Meditation as a Relaxation Technique

Knowing relaxation techniques will help you find the technique that works for you. We all have our individuality and different things work for us, which is why I invite you to continue reading the article and learn to meditate with the 7 steps that you will see below.

Remember that Relaxation techniques, like everything in life, require skills that must be worked on to achieve the mental state we want in each meditation. Do not be discouraged if you do not feel changes in yourself, keep practicing to reach deep relaxation, peace of mind, that so-called “Nirvana” state.

Evolution of meditation

The act of meditating has always had many stereotypes associated with it, which have their origin when the practice arrived in the West. For some reason, in the West we believe that meditating is for a narrow type of people, for people with specific beliefs or for those with a “hippie” lifestyle.

However, In its origin, meditation is a daily practice more like washing or eating, but with a spiritual attribution; a channel to achieve peace with oneself and get closer to the divine.

Today in the West, we have realized the great benefits of relaxation techniques such as meditation. From spiritual benefits such as connecting with our deepest desires, detaching ourselves from social conditioning and pressures, a few minutes of honesty with oneself that manifests itself in emotions that communicate our needs. And most importantly, dedicate a few minutes a day to listen to and love you, a way to feel connected to ourselves to more easily manage our emotions and obstacles of the day.

Its benefits

There are so many benefits that meditation brings us every time we practice it that it is almost impossible to write them all down. Therefore, we are going to note the main benefits both physically and psychologically, that is, cognitive and emotional

On the physical level:

On a psychological level:

7 steps to meditate

This is a summary of the main steps to meditate.

1. Quiet space

Find a quiet place where you know you will not have interruptions and where you feel comfortable Create a relaxing atmosphere; perhaps putting some candles, incense or music in the background. If you have the opportunity to do it somewhere outside, do not hesitate to do your meditation there and take the opportunity to connect with the sounds and smells of nature.

2. Comfort

Wear comfortable clothes or go without them if you can The objective is that you do not feel pressure on your body as a result of any fabric, so look for clothes without strings or rubber bands so as not to focus your attention on it when you are meditating. Additionally, a cushion, mat, or some base where you can sit or stretch may be useful. You decide the position, stretched out with your arms and legs slightly open or sitting with your legs crossed or stretched out and your hands resting on your knees.

3. Breathing

Once you feel comfortable, in the environment you have created and in the position you like the most, it is time to start relaxing.

Start breathing naturally while observing how you exhale and inhale You can put one hand on your chest and another on your abdomen to feel your breathing and focus on it.

If you feel that you breathe only with your chest, or only with your stomach, or only with your abdomen, try to distribute the air in this order: chest, stomach and abdomen. To get the air out you will follow this order: abdomen, stomach and chest.

• You may be interested: “The 4 types of breathing (and how to learn them in meditation)”

4. Mental noise

If bodily sensations, thoughts, visions, etc. come. Let them come, welcome the sensation or thought and stay with what they transmit to you to give thanks and let go. Everything that comes to your mind or body is information about your mood, how you are facing the present and even what unconscious blocks prevent you from moving forward

Remember; receive, welcome, thank and let go.

5. Body awareness

At this point you will feel relaxed, as if you were in a state before falling asleep. Now is the time to go through your body focusing on relaxing each part specifically Start at the feet and continue through your body until you reach the head, the upper part. You can emphasize the head part since it is the most difficult area to relax; chin, mouth, cheekbones, nose, eyes and forehead.

If you find it difficult to relax the parts of your body, you can follow the tension-relaxation technique. You must tense the part on which you are focused as much as you can for a few seconds, and then release all the tension suddenly.

• Related article: “Interoception: listening to your own body”

6. Intention

When your body is in deep relaxation, you receive sounds and sensations, thoughts and memories but these no longer disturb your state of relaxation, but effortlessly as they come, they leave, they do not penetrate us

If you had a concern before starting the meditation, or a goal to work on, or an idea to illuminate, this is the time to verbalize. You can verbalize your intention or will for the meditation in a low voice, out loud or inwardly reflectively. You can also focus on a color associated with a chakra, or even verbalize a mantra oriented to the goal you need.

7. Strengthen

When you feel that you are flowing with the state of relaxation and we even observe how a smile of well-being appears on your mouth, It’s time to remind yourself that you can always return to this safe place; a state that only you, when you want and need it, will be able to create to reunite with your center of peace and well-being.

Only you have the power and the tools to reach inside you. In this safe place where everything is fine in the here and now, where we feed our soul with love and respect, where we feel connection with ourselves and can understand and accept ourselves.

You can verbalize “This is a safe place, everything is fine here and now. I can return to this state whenever I want.”

Take a big breath in and out before opening your eyes and coming back to reality present full of strength and security.

Conclusion

The practice of meditation has been studied by different areas and professionals. All research and studies have concluded the same; Meditation provides benefits on various human levels. Therefore, a practice without contraindications can only attract positivity and benefits for those who practice it.

Nowadays we have little time, and a very rigid routine. Meditation does not require financial investment, since you only need your being in body and soul, without materials or travel, without requiring a specific time. A meditation with beneficial effects can last 10 minutes or 1 hour, but the result never depends on time, but on quality.

These 7 steps will help you meditate when, how and with whom you want. If you feel that it is difficult for you to concentrate or pay attention to relaxing, you can always contact me to introduce you to relaxation techniques, and especially meditation. I offer you a guided meditation to enter the world of relaxation and connection with yourself.