There are quite a large number of meditation techniques that have been developed by practicing yogis for centuries. Among them there are both very complex and those that anyone can do right in the office. To do this, you need to be left alone for at least 15 minutes. A bench in the shade of trees in a summer park is also suitable.
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Meditation allows us to calm our body and mind, look into ourselves and, perhaps, find hidden reserves. But in order for this to work, at first (at least 2 months) you need to practice every day, and then reduce classes to 2 times a week. You understand that if you do this on a case-by-case basis, you are unlikely to get the desired effect.
Deep breathing is one of the simplest and most effective techniques, which is available not only to those who have been practicing for a long time, but also to beginners.
Method:
1. Find a nice quiet place where no one will bother you for 10-15 minutes.
2. Sit in a comfortable position, be sure to keep your back straight. This may be a Turkish leg pose on the floor, or it may be a comfortable chair, but at the same time the legs must necessarily stand on the ground with a full foot.
3. Close your eyes and place your hands on your knees, palms up.
4. Just watch your breathing for a few minutes. Become aware and feel how the air passes through your nostrils and throat. Feel your chest rise and fall as you breathe. Pay attention to how the tension gently leaves your body along with the exhaled air through your mouth.
5. When you feel that your body has relaxed, change the rhythm of your breathing. Take a deep breath on the count of "one", then hold your breath for four seconds, and exhale slowly on the count of "two".
6. Continue to breathe using the "one-four-two" method, focusing your attention on breathing, for 10 minutes.
Alternatively, you can do this with special meditative music with bells after a certain time interval. This way you will be able to track the time of your meditation in a more calm and pleasant way.
You are unlikely to be able to do this in the office, so it's better to try this method at home. At the heart of any meditation is the ability to concentrate your attention on an object. Our body and consciousness are completely relaxed, but at the same time we are focused on a certain subject. This is quite difficult, considering that in our time of multitasking, our consciousness only does what it switches in a short period of time between several tasks. Some manage to do them almost simultaneously. But as it has been noticed more than once that the successful completion of the task consists in cutting off everything superfluous and concentrating on a specific goal. The practice of meditation with candles will help us in this.
Method:
1. Turn off all light sources (if it's evening) or cover the windows with curtains.
2. Sit in a comfortable position, keeping your back straight.
3. Light a candle and place it at eye level at arm's length.
4. Focus your gaze on the tip of the candle flame, while trying to blink as little as possible. When performing this technique, your eyes may start to water, but this is good (one of the reasons why this meditation technique helps to improve vision).
5. Let the candle flame fill your consciousness. If distracting thoughts start creeping into your head, try to focus on the candle flame again.
6.After a few minutes, close your eyes and focus on the image of the flickering and dancing candle flame in your mind.
7. Open your eyes and take a few deep breaths.
There are thousands of chemical processes going on in our body, but we don't notice them. Awareness of your body, feeling it from the top of your head to the tips of your toes is another of the excellent methods of relaxation and concentration of attention. There is only one thing you should know about — if the pose is very comfortable, you can just fall asleep :)
Method:
1. Sit down or lie down in a position that is convenient for you. If you are sitting, do not forget to keep your back straight!
2. Breathe deeply. Imagine how the tension leaves your body with each exhalation. If you are distracted by any unpleasant sensations in your body, try to find a position in which you can completely relax.
3. Shift your attention to the tips of your toes, focus on the slightest sensations that arise in that place. Imagine how you direct your breath to your fingers, filling them with a feeling of warmth and energy.
4. When this zone is completely relaxed, direct your attention up the body through the knees, arms, spine, face — straight to the top of the head (crown).
5. Feel the warmth, relaxation and tranquility that completely envelops your body. After that, you feel full of energy and ready to cope with any tasks and life situations.
For me personally, the most difficult exercise is with a candle, since it has always been difficult for me to completely turn off the thought process. And the third method is the most pleasant, because if you do it with meditative music, you can really fall asleep! So it's better to do this at home and after finishing lie down in such a relaxed state for another 10 minutes.
