Many people prefer to lean on the sofa first to unwind, relax and rest. He thinks that after a stressful day, going in front of the TV and making a zombie will work. Instead, it is necessary to use the method of opening deep resting channels of our body, which will be more effective. With this method, we activate a state of deep relaxation that puts stress, slows our breathing and pulse, lowers blood pressure, and brings our body and mind back into balance. For this, you can use relaxing techniques such as deep breathing, yoga, meditation, rhythmic exercise, or tai chi.
If you want to pay a professional for a massage or acupuncture session, you can use most relaxation techniques at home on your own and free of charge. However, there is no applicable technique that works for everyone, you need to find the right one for yourself. It is useful to try many methods to decide which movements will make you comfortable. With the trial and error method, you will find the one that suits you best.
If you include the method you have found into your life regularly, you will sleep more comfortably, get away from your anxiety and stress, and increase your energy and positive mood. You will witness an increase in your general health and well-being.
Step 1 of Relaxation
Deep breathing is a simple but impressive technique. You need to focus on full, cleansing breathing. It is very easy to learn, you can apply it almost anywhere. Deep breathing is the cornerstone of many relaxation and stress reduction methods. While practicing the deep breathing technique, you can use other relaxing aids such as aromatherapy and calm music to focus better. All you need is an environment where you can lie down in silence for a few minutes or relax.
* How to Exercises?
Sit on your back. Put one hand on your chest and the other on your stomach.
Breathe through your nose. The hand you put on your stomach should rise slightly.
As you exhale through your mouth, feel your abdominal muscles contract.
The hand on your stomach should go in while exhaling, and your other hand should move very little.
Pay attention to breathing through your nose and mouth and count your breaths. If you have trouble breathing from your stomach while sitting, you can lie down.
Muscle Relaxation
This relaxation technique is Progressive muscle relaxation, a two-step process in which different muscle groups in the body are systematically stretched and relaxed. When you apply it regularly, you will feel the change in your body. You will see how it makes you feel as well as full relaxation. You will witness that your mind relaxes while your body relaxes.
-How Do We Practice?
Before applying this method, it is also useful to consult your doctor first if you have a chronic disease, muscle spasm, back problems or serious injuries.
Start the relaxation from your feet first and then work your way up to your face.
Loosen your clothes, take off your shoes, and get rid of anything that is pinching your body.
Continue taking slow, deep breaths.
When you feel ready, just focus on your right foot and see how you feel.
Relax your feet, look at the tension that flows when your foot relaxes.
This time, shift your attention to your left foot. Do the same.
Feel the different muscle groups moving slowly inside your body contract and relax.
Practice a lot at first and then you will see that you have achieved your goal.
Stage Body Scan
This method of meditation is one in which you focus on various parts of your body. Like the progressive muscle relaxation method, it starts with the foot and then spreads throughout your body. Instead of relaxing and stretching your muscles, focus on every part of your body, regardless of good and bad.
Lie on your back, spread your legs diagonally, relax your arms, focus on your breathing for about two minutes until you feel comfortable.
Try to feel your focus point on your right foot. Picture the deep breath flowing from your toes.
Then focus your focus on the sole of the right foot. Adjust the sensation in that part and focus on your left wrist after a minute or two. Move up to your calves, knees, thighs, abdomen, upper back, chest, and shoulders. Go back to the same areas from there.
Write down how you feel after you finish your body scan and relax for a moment in silence.
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