In the current world of deadlines, demands and a general desperation to create more time in our days to do more, it can be very easy to believe that we feel overwhelmed because we are so busy. However, there is much we can do to create a sense of calm within us.
We understand that for physical condition, we need to train our body, we can not just get up one day and run a marathon. The same is true for our mind: it requires a daily "training" practice. Here are two great ways to build a happy mind.
If you feel that you simply do not have time to meditate, then you are the same person who should consider it!
Meditation helps you calm your mind, increases concentration and helps with time management; In other words, a short daily practice of meditation will allow you to be more productive with the time you are given. A simple breathing meditation of 10 to 15 minutes can help you activate your parasympathetic nervous system (responsible for rest and repair) and find some calmness.
For centuries, people have used meditation to go beyond the thoughts that often cause stress in the mind. Nowadays the variety of meditation techniques, traditions and technologies amaze me, but the core of meditation remains the same: bring peace to mind and body and increase consciousness.
Meditation gives us the space to better understand our own mind. We can actively learn how to transform thoughts from negative to positive. It also teaches us how to overcome negative mentality and plant constructive thoughts. Some people are attracted to meditation by a recommendation of a health professional to lower blood pressure and help with stress and restful sleep. Others find meditation while seeking the transformation of the useless emotions they are experiencing. Although the purpose and intention of meditation depends on the meditator, anyone who meditates regularly will benefit mentally, emotionally, physically and even spiritually.
Here are some of the benefits of a regular meditation practice:
A reduction of stress and anxiety and the ability to activate the parasympathetic nervous system (responsible for rest and repair). Better clarity of thought or less mental disorder. Regulation of high blood pressure (induced stress). Improved breathing (particularly with shallow respirators). Improved sleep (usually quieter and deeper).
Try to meditate early in the morning, perhaps before others in your home get up, as this is often the quietest time of the day. Appreciation is an active process; It is difficult to bring tranquility to your mind and focus your attention on a single point. If you find your mind wandering, be kind to yourself and refocus. Create the most enriching environment you can, maybe even light a candle. It is also important that you are comfortable. You do not have to sit cross-legged; You can lie down or sit in a chair, whatever works for you.
Change the way you breathe
Nothing communicates to every cell of your body and mind that you are better than your breathing. If you breathe shallowly, with short, sharp inhalations and exhalations, tell your body that your life is in danger. The way you breathe is also a fast track for anxiety symptoms and panic attacks, regardless of what led you to breathe superficially in the first place, be it an event, a deadline, the perception of pressure, the "I need" to run, or the lifelong habit of your nervous system. A long, slow breath that moves your diaphragm, communicates the message opposite to your body: that you are very safe. Nothing down regulates the production of fat storage stress hormones or alarm signals within your body and mind with more power.
Practice diaphragmatic breathing, making sure your belly moves in and out while you breathe, instead of just your upper chest. You can begin to breathe allowing the lower part of your abdomen to expand and then imagine that as your breathing progresses slowly, the expansion of your abdomen now extends to the area where you may feel your rib cage is located. Keep inhaling slowly until you feel the upper part of your chest as if you were pushing the ribs towards the sides of your body. Then pause, instead of holding your breath, and slowly allow the exhalation to start in the reverse order of inhalation, first emptying the top and side of the chest, and then the middle of your abdomen, and finally the belly. Be kind and patient with yourself as this requires practice! You may feel that you can not get parts of your body involved at first, but with time and practice, your disconnected parts will be happy to get back in touch.
At the beginning, you will most likely have to schedule regular breathing schedules in your day until it becomes your new way of breathing (unless you literally need to escape from a hazard, such as stepping on the brake with the brake if another car suddenly stops in front of you!). Make appointments with yourself to breathe. If it's peaceful every morning while boiling the kettle for the first time that day (to make your hot water with lemon of course!), Instead of running and doing eighty jobs while the kettle boils, stand in your kitchen and breathe. Link the breath to a daily routine, such as showering or at a certain time of the day so that it quickly becomes a habit. Do it many times in the course of your day. Book a meeting on your calendar every evening at 3:00 p.m. If you work on a computer, make it appear on the screen that it is time for your meeting with yourself to do twenty long and slow breaths. We keep appointments with other people, so be sure to attend appointments you make.
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