Calming our minds might seem overpowering to us, especially in periods of extreme stress. But the mind can be “played” as long as we know how to work with it, and the best approach is some light and effective meditation.
Meditation is one of those things that you almost never succeed at on the first try. Sometimes you need days, weeks and even months before you really get to meditate. Things are different from person to person, but if you have patience, you will succeed. When you are just starting, however, meditation can give you big headaches, and there is often the risk of giving up just before you start.
“Our mind only lives in the past and in the future, never in the present time.”
If you are interested in meditation, you have to consider one thing: patience. If you have no patience with yourself and do not give yourself the time you need, you will quickly abandon the meditation idea. That state of meditation that we keep talking about is hard to achieve, indeed. Besides patience, it also requires a lot of practice. But patience and practice are not enough. To get tangible results you need to do some essential things. It’s about some special techniques you need to go through during meditation to finally get your mind clear.
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Here are 3 light and effective meditation techniques to help you get into the state you need in order to calm your mind:
Visualize. This method involves focusing on a reality that you create. To begin with, breathe deeply on your nose, hold your breath for a few seconds, then exhale through your mouth. Relax. Relax your face muscles and open your mouth slightly. Begin to imagine that you are in a beautiful place, it can be a natural landscape or a place where you feel safe. View all the details of your quiet place and thus build an idyllic setting where everyday thoughts are not allowed. Live in the present and you will be able to relax without realizing it!
Relax your muscles progressively. By gradually relaxing the muscles you will feel a more relaxed state. Start from the legs and continue to the head or vice versa: Incorporate each muscle group for five to ten seconds, then release the tension, relaxing. You can sit or you can lay in bed, it is important to have a comfortable position. Focusing on relaxing your muscles will take your thoughts off your mind (it is the same as in pilates, during the session you focus on maintaining the positions, and at last you feel very relaxed).
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Remember to breathe! As long as you are focused on how to breathe right, you will not let your thoughts approach you. It is recommended to choose a breathing technique that you always apply: either both inhale and exhale through your nose, or use both your nose and your mouth. Both are correct. Once you have chosen your breathing technique, set a rhythm. As you practice meditation, this rhythm should come on its own. Observe your natural breathing, lifting and lowering your abdomen, the way your air passes through your nostrils and throats, or the sensations you have when it exits your mouth. Without doing any effort, your breath will slow down. After a few minutes, expire deep three times. Thanks to the oxygen supply, your mind will relax even more.
To have a successful meditation session, you can also try aromatherapy. It is a really quick way to calm your mind.