rise slowly: first the body and then the head.
If you can, use earplugs to strengthen the inner voice of breathing - this will give him the "voice of the ocean" and eliminate all extraneous sounds.
While other techniques are neededSolitude and silence, this, on the contrary, "connects" you with the sounds of the surrounding world, suggests interacting and using them, rather than fighting them. Meditation of sounds is also a way of harmonization with the surrounding world and the cosmos. Vata's goal is to know sound as a vibration, not as information. Sound meditation is a way of interacting with the surrounding world, which allows you to get all the energy of the present moment.
Meditation of sounds is special, it can be practiced inBus or at work, even in the middle of a crowded shop. People with a specific mindset can add a mantra or breathing exercises. But most people just welcome the opportunity to focus on something external and find that meditation is one of the simplest techniques.

Start at 5 minutes, Then add a minute or two, the exercises will not last 15-20 minutes.
1. Sit comfortably and close your eyes.
2. To concentrate and calm down, first focus on your breathing, but do not try to change it.
3. Now open your ears and turn your consciousness to the surrounding sounds. Your goal is to hear the whole spectrum of sounds, do not try to recognize them and do not pay more attention to them than to others. Listen to silence and quiet sounds just like loud ones.
4. When you catch yourself trying to recognize individual sounds (the siren of a fire engine, a cat scratching a carpet), regain your consciousness again with the whole spectrum of sounds. 5. Slowly open your eyes, get up and try to keep this "strengthened", concentrated consciousness for as long as you can.
Do one-minute mini-meditation while standingIn the queue or sitting at your desk, at any time, as soon as you feel exhausted. Close your eyes, breathe and listen to the sounds around. Such mini-meditation will help to concentrate and regroup even during a heated debate.
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