Meditation technique in East and west are different. While in East, the meditation involves suspension of all thoughts, in West it involves focusing of thoughts on something.
To learn meditation and relaxation skills, you must remove yourself from all outside distraction. You may take some time, may be 2-3 weeks to become comfortable with these techniques. However, once your body and mind are trained to relax, you may be able to relax anywhere.
The following 3 methods of relaxation and meditation are the simplest and most effective. These should be done 2 times a day for about 20 minutes each.
1. Deep Breathing : Roll Breathing Technique
2. Progressive Muscular Relaxation Technique
3. Relaxation Response Technique
Breathing is very important in all the relaxation techniques. For a complete relaxation you should learn how to breathe correctly. Deep breathing is a simple but very effective method for quick relaxation.
Object: to develop full use of your lungs and get in touch with the rhythm of your breathing.
Position: any position, but practicing lying on your back with your knees bent is a best positron to learn.
Clothing: loose clothing.
Place: a quite place
Essential: Always inhale through your nose and exhale through your mouth. Stop thinking about anything and turn your attention from thoughts.
The Technique
- Place your left hand on your abdomen and right hand on your chest.
- Fill your lower lungs by breathing so that your left hand goes up when you inhale. Your right hand should remain still. Exhale through your mouth.
- Repeat the above for 10 times.
- Fill your lower lung as before, and then continue inhaling into your upper chest. Note that your right hand will rise and your left hand will fall a bit.
- Exhale slowly through your mouth making a quite whooshing sound, first your left hand (i.e. abdomen) and then your right hand (i.e. chest) falls. Notice that your abdomen and chest are rising and falling in a rhythmic motion like a rolling wave.
As you exhale, feel the tension leaving your body as you become more and more relaxed. - Repeat breathing in and out in this manner for 5 minutes.
Caution: A few people may feel dizziness first few times when they try roll breathing. They should stop roll breathing and get up slowly.
Note: Allow yourself to sigh, yawn, cough, etc. if you need to do so.
Once you are trained, you can do it at any place, any time; on your desk, on your bed, while sitting, in a queue, on your computer chair, in office, in toilet, etc. etc. Make it a habit to do it 4-5 times daily.
Progressive Muscular Relaxation (PMR) Technique
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