Posts Tagged ‘Lungs’

60 Second Meditation

Too much stress? You need a simple stress meditation. Of course, learning to meditate might intimidate you, and it’s tough to find the time for daily meditation. A solution to both problems is a meditation you can learn right now, that will take a minute to do each day.

An Easy Stress Busting Meditation

Breathe through your nose and you’ll notice how your abdomen extends. Nose-breathing causes the diaphragm to pull air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream and brain, and it also tends to relax you. Breathing through your nose is healthier, and it’s the basis of this one-minute meditation.

Here’s how you do it; close your eyes, sigh, and let the tension go out of your muscles. It may help to tense your muscles up first and then release that tension. Let go of your thoughts as much as possible and take four or five slow, deep breaths through your nose. Pay close attention to the rate and depth of your breathing.

Can Meditation Be This Easy?

The short answer is yes. No, you’re not likely to get you into a deep meditative state with this simple stress meditation. However, you will get benefits, including a clearer mind and a reduction in stress.

It helps to develop a “trigger” for your meditation. For example, do your four breaths when you get into the car, or right after lunch each day. These triggers are places or times that remind you, so your meditation becomes a habit.

You can say this isn’t “real” meditation, but there’s nothing wrong with enjoying the relaxation you’ll get from this technique. If you want, you can always pursue deeper meditation later. Meanwhile, remember that not everything has to be

Meditation is a group of mental training techniques. You can use meditation to improve mental health and capacities, and also to help improve the physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

WHAT IS MEDITATION?

During most forms of meditation practice you will do the following things in order to relax your mind:

1. You sit or lie in a relaxed position.
2. You breathe in deep breaths at regular intervals. When you breathe out you relax your muscles so that your lungs are empty, but without straining.
3. You try not to focus on problems or issues you are experiencing that are making you stressed.
4. You dedicate your complete concentration your thoughts on a sound, a word you repeat (known as a mantra), an image, an abstract concept or a feeling. Your whole attention should be pointed at the object you have chosen to concentrate on.
5. At first it will be hard to clear your mind of thoughts. When you experience a thought realize that you have experienced it but do not pursue it. Gently bring your attention back to your object of focus every time you find your mind wandering.

The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

In other techniques the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts you experience will often be about things you have forgotten or suppressed, which can allow deep access to many memories you may have forgotten. This rediscovery can have a psychotherapeutic effect.