Meditation is used to achieve many purposes including Stress management too. here we will discuss few relaxation techniques.
Meditation utilizes body’s natural relaxation mechanism as a powerful tool against stress. Relaxation techniques when followed properly markedly relax person’s mind and body and relieves stress. These relaxation techniques make use of breathing, visual imagination, muscle relaxation, etc.
When these relaxation techniques are practiced regularly they lead to an overall reduction in everyday stress levels and improve the feeling of joy and well being to the person who performs the meditation.
These relaxation techniques also help the practitioner to stay calm and have control on adverse emotional situations.
He is an example relaxation techniques. Follow these steps to achieve overall body and mind relaxation.
- Sit quietly in a comfortable place for meditation
- Dim or no light and no distracting sounds. Make it as quiet as possible.
- Close your eyes
- Start relaxing your muscles from the bottom. And from your feet move up progressively.
- Focus on your breathing while doing this. Breath in deeply and comfortably and then breath out.
- If you have not practiced empty mind meditation technique before, then simply try to avoid distraction by other meditation methods (discussed below)
Do this relaxation technique for almost fifteen minutes.
Main thing in meditation is to avoid distraction so that concentration can be improved. There are various concentration techniques in meditation to achieve this.
Avoiding distractions during meditation
There are other ways to avoid distraction while practicing this relaxation technique or any other meditation techniques too. Such as:
1. Focusing on an object
The person practicing relaxation techniques or some other meditation techniques can focus all their attention on some object. Look at it as if you have to imprint it’s image on your eyes and brain. Examine its shape, color, texture and so on. You can use any object around you for that purpose during meditation. A wall clock, a cup on the table, or anything in front of you while performing this relaxation technique.
2. Focusing on a Sound
This is achieved by focusing all the attention on an object while meditating. While performing relaxation techniques, you can focus all your attention on some sound. This could be your own breath sound, or some “noise”. Please note, here noise do not mean disturbing sounds. This meditation noise refers to white noise, brown noise or pink noise to be used for relaxation technique.
3. Focusing on some Imaginary thing
This can combine both 1st and second method of meditation concentration discussed above. However, first one, visual imagination, is used more for concentration purpose. So in our relaxation technique, we will use visual imagination to improve our concentration while meditating. We can focus on any imaginary object. Such as some cup (not in front of you) while keeping the eyes close. Or some place, like Khana Kaaba or any other place of interest to improve your concentrating during the meditation and help in relaxation technique.
Please note, the purpose of these concentration exercises is to improve the focus while meditating. Make sure you do it in a manner that they help you in relaxation technique, not distract you from the main meditation!