Meditation is a practice that dates back thousands of years, has changed a lot over time, and many variations have evolved. Despite all this, they have one thing in common: an internal examination that strengthens our mental and physical health. It is a collective name for spiritual practices that incorporate different techniques of concentration, meditation, and abstraction. Helps cope with stress and anxiety, reduces risk of cardiovascular diseases, improves sleep and helps cope with chronic diseases.
Many people are not convinced of it because they believe that they have difficulty mastering the technique and it takes a lot of time outside of everyday life. This is not true. Recent research suggests that even 10-minute mini-meditations can be helpful.
It is important that the goal is not to achieve perfection. “What we can achieve through meditation is to help train the brain,” Diana Winston, director of the Institute for Vigilance Research at the University of California, Los Angeles, said in an article on Prevention.com. But for whom is the most appropriate technique for meditation? The best thing for everyone is what you’ll really do on a regular basis. It’s also helpful to try something that might be outside of our comfort zone, and if you feel calm and balanced afterward, this is the thing that will work.
This technique comes from the Buddhist meditative tradition. It teaches us to put our minds back if we are not focusing on positive things, and good experiences, due to some disturbing circumstances.
how we start? Instead of taking a quick shower, pay attention to the gentle water temperature, the touch of water droplets on your skin, and the scent of soap. Let’s relax with those.
This type of meditation is usually directed, focusing on a specific intention, such as self-healing or relaxation. He takes us through the pictures with a series of instructions, let’s say we are visiting a beach in our imagination, feeling the sand between our toes, and hearing the roar of the sea. As it guides us step by step, it is probably one of the best methods for beginners.
how we start? Let’s follow that Available online Meditation exercises.
Contemplate the movement
This type of practice is based on movement and is used to focus the mind. This could include, for example, chi tai, yoga, or guaidu. In this case, the focus is on the specific movement, which is usually accompanied by some kind of breathing technique. This puts body and soul in balance.
how we start? It is important to start by seeing a trainer who will teach you the correct technique of movement, whatever its shape. Once we have mastered the basics, we can practice at home.
Bathing in the woods
In the 1980s, the Japanese Ministry of Agriculture coined the term. This practice encourages people to spend as much time in nature as possible, whether it’s taking a quiet walk in the woods, sitting, or even gardening. Since then, more and more research has shown that being close to nature improves mental health, facilitates sleep, and supports relationship rebuilding in social isolation situations.
how we start? Spend at least 20 minutes a day in the fresh air, whether it’s a park or a forest. During this time, turn off your cell phone so that nothing interferes with your relaxation. Move slowly and take deep breaths, and inhale twice as long as you inhale, signaling your body that you can relax. Stop massaging and absorb odors.
It’s also called progressive relaxation because it systematically directs us to focus on different points of the body from toe to head. The exercises are put together to help us recognize problems and resolve tensions. This type of meditation can be performed whether standing, sitting, or lying down is most ideal.
How to start: In this case, it is helpful to practice with educational recordings available on the Internet. Put yourself in a comfortable position in your home position, say lying on your back with your arms and legs outstretched. Focus on your little left toe, take a deep breath and visualize the air passing through our bodies to it, then repeat with each of our toes, feet and hips, separately with our arms and every part of our body. When we’re done, lie down for a few more minutes. Our deepening was successful when we felt better.