3 simple meditation techniques for relaxation and self-discovery

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There are quite a number of meditation techniques that have been developed by practicing yogis for centuries. Among them there are both very complex and those that anyone can do right in the office. To do this, you need to be left alone for at least 15 minutes. A tree-shaded bench in a summer park is also fine.

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Meditation allows us to calm our body and mind, look into ourselves and perhaps find hidden reserves. But in order for this to work, at first (at least 2 months) you need to practice every day, and then reduce classes to 2 times a week. After all, you understand that if you do it from time to time, you are unlikely to get the desired effect.

Breathing "one-four-two"

Deep breathing is one of the simplest and most effective techniques that is available not only to those who have been practicing for a long time, but also to beginners.

Method:

1. Find a pleasant, quiet place where no one will bother you for 10-15 minutes.

2. Sit in a comfortable position, making sure to keep your back straight. It can be a Turkish-style leg position on the floor, or it can be a comfortable chair, but at the same time, the legs must always be on the ground with full feet.

3. Close your eyes and place your hands on your knees, palms up.

4. Just watch your breath for a few minutes. Become aware and feel the air flowing through your nostrils and throat. Feel your chest rise and fall as you breathe. Notice how the tension gently leaves your body along with the exhaled air through your mouth.

5. When you feel that your body has relaxed, change the rhythm of your breathing. Inhale deeply for one count, then hold your breath for four seconds and exhale slowly for two counts.

6. Continue breathing in the one-four-two method, focusing your attention on the breath, for 10 minutes.

Alternatively, you can do it with special meditative music with bells at a certain interval of time. This way you can keep track of your meditation time in a calmer and more enjoyable way.

Candle meditation

This is unlikely to be done in the office, so try it out at home. At the heart of any meditation is the ability to focus your attention on an object. Our body and mind are completely relaxed, but at the same time we are focused on a certain subject. This is quite difficult, considering that in our time of multitasking, our consciousness only does what it switches in a short period of time between several tasks. Some people manage to do them almost simultaneously. But as it has been noticed more than once that the successful completion of the task consists in cutting off all that is superfluous and concentrating on a specific goal. This is where the practice of meditation with candles will help us.

Method:

1. Turn off all light sources (if it's evening) or use curtains around the windows.

2. Sit in a comfortable position with your back straight.

3. Light a candle and place it at eye level, at arm's length.

4. Focus your gaze on the tip of the candle flame, while blinking as little as possible. While doing this technique, your eyes may start to water, but this is good (one of the reasons this meditation technique helps to improve vision).

5. Let the candle flame fill your mind. If distracting thoughts begin to creep into your head, try to focus on the candle flame again.

6. After a few minutes, close your eyes and focus on the image of the candle flame flickering and dancing in your mind.

7. Open your eyes and take a few deep breaths.

Body awareness meditation

There are thousands of chemical processes going on in our body, but we do not notice them. Awareness of your body, feeling it from the top of your head to the tips of your toes is another of the great methods of relaxation and concentration. There is only one thing you should be aware of - if the position is very comfortable, you can just fall asleep:)

Method:

1. Sit or lie down in a position that is comfortable for you. If you are sitting, remember to keep your back straight!

2. Breathe deeply. Imagine the tension leaving your body with each exhalation. If you are distracted by any unpleasant sensations in your body, try to find a position in which you can completely relax.

3. Transfer your attention to the tips of your toes, focus on the slightest sensations that arise in that place. Imagine directing your breath to your fingers, filling them with a sensation of warmth and energy.

4. When this zone is completely relaxed, direct your attention up the body through the knees, arms, spine, face - straight to the top of the head (crown).

5. Feel the warmth, relaxation and calmness that completely envelops your body. After that, you feel full of energy and ready to cope with any tasks and situations in life.

For me personally, the most difficult exercise is the candlestick exercise, since it was always difficult for me to completely turn off the thought process. And the third technique is the most enjoyable, because if you do it with meditative music, you can really fall asleep! So it's better to do this at home and after the end, lie down in such a relaxed state for another 10 minutes.