Immunity can be developed against viruses and diseases, but what about nervous tension and stress? Mastering the skills of meditation is a controversial answer, but today it is the easiest and most affordable way. How to start meditating and, most importantly, how to do it correctly and effectively?
You will need
- - Digital Watch;
- - Discs with relaxing music.
Instruction manual
one
Start by choosing music. Better if she is calm, relaxing, pleasant. It should create a peaceful atmosphere, in which you can tune in to meditation. As soon as you feel ready, turn down the sound or turn it off completely. In this case, you need to rely on your feelings and sensations. After that, you can begin to meditate.
2
The first lesson in time should not take more than five minutes. To do this, it is better to use an electronic clock so that the ticking of a mechanical one does not distract you. In addition, their ticking will be an extra reminder of everyday life, of the existence of a hectic life, passing in its everyday routine.
3
With each new day, increase your meditation time by another five minutes. The main goal for you should not be to increase the time interval of the task, not to strive to make the norm, but a feeling of how the tension, heavy thoughts go.
4
Take a deep breath through the nose, and exhale through a slightly open mouth. Breathe in your stomach, i.e. while breathing, the chest should remain motionless, and the stomach should be inflated like a ball. To concentrate, follow his movements, try to make them smooth and measured, and inhale and exhale as long as possible. If you begin to think about an outsider, return to breathing control again.
5
A systematic approach will help to strengthen the effect of meditation. To do this, do it every day, regularly. A sign that everything is working out for you and you are moving in the right direction will be a change in thinking, negative thoughts and an obsession with them will gradually disappear.
note
Remember: in meditation there are no concepts of “right” and “wrong”. The other person can only show how to do it, but he will not say whether you are on the right track. Rely on your feelings, only trusting them you will find answers to all your questions.