Stress Management Techniques with Meditation and breathing techniques
There are several ways to manage your stress naturally and meditation is one of the techniques that you can practice in the comfort of your own home and at your own convenience. Although the techniques of meditation vary from religion to religion, the basic techniques and effects are similar. You don’t have to be an Eastern mystic to explore this age-old path to mental and physical calm.
Meditation method
Meditation should not be done less than 2 hours after a heavy meal. A hot bath is recommended, If a bath is not possible at least wash your hands and face, blow your nose, brush your teeth and splash your eyes with cold water. your clothing should keep you warm, but be loose-fitting, and you should remove your shoes.
You need a comfortable and relax position but one where there is no danger of falling asleep. The best meditation posture is the eqyption posture: sitting in a chair with an upright back to support you, with your feet placed flat on the floor. Locate the balance point where your weight presses most fully on the chair seat. Place your hands cupped in your lap with the palm of one over the back of the other, or rest your palms on your thights, whichever is most comfortable. Your body should be straight but not rigid, with your
head in line with your spine and the chin kept level. During mediation, remain as still as possible.
Breathing Techniques
All techniques agree that meditation should begin with slow, regular, quiet and gentle breathing. Always breathe through your nose, taking the air deeply into the abdoment so that your stomach swells slightly as you inhale and then flattens again as you slowly exhale.
Meditation process
Once you have mastered calm breathing, you can begin the process of meditation itself. For this you need to select a meditation object to concentrate on, shutting out all other thoughts. It may be something you have seen: a flower, a scene such as waves in the sea, a stream, or a special design for meditation (called a yantra). Or it may be a word or phrase, repeated aloud or mentally (a mantra);something heard like birdsong or a ticking clock; your own rhythmic breathing; or a positive feeling such as religious adoration. To avoid distraction, meditate with your eyes closed. For visual meditation look at the object for a few minutes; then close your eyes and concentrate on its after-image in you mind; open your eyes and repeat. Some people worry that they cannot retain complete concentration for the full 20 minutes during the meditation, but this does come with practice. If you do find your mind wandering, don’t jerk it back harshly to the meditation object - allow it to drift back into focus gently.
Result of Meditation
When the time is up, do not rise abruptly, open your eyes and sit quietly for a few minutes before getting slowly to your feet, so that you carry the relaxation of meditation into your subsequent movements. You should find that your body feels more at ease and your mind is able to focus more sharply. Practice this stress management technique daily, Within a couple of months you should begin to feel the long-term benefits of Meditation. Regular practitioners say they need less sleep, or feel more refreshed when they wake up. Energy and concentration are improved, stress is better managed and relaxation becomes easier to achieve. And with this new feeling of well-being comes greater enjoyment in life and more fulfillment in personal relationships.
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