Want to stress relief and relaxation through meditation? Because for most people, stress is an unpleasant part of our daily existence. However, just because stress is unavoidable doesn’t mean, it has to dominate our whole life. Stress relief and relaxation through meditation can be the best outcome of meditation.
Relaxation through meditation which usually involves cultivating calmness by using an object of focus, like your breath or a visualization are often one effective tool to assist manage and ease stress.
Getting started with Stress Relief and Relaxation through Meditation is very easy and simple. The best part is, it is available for all of us, anywhere and anytime we need it. As it’s all about finding some time for yourself, doing some focus, breath and relax and that’s all.
In fact, if we learn meditation and do it properly it may lead not only to reduce stress but also is a good source of better mental and physical health, which ultimately translates into a better quality of life.
Start with a 10 Minute Exercise
There are multiple stress-relieving techniques you can try, most of which involves focusing your attention on the breath or an object that promotes calmness and increases body awareness. Stress relief and relaxation through meditation can be just a ten-minute formula.
It can be achieved by following a simple step by step 10-minutes method mentioned below, but remember it doesn’t matter which technique you choose to get the most out of meditation, important is that you practice it regularly and strive towards making it a part of your daily routine.
To start off you need to start with a deep breath. There is a reason why so many meditation techniques involve taking long, slow deep breaths it’s an incredibly effective, scientifically proven way to relax the mind and the body.
Researchers at Columbia University found that slow deep breathing is associated with the feelings of relaxation. we can learn to relax our minds. Here’s how we can do it.
Focus on Your Breath
Find a quiet space and get comfortable. Take five deep, audible breaths in through the nose and out through the mouth focusing on the sensation of your breath.
As you breathe in, think about taking in the fresh air and expanding the lungs; as you breathe out, think about letting go of any stress in the body and mind. On the last exhalation, let close your eyes gently.
Check-In Pause and Take a Few Moments
Check-In Pause and take a few moments to settle into your body. Acknowledge your senses, noticing anything you can smell, hear, taste, or feel.
Scan your body from Top to Bottom, observing any tension or discomfort. Scan a second time, observing which parts of the body feel relaxed. Take about 20 seconds for every scan.
Notice any thoughts that arise without attempting to change them. Note your underlying mood, becoming aware of what’s there without judgment.
Back to the Breath
Again, return your attention to your breathing. Don’t make any effort to change it. Simply observe the rising and falling sensation in your body. Focus on the quality of each breath. Is it deep? Shallow? Long or short? Fast or slow?
Silently Count the Breaths
1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1. If thoughts bubble up or your mind starts to wander, don’t worry. Just guide your attention back to the breath.
Spend 20 to 30 seconds just sitting means allowing your mind to be free. It doesn’t matter whether you’re calm and focused or inundated with thoughts — just let your mind simply be.
Prepare to Finish
As your practice comes to an end, bring your awareness once again to anything physical you may be experiencing. For example, your posture or where your feet make contact with the floor. Notice anything you’ll hear, smell, taste, or feel.
Try to recognize how your mind feels and then make an intention to carry those feelings of calmness and relaxation into the rest of your day.
Meditation is a great way to grow and develop, if you can control your mind then you can easily control your body. To feel comfortable with the way you think and feel enables you to become more aware of your thoughts and feelings. It makes you active and prepares your mind for further tasks. Hence Stress relief and relaxation through meditation can be a mindblowing thing for most of us.
That’s what we found really interesting and useful regarding Stress relief and relaxation through meditation. Please comment below and lets us know about your thoughts on it.