7 Simple meditation techniques fast
A Life / / December 19, 2019
If you can not sit still, try these methods of meditation. They will not take much time, but will save you from stress and anxiety.
Children, work, meetings... sometimes difficult for us to find time to relax and be alone with him. However, short rest breaks are beneficial to our health and prevent the occurrence of many diseases.
1. stroll
When you walk through the park or the woods, it's hard not to start meditating. Nature gives us the strength and energizes. You feel the scent of trees and flowers, listening to the birds singing. You focus on the beauty that surrounds you, so live in the moment.
meditation technique
Take a walk in a nearby park. If time permits, go away away from civilization.
Breathe deeply and feel the fresh air fills your lungs. Listen to the rustle of leaves. Feel your own muscles. Feel your body. So you practice mindfulness.
2. Dance
Dance - active meditation. Fast movements liberate man, both physically and spiritually. You focus on the feelings and emotions and not on their minds. An example of a dance-meditation may be a Sufi ritual of "myself." Dancing revolve around its axis at a special music and come in a state of flux.
meditation technique
you can use any kind of dance for a quick meditation.
Wait a couple of minutes with your eyes closed. Slowly breathe in through your nose. Turn rhythmic instrumental music. You need to drop the unnecessary thoughts and words of the songs will only distract.
Do not be afraid to improvise and dance the way you want at this point. You can even shout and sing loudly. Allow yourself to be completely dissolved in the music and dance.
Then lie down, close your eyes and stay a few minutes in silence.
3. bracing
Sitting in front of a computer, we sip mash neck and back. This facilitates a sense of gravity. Stretching will allow you to feel the moment and feel your body.
meditation technique
Find a quiet place where you will not be disturbed. Turn on quiet instrumental music or nature sounds.
Start by stretching the upper body. Pay attention to each muscle group.
Monitor your breathing. Feel the stretch your muscles. Improvise, based on their own experiences. Stretch slowly moving like an animal.
Finish the workout stretching toes. Lie down for a few minutes.
4. mindful eating
During meal time, we often distracted by something else. For example, watch TV or sit in social networks.
Conscious nutrition is not only soothes, but also helps grow thin. Focus on the sensations of taste pleasure from even a small portion. If you eat slowly, your body is saturated more quickly.
meditation technique
Try a simple exercise.
Take a highlight and explore its texture detail. Look to its color and shape. Feel its flavor.
Put flavor in your mouth, then slowly got to the core of her. Feel its taste and aroma. Chow and swallow it, paying attention to what they feel at the moment the teeth, tongue and throat.
Repeat this exercise twice more. You will be surprised when you feel that satisfied all three raisins.
5. Drawing
In fact, all can draw. any creation - a great way to understand yourself better. Drawing engages our senses and allows escape from everyday problems.
meditation technique
Take some paint and turn it upside down. Cover her a sheet of paper, leaving uncovered only a few centimeters lower. On another sheet of paper, draw what you see.
Then open paint another couple of centimeters. Keep drawing until you finish drawing.
Many are what should look like the picture. Simply copying the casual line, you concentrate just on the process of drawing. This is meditation.
6. alternate breathing
An adult breathes in turn two nostrils. The transition usually occurs every 75-200 minutes. Alternate breathing through the nostrils and mind soothing raises awareness.
meditation technique
Take a comfortable position.
Right thumb close the right nostril and inhale deeply through the left. Lower the thumb. The little finger and ring finger close the left nostril and inhale through the right. Then repeat the first action.
Repeat this cycle 3-5 times.
7. daily pursuits
We do not even suspect that we meditate every day. When wash the dishes, brush your teeth or take a shower. If you approach these actions more consciously, you can learn to enjoy them.
meditation technique
Taking a morning shower, do not think about the upcoming events. Focus on the sound of running water. Feel the drops running down his body. Take a deep breath scent of soap.
Try to apply this technique to all mundane affairs.