Knowing relaxation techniques will help you find the technique that works for you. We all have our individuality and different things work for us, so I invite you to continue reading the article and learn how to meditate with the 7 steps you will see below.
remember that Relaxation techniques, like everything in life, require skills that must be worked on. to achieve the mental state we want in every meditation. Do not be discouraged if you do not feel changes in yourself, continue to practice to achieve deep relaxation, peace of mind, this state called “Nirvana”.
Evolution of meditation
Meditation has always had many stereotypes associated with it, which have their origins when the practice came to the West. For some reason in the West we believe that meditation is for a narrow type of person, for people with specific beliefs or for those with a “hippie” lifestyle.
However, originally meditation is a daily practice more like washing or eating, but with spiritual attribution; a channel to achieve peace with oneself and approach the divine.
Today in the West we have realized the great benefits of relaxation techniques such as meditation. From spiritual benefits to how to connect with our deepest desires, to detachment from conditioning and social pressures, to a few minutes of honesty with ourselves that manifests in emotions that communicate our needs. And above all, spend a few minutes a day listening to yourself and loving yourself, a way to feel connected to yourself to more easily manage our emotions and the obstacles of the day.
There are so many benefits that meditation brings us every time we practice it that it is almost impossible to write them all down. Therefore, we will write the main benefits both physical and psychological, i.e. cognitive and emotional.
On the physical level:
- Reduces blood pressure when high.
- It facilitates the reconciliation of sleep by helping to restore the sleep-wake cycles.
- Balances heart rate.
- Secretion and release of hormones from the parasympathetic system providing a feeling of pleasure.
- Reduces pain and muscle tension.
At the psychological level:
- Increases attention, memory and mental clarity.
- It works on the capacity for empathy and altruism.
- It reduces stress and anxiety as well as symptoms of depression.
- Helps with emotional stability and self-management of daily emotions.
- It increases the level of awareness of self and the outside world.
- Facilitates decision making and conflict resolution.
- Create a channel to listen to and receive intuition.
7 steps to meditate
This is a summary of the main steps to meditate on.
1. Quiet space
Find a quiet place where you know you won’t have interruptions and where you feel comfortable. It creates a relaxing atmosphere; maybe put on a candle, incense, or background music. If you have the opportunity to do it in an outdoor place, do not hesitate to do your meditation there and take the opportunity to connect with the sounds and smells of nature.
Wear comfortable clothes or save on them if you can. The goal is not to feel any pressure in your body from any fabric, so look for clothes without strings or rubbers so you don’t focus your attention on them when meditating. Also, a cushion, mat, or base that you can sit on or stretch out on can be helpful. You decide the position, lying down with your arms and legs slightly open or sitting with your legs crossed or stretched out and your hands resting on your knees.
Once you feel comfortable in the atmosphere you’ve created and in the position you prefer, it’s time to start relaxing.
Start breathing naturally by watching exhale and inhale. You can put one hand on your chest and another on your abdomen to feel your breath and focus on it.
If you feel that you are breathing only with your chest, or only with your belly or only with your abdomen, try to distribute the air in this order: chest, belly and abdomen. To evacuate the air you will follow this order: belly, belly and chest.
4. Mental Noise
If bodily sensations, thoughts, visions, etc. are coming. let them come, welcome the feeling or the thought and stay with what they give you to give thanks and let go. Whatever comes to your mind or body is information about your mood, how you deal with the present and even what unconscious blockages prevent you from moving forward.
Remember; receives, welcomes, thanks and releases.
5. Body awareness
At this point, you will feel relaxed, as if you were in a state before you fell asleep. Now is the time to walk through your body, focusing on relaxing each part in a specific way.. Start with your feet and continue with your body until you reach the head, the top. You can emphasize the head part as this is the most difficult area to relax; chin, mouth, cheekbones, nose, eyes and forehead.
If you find it difficult to relax parts of your body, you can follow the tension relaxation technique. You need to squeeze the part you’re focusing on as hard as you can for a few seconds, then release all the tension all at once.
When your body is in deep relaxation, you receive sounds and feelings, thoughts and memories but these no longer disturb your relaxed state, but effortlessly as they arise, if they leave, they don’t penetrate us.
If you had a concern before you started meditation, or a goal to work on, or an idea to illuminate, now is the time to verbalize it. You can verbalize your intention or will to meditate in a low voice, aloud or inside by reflex. You can also focus on a color associated with a chakra, or even verbalize a goal-directed mantra you need.
When you feel that you are flowing with the state of relaxation and we even observe how a smile of well-being takes shape in the mouth, it’s time to remember that you can always return to that safe place; a state that only you, when you want and need it, can create to reconnect with your center of peace and well-being.
Only you have the power and the tools to enter within you. In that safe place where all is well here and now, where we nurture our souls with love and respect, where we feel connected to ourselves and can understand and accept each other.
You can verbalize “It’s a safe place, here and now everything is fine. I can go back to this state whenever I want.”
Take a deep breath and exhale before opening your eyes and coming back to reality present full of strength and security.
The practice of meditation has been studied by different fields and professionals. All research and studies have concluded with the same; meditation brings benefits at different human levels. Therefore, a practice without contraindications can only attract positive and benefits for those who practice it.
Today we have little time and a very rigid routine. Meditation does not require financial investment, since you only need your being body and soul, without materials or displacements, without requiring a certain time. A meditation with beneficial effects can last 10 minutes or 1 hour, but the result never depends on time, but on quality.
These 7 steps will help you meditate when, how and with whom you want. If you feel that it is difficult for you to concentrate or pay attention to relax, you can always contact me to initiate you to relaxation techniques, and in particular meditation. I offer you a guided meditation to enter the world of relaxation and connection with it.