Are you stressed or unhappy? Do you need to calm down? Training your mind to relax can help you feel rested and prepared at any time, and is easy to do. When you find methods that works for you, cultivate and practice them often. In time, you'll be able to relax more quickly and easily using some of the following ideas.
1- Do deep breathing exercises:
Although the idea may seem cliche, deep breathing exercises work wonders on relaxing your mind. Practice these daily and in times of stress to help soothe your anxiety.
Close your mouth and take a deep breath in through your nose. Try to time this inhalation so that it lasts for four seconds. Hold your breath for seven seconds, and then exhale your breath for a count of eight seconds. Repeat this four times total.
If you have trouble slowing your breathing this far, start at a faster pace and slowly work your way up to a longer time.
Feel free to adjust the time each inhale and exhale lasts, but be sure that your exhale lasts for twice as long as your inhale. Pause between each breath.
2- Practice meditation, or try rejoicing, meditative prayer:
This is the process of clearing your mind by focusing on a specific thought, place, word(s), color or object. To meditate, sit (kneel or lie) in a comfortable position and think (or pray) about one specific thing. It may take upwards of ten minutes in order to completely clear your mind, but that is normal.
You can sit or lie down during meditation, but always keep your eyes closed to help you focus mentally/spiritually.
It is normal for restless thoughts to intrude on your meditation. Try to ignore them as best as possible, purposely focusing on (cherishing/praising) one specific thing.
Use guided imagery to help clear your mind. Imagine a place, real or fictitious, in which you feel at peace and stress-free. Focus on being in this place, including the details of what it looks like and how you feel in it.
Meditate for as long as you like, but resting for at least ten minutes once you have managed to clear your mind proves to be beneficial to overall stress-level and focus.
Playing calming music, sounds or positive song phrase (such as: "I just feel like something good is about to happen. I just feel like something good is on its way..." can help you to focus better for your meditation. Always do whatever is necessary for you to feel your most comfortable.
Meditation has proven to have health benefits in addition to causing mental relaxation, including lowering blood pressure, high cholesterol, and high blood sugar.
3- Try visualization:
This is similar to guided imagery in meditation, in which you imagine a peaceful scene. Picture the scene in your head for as long as you would like, but focus all your thoughts and energy on visualizing this place in your mind.
4- Do progressive muscle relaxation:
This is a process by which you tense and then relax all the muscles in your body. Relaxing your muscles after having them tensed alters your mental state, and helps your mind to be as equally soothed as your body.
Start by tensing the muscles in your face one at a time. These might include frowning, knitting your brows, scrunching your forehead, and setting your jaw. Then, allow each muscle to relax.
When you finish with your face, move down your body until you have done this with all your muscles.
Hold the tense muscles for 5-10 seconds each before releasing in order to get the most relaxation from the process.
Original Source: http://www.wikihow.com/Relax-Your-Mind
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Everyone has their ways into going into mediation. Silence may not be the key for some to enter their mind to nothing. Music can help others to think on their breathing, and it can calm and make you feel relaxed. So here are the steps in using music during a meditation process.
1) Choose your music appropriate. Meditation requires quiet, easing, dreamy music, so no rock, metal, hip hop, or songs that are meant to make you move. The best kind of music for Meditation is New Age, Meditation, Yoga, and Pilate . Once you find your kind of music, then we start.
2) Place your stereo, or whatever your music plays on not to close to your meditation spot, and not too far. Sometimes having it too close will cause a distraction, and having it too far might cause worry. So think of it like a balance of your room.
3) Keep the volume low enough to where you can still hear it without having to focus to hear it. So not too low! You do not want it too loud because it will cause distractions.
4) Listen to some of the music before you actually start meditation. This is to put you into the mood, and to help start relaxing you. Sometimes new music will make you curious to hear it, so get use to the track.
5) Make sure your music doesn't stop until you're done meditating. Give your music a good 10 to 20 minutes of playing before it stops. So start at track 1.
6) Go with the flow. If the music has slow breathing, try to breath with it, and try to keep your mind blank.
Original Source: http://www.wikihow.com/Use-Music-With-Meditation
The material is available under: http://creativecommons.org/licenses/by-nc-sa/3.0/
Yoga is an ancient eastern practice that combines mental meditation with physical stretches to help improve both mind and body. Due to the increase of mental stress and decrease of physical activity in the modern world, yoga has become an increasingly popular way to work on both the physical and mental aspects of the individual. The following are five reasons that you should take up yoga.
1. Improve Flexibility – When you first begin practicing yoga you will probably notice some difficulty getting from one position to another. This is due to a lack of flexibility in your body. Increasing your flexibility by practicing yoga will result not only in an improved sense of well-being, it will also reduce the chances of muscle and back injuries.
2. Improve Breathing – You probably don’t give too much thought to how you breathe, after all, it’s a natural, instinctive process of the body. The meditative qualities of yoga teach you to focus on your breathing. Improving the way you breathe allows you to make better use of your lungs. This means that you won’t tire as quickly and that you’ll have more energy throughout the day. It can also help clear your nasal passages and even have calming effects on the central nervous system. Learning to breathe better will have a positive effect on both your physical and mental well-being.
