Relaxation for three breaths
Helpful Hints / / August 12, 2017
Through meditation you can in just a few minutes to calm nerves, to extinguish the outbreak of emotion and achieve peace.
summer we always start intensively engaged in their health care not only relax and saturate yourself with vitamins, but also increase their resistance to stress.And for this, experts say, you need to learn to relax - to quickly and correctly.To learn the meditation technique is simple, it is much harder to make it their daily habit.Therefore, we recommend to devote to this task a part of their summer vacation.Among the four different types of meditation, choose the most suitable for you and exercise several times a day.Your goal - to learn how to banish disturbing thoughts, abstract from the outside world and focus only on their feelings.
Slow deep breathing calm returns less than a minute, regardless of where you are and what people are doing at the moment.This is the easiest and most affordable form of meditation, your magic wand in stressful situations.Three deep breaths
first slowly inhale and exhale through the nose.The next breath has to be deeper and exhale even more slowly, and also through the nose.And the third time, breathe in slowly so that literally feel how the chest is filled with air.Similarly, make in and out, watching your feelings, at how easily released.At this point, you should not think about anything except breathing.Imagine that your thoughts - it's rambunctious child or kitten, you are trying to sit on the seat.Similarly, straightens himself, returning the mind in the right direction.Think only of your body, follow only their own physical sensations.Do this exercise several times a day, for example at the beginning of each hour, and it will help you in difficult moments.
If you are overexcited, something excited or feel growing anxiety, you should help the motor meditation.Outwardly, this exercise looks like a conventional 15-minute walk, but it is not.After all, it makes sense not only in the movement, and conscious movement.
first five minutes you go from its normal speed, the following five - two times more slowly and last five minutes of Chagall, reducing speed by half and still completely turned his attention to his actions.Mentally, comment on them, "I raise my leg, put it on the ground, tear off the heel of the second leg ..." If the thoughts will go away, try to focus again.Nothing extraneous should not at this time to distract you.
Please Ask for help "to heaven", as it is done deeply religious people.Write the word in advance, for example: "Lord, give me peace and serenity, give strength to accept the things I can not change, and the courage to do everything in my power."In principle, any text can be up to a small lyric poem or a passage from a poem.
least five minutes a day, you have to devote to reading this request.Repeat it aloud, skipping through itself every word.Listen to the sounds, just think about the meaning of what was said and nothing more.This type of meditation is always appropriate, but it works particularly effectively in those moments when you are angry and somewhat angry.
So meditation can a woman with a well-developed imagination, those who like to dream.You have to learn the right time to cause memory fond memories and be immersed in a relaxed state of rest when you enjoy life, not think about the past or the future.Usually these sensations we experience, watching the sunset, listening to symphonic music, meeting after a long separation from loved ones.
Sit in a comfortable chair, close your eyes.Several times take a deep breath.Think one of those moments which have been around smells and sounds that you wore, what time of year it happened.Hold for 1-2 minutes in his memoirs and return from the past to the present.This exercise requires a daily workout that you can easily replay it at a time when close to despair.
Choose your type of meditation
|meditation View||Suitable for||Runtime|
|Breath||energetic and business||1-2 minutes|
|Steps||restless and fussy||15 minutes|
|Please||Believers desperately||5 minutes|
|Remembrance||dreamers and romantics||5 minutes|