There are quite a number of meditation techniques, which were developed by practicing yogis for centuries. Among them are very complicated, and those that can take anyone directly in the office. To do this, you need to be left alone for at least 15 minutes. Bench in the shade of the trees is also nice in a summer park.
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Meditation allows us to soothe our body and mind, to look into themselves and possibly find hidden reserves. But in order for this to work, the first time (at least 2 months) need to practice every day, and then reduce the occupation up to 2 times a week. You understand that if you do it on occasion, you are unlikely to get the desired effect.
Breath "one-four-two"
Deep breathing - one of the most simple and effective technique that is available not only to those who have been practicing, but also beginners.
Method:
1. Find a nice quiet place where you will not be disturbed for 10-15 minutes.
2. Sit in a comfortable position, always keeping your back straight. This may be a posture-legged on the floor, and maybe even a comfortable chair, but the legs must always stand on the ground full of feet.
3. Close your eyes and put your hands on your knees, palms up.
4. A few minutes just observe your breathing. Realize and feel as the air passes through your nose and throat. Feel like during respiration goes up and down your chest. Notice how the tension leaving your body gently with the exhaled air through the mouth.
5. When you feel that your body is relaxed, change the rhythm of your breathing. Take a deep breath at the expense of "one", then hold your breath for four seconds, and exhale slowly through "two".
6. Continue to breathe on a "one-four-two", focusing on the breath for 10 minutes.
Alternatively, you can do so under the special meditative music from the bells at regular intervals. This way you can keep track of your meditation more relaxed and enjoyable way.
Meditation with candles
This will hardly be able to do in the office, so it is better to try out this method at home. At the heart of any meditation is the ability to focus on an object. Our body and mind completely relaxed, but at the same time, we are focused on a specific subject. It is difficult when you consider that in our time multitasking our consciousness only does that switches to the short time between multiple tasks. Some manage to make them almost simultaneously. But more than once, it was observed that the successful execution of the job is cutting off all the excess and focus on a specific goal. This will help us practice meditation with candles.
Method:
1. Turn off all the lights (if it is evening), or curtain the window curtains.
2. Sit in a comfortable position, keeping your back straight.
3. Light a candle and place it at the level of your eyes at arm's length.
4. Focus your eyes on the tip of the flame of a candle, while trying to blink as little as possible. When performing this technique, your eyes may start to water, but it is good (one of the reasons that this meditation technique helps to improve eyesight).
5. Let the flame of a candle fill your consciousness. If your head start to climb distracting thoughts, try to again focus on the candle flame.
6.After a few minutes, close your eyes and focus on the image flickering and dancing flame of a candle in your mind.
7. Open your eyes and take a few deep breaths.
Meditation "body awareness"
In our body takes place thousands of chemical processes, but we do not notice them. Awareness of your body, feeling it from head to toe on their feet - this is one of the finest methods of relaxation and concentration. There is only one point that you need to know - if the pose is very easy, you can just go to sleep :)
Method:
1. Sit or lie down in a comfortable position for you. If you're sitting, do not forget to keep your back straight!
2. Breathe deeply. Imagine the tension leaving your body with each exhalation. If you divert any discomfort in your body, try to find a position where you can fully relax.
3. Move your attention to the tips of the fingers of his feet, focus on the slightest sensations that occur in that place. Imagine how you direct your breath to the fingers, imbuing them with a sense of warmth and energy.
4. When this zone is to completely relax, direct your attention up the body through the knees, hands, spine, face - straight to the top of the head (crown).
5. Feel the warmth, relaxation and tranquility that fully envelops your body. After that, you feel full of energy and ready to cope with any challenges and life situations.
Personally for me the most difficult is the exercise with a candle, as I always difficult to give a complete shutdown of the thinking process. A third technique is the most pleasant, because if it is done by meditation music, then you can really go to sleep! So it is better to do at home and after a soak in this relaxed state for another 10 minutes.