Meditation is an uncomplicated method that, if observed habitually for as little as 10 to 15 minutes everyday, can help youto managestress, reduce anxiety, improve cardiovascular health, and obtain a larger capacity for relaxation and recreation.
When introduced to a sudden stressfactoror threat, our bodies tend to react with a specific “fight or flight” response. This response causes an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles in the body.
Types of meditation procedures
The relaxation response
The relaxation response is a method created to evoke the contrary physical response from the “fight or flight” response — a fettle of significant and rich relaxation whereby our respiration, heartbeat rate, blood pressure, and metabolism are reduced. Teaching our bodies on adaily frequency to attain this state of relaxation can bring about improved emotional and mental composure, lower blood pressure, enhanced digestion, and a decrease in daily stress.
The relaxation response technique entails the quiet act of repeating of a word, sound, or phrase while seated silently with eyes shut for 10 to 20 minutes. This is to be carried out in a calm,distraction-free location. It is preferred to be seated than to lie down in ordernotto fall asleep. Relax your muscles beginning with the feet and advancing up to your face. Breathe through your nose in an unhindered and natural way.
To the best of your capacity, turn a blind eye to anddispel all disturbing feelings of anxiety or thoughts by concentrating your attention on the repetition. Opening your eyes to look at a clock while you are observing this technique is fine, but do not set an alarm. Remain on your seat when you are through, keeping your eyes shut first and then open them, and slowly permit your thoughts to come back to everyday reality.
The technique demands some practice and may be hard initially, but with time almost anyone can learn to achieve the desired state of relaxation.
Mindfulness-Based Stress Reduction
Thisis a type of mindfulness training employed in many research studies. The aim of mindfulness meditation is to teach the brain to abide in the moment. In doing this, people who practice this art are instructed to let go of regrets about the past as well as worries about the future.
The technique includes imaginations to help movethe mind’sattention away from thoughts that cause worry.
In this technique, you are to lie back on a mat and check in with every part of your bodyusing your mind. You relax all the tension in your jaws, then your neck, your shoulders, down the body.
The objective is to stop the mind from roaming about and to teach it to consciously attach with your body. Do your toes feel colder than the rest of your body? Are you feeling resistance in any part of the body?The body scan method helps you get in touch with your body.