Relaxation and Meditation

  • 07

    February, 2018

    Relaxation and Meditation

    Posted by : Relaxation and Meditation

    Category : Just RELAX

    Relaxation & Meditation

    The most scientifically and time-tested method to build concentration abilities, and one-minded focus is with meditation.

    Meditation has a rather straight-forward approach.

    “The technique of meditation is to keep the mind fully occupied on one thing. When the mind is fully occupied on one thing, it is kept away from many things, and it becomes quiet. Then, you find a kind of calmness, and in that stillness even that one thing will slip away after some time.“ (Yogaville, 2017)

    Those wishing to try out Mindfulness Meditation https://positivepsychologyprogram.com/mindfulness-meditation/

    can follow these steps:

    1. Sit comfortably on the floor with legs crossed, or on a chair with a straight-back.
    2. Focus on your breathing, such as the rising and falling of the belly, or the flow of air in and out of your nose.
    3. Once you’ve managed to concentrate on your breathing, expand your awareness to the other sounds and sensations around you.
    4. If thoughts enter your mind, let them go and re-focus on the breath.
    5. As soon as this is mastered, begin to expand your awareness once again. (HelpGuide, 2017)

    Another meditation to try is known as the Body Scan:

    1. Lie on the back with eyes closed, and legs/arms uncrossed to each side.
    2. Begin by focusing on the breathing and start to feel relaxed.
    3. Start by sensing the toes, and imagine the breaths flowing to them.
    4. After a few breaths, move your focus to other parts of the body. (Start from the feet and work your way up to your shoulders and face.)
    5. Once the scan is complete, take note of the sensations in your body.
    6. When the process is done, open your eyes and stretch as necessary. (HelpGuide 2, 2017)

    Practicing mindfulness meditation for 10-20 minutes a day can help create calm and ease, and yield many benefits by reducing pain, insomnia, anxiety, depression, anger, and more. And while it is possible to feel “a sense of peace and quiet…after eliciting the relaxation response, long-term psychological and physiological changes may take several weeks or months.” (Benson, 1993)

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