Forum / Meditation Techniques / (Edit) Stress and anxiety release method with a meditation technique
(Edit) Stress and anxiety release method with a meditation technique
We know that stress and anxiety can have a negative effect on a person. This ultimately leads to negative physical expression, which is usually the main cause of various diseases. Since the lowest negative energy distortion manifest in the body, nowadays this is the most visible phenomenon to us.
Many of us are aware of our surroundings and under what circumstances we are experiencing stress. Stress, anxiety and the fear of these situations always exist within us. It’s not just one person living on this planet that faces stress every day. We all experience it in our daily activities, in one way or another. However, there is the potential to bypass it or simply reduce the excessive amount of stress or anxiety.
There is more than one way to suppress stress and anxiety in our everyday lives. But this time I will concentrate on the way, which is more closely related to our inner state of being, and will give you some suggestions that I use myself and which have helped me in the past.
First of all, we must realize that stressful situations are an inevitable part of our lives. Therefore, in the face of such situations, we are not able to remove ourselves, at the very moment they are faced. And when this situation occurs, it is in the present moment which is now. Therefore, we must openly accept these situations and not in any way or from resist them. When we do resist these situations, we only pour flammable liquid into the fire. And personally, I do not think that any of you would agree that this is a wise act while your goal is to extinguish this fire.
The main method is: breathing. It is simple but effective tool. Nevertheless this is the main function of our body, that keeps us alive. So every time we encounter a stressful situation, we have to give ourselves the signal to focus the mind on the breath. We have to train ourselves to do so and in time this has a potential to become an instinct.
If we are experiencing stress or anxiety and do not pay attention to our breathing, our mind becomes super active and it sucks our conscious awareness into it’s thought processes. This brings in more stress and anxiety, with unbalanced emotions and feelings. In this stressful mind state, we tend to forget the breathing. And when we do not breathe, we create even more stress for the body. The body perceives it and uses all of its resources to keep the person conscious. This body reaction is only for those cases where our life is at a deadly risk. However, the abuse of such mechanism is too dangerous when there is no threat towards life.
While in a situation that is triggering stress, I would highly advise to react with deep breathing. To start with, three deep breaths are enough. When we deliberately breathe this way, our mind start to focus on the breath and not the situation that is being experienced at that moment. This is the point where we start to relax. When this happens, we have to shift from deep breathing towards towards more relaxing pattern of breath. All we have to do after that is to concentrate the mind on the rhythmic breathing. Meaning, focusing oneself only on the breathing pattern in that moment. The breath has to be in ongoing relaxing pattern. Similarly to meditation, we might get some thoughts in our mind. If that happens (and it probably will), we have to shift our focus back to the breathing again and focus on the rhythm of the breath.
When all of that is done, focus on the body. Observe the body and be fully with it. Accept it, accept the moment and be in this moment unconditionally. Separate oneself from identification with thought.
This aspect of self control can help in the future, to accept the possible stressful situations and stay conscious observant. At the same time, it gives the opportunity to make decisions calmly in less of an reacting way. This way, a person would not be so easily distracted by its surroundings anymore.
Let’s think of a room with a loud background noise. This noise is not calming down. But if we focus on something else, this noise is less distracting. Of course, this noise can come back. Although, if we concentrate to ourselves, it is less annoying.
This is just a simple tool to relax oneself in a stressful situation.The Meditation
Now, to get more deeper with this practice, I will share a similar meditation technique that can help.
To start with. A person has to sit down in a comfortable position. I recommend lotus position. Legs crossed, back straight. Hands placed palm to palm and thumbs one on another. Hands has to be kept in a relaxed manner and placed near the lower belly area. In this position comfort is the main importance. When a person is in the sitting position. Eyes has to be closed all the time.
When the body is all comfortable and ready for meditation. We have to start with the breathing. Again, we can start with three to twelve deep breaths. Eventually going into calm relaxing rhythmic breathing pattern. When that is achieved, stay in it for a while, until you feel relaxed and comfortable. Pay attention to the body. If there is some physical unease in the body, like muscle tension caused by the sitting position, arrange it in a way that it would be comfortable and focus back towards the rhythmic breathing again. When all of that is achieved, the body is comfortable and the mind is focused on the rhythmic breath. Pay attention to the air coming in and out of the body. Focus your mind on this pattern for a while and get comfortable with it.
The next step is to focus the mind on the body. Rhythmic breathing has to be ongoing throughout all this time. If a thought occurs or any sort of unease, we have to bring our minds focus back to the rhythm of the breath and start over with the practice.
To begin with, we have to focus the mind towards muscles in the body. Start checking the body in this state of being. By focusing on different parts of the body like: palms, feet, legs, arms, chest, abdomen, chin, forehead etc. We have to check if there is any muscle tension in the body while doing this.
If there is some unease in the muscle, we have to focus on that muscle and relax it. Focus to as many areas of the body as you can, and release all the tension that you can find. It is important to do that, to start with the next part of this practice.
Now for some time, it is possible to have these tensed muscles in the body, and it may require a longer period of practice, before these tensions are released. They key aspect here is to train oneself to release these tensions. For the beginner it is just enough to stay focused on the breath and the muscles in the body.
When the muscles are relaxed and the mind is focused on the breathing, the next part of this practice can take place. If you are intimate with the energies in your body, this part is quite simple. Although, if you are not familiar with the Prana movement in the body. Imagination and visualization is enough.
Focus your mind on a body part. It could be any body part that you prefer. For starters, you could choose your palms or feet. I found, that these are the areas of the body, where the Prana is most sensitive to start with. At the beginning, I would suggest focusing these areas (but as I mentioned before, it could be any). Use one of the senses like touch, to help you. To do that, the easiest would be the palms. Focus on the palms and the warmth in them. Give yourself time to get used to it. To the warmth and the sensation of it in the palms.
When you are familiar with the warmth in the palms. Imagine, that you are taking that warmth from the palms, and pulling it to your arms till your shoulders, and when you reach the shoulders. Start focusing on the feeling sensations of the warmth in the arms. When you are familiar with that. Pull that warmth from the palms, to the shoulders and towards the chest, abdomen, the legs, and the feet. Practice with this movement as much as you like. After a while, when you are familiar with the warmth of the limbs, chest and abdomen. Start doing the same thing with mind intention, but this time with the whole body as one. And get comfortable with it. When this part of the practice is easily achievable. Start doing it in these steps, and stay in this state of being as long as you can. Get comfortable with it.
While being in this state, focus on a particular memory where you have experienced a strong positive feeling. That could be any feeling like: excitement, joy, love etc. Choose the one that you prefer the most. When you have that thought. You have to pull it, from the mind into the heart space (heart chakra), with the intention that you want to remember that particular feeling. Bring it to the heart with this intention and focus on the feeling. Allow that feeling to manifest in the heart. And when it does, get familiar with it. Let this feeling fill your body. And stay with it as long as you like.
And that’s it. Have fun!
Author : Modestas
My posts [ 15 ] ->
Date : 2019-08-07 10:59:12
Sign up to comment!