3. Improve Strength – When you are moving from one posture to another, you are using many of your muscles. In fact, just holding different postures for a certain amount of time will help strengthen different portions of your body. You’re basically lifting the weight of your body each time you adjust to another position, and holding that weight up for the duration of that period. Yoga is not only a great way to improve your strength; it’s also a great way to lose weight.
4. Reduce Stress – The act of meditation and the simple task of focusing on physical positioning helps to calm the mind. One aspect of yoga is that the individual practicing it must empty his or her mind from all outside influences. This is a great way to clear your head and just not worry about life while you practice yoga. The result? The break you gave to your brain reduces your stress out in the real world, and gives you a much calmer and more positive outlook on life.
5. Improve Mental Health – Reducing stress through meditation is not the only mental benefit of practicing yoga. Studies have shown that practicing yoga can result in an improvement in concentration, attention, learning efficiency and memory as well as reducing anxiety and depression. Individuals who practice yoga even have an easier time falling asleep than those who don’t!
These are five reasons why you should begin practicing yoga. There are too many mental and physical benefits involved to ignore, and it only takes up a little bit of your time. Start by practicing yoga 45 minutes to an hour a day, three to five times a week, and you’ll take notice of the benefits almost immediately.
The human brain is such a complex organ that no one has been able to understand its working completely, even after years of research. The brain is responsible for the working of the human body as a whole. Researchers have noticed that by providing auditory stimulus (sound), they can influence the brainwave activity. This phenomenon is called audio brainwave stimulation. But before we go into that, you need to understand what brainwaves are.
An Introduction to Brainwaves:
The brain is made up of hundreds of millions of brain cells that are called neurons. Over the years, researchers have identified that neurons communicate with each other in the form of electrical impulses. These impulses can be detected by sensitive measuring instruments like the EEG. If you observe the electrical activity in the brain as a whole, you will see that there are patterns in the activity that depends upon the state of your brain. These brainwaves can be broadly classified into four groups: alpha, beta, theta, and delta.
Alpha Waves: These waves are emitted when you are in a relaxed physical and mental condition but completely aware of your surroundings. They are emitted at the rate of 7-13Hz (pulses/second)
Beta Waves: These waves are emitted when you are alert, agitated, or in an excited state. They are emitted at the rate of 13-60Hz depending on how alert or excited you are.
Theta Waves: These waves are produced when you are in a semiconscious state, for example, when you are inebriated. They are emitted at 4-7Hz.
Delta Waves: These waves are emitted when you are unconscious or in deep sleep. They are emitted at 0.1-4Hz.
Basis for Audio Brainwave Stimulation:
Researchers have theorized that if they can influence the pattern of brainwaves through auditory stimulus, they can control the state of the human brain, and hence the body and mindset. For example, you may be agitated or scared. But through external auditory stimulus, if your brain can be stimulated to produce alpha waves, you will immediately become relaxed. Researchers have actually succeeded in achieving this.
Being happy is a choice. We all go through struggles and bad times throughout life, but we can’t let them keep us down. It’s important to understand what makes you happy and keep those things in your life.
1. Stop comparing yourself to others
It’s easier than ever to see what everyone in your life is up to thanks to social media. You get to hear about your friends new boat, your college roommate’s trip to the Bahamas, and your little brother’s raise. We are constantly inundated with the successes of others. It’s no surprise that so many people get depressed after spending time on social media. When you see all the good things happening to those around you it’s easy to become envious.
Before you start comparing yourself to other people remember that they are only showing you the good parts of their life. Instead of being jealous about what they have, use it as an opportunity to inspire yourself to work harder for the things that you want.
2. Live life your way
You won’t be happy trying to emulate someone else’s life. They are happy with their choices because it’s what they wanted to do. You won’t be happy with the same choices. It’s very important to make choices that reflect your passions and interests in order to achieve happiness. Other people might have expectations for your life, but that doesn’t mean you need to abide by them. You have the right to make yourself happy through the choices that you make for your life.
3. Ditch the negative people
Negative people can bring even the most optimistic people down. If you find yourself wasting too much time with negative people, it’s time to back away. Negative people can drain your time and energy. When you’re done talking to them you probably feel unmotivated and a little grumpy. Everyone has bad days, but a negative person will always have something to whine and complain about. It’s how they keep the attention focused on themselves. Surround yourself with more optimistic and happy people and you will feed off of their energy.
4. Believe in yourself
People who believe in themselves are happier than those who don’t. When you believe in yourself you will chase your dreams and the life you really want. The act of chasing your dreams will make you feel happy and more passionate about life. Believe that you can do anything that your set your mind to and are willing to put in the time and effort for.
Being happy is all a matter of perspective. No one else can make you happy. You can be happy through the choices you make for your own life.