Though there are many ways to practice deep breathing but the mentioned exercise bring out the best results and makes us more mindful. Here is the most effective Deep Breathing technique, which is also the easiest way to centre yourself.
Let’s begin
Sit comfortably on a chair
Roll your shoulders back
Relax your face
Keep your palms on your thighs facing upwards
Inhale while counting 1…2…3
Hold for 1…2…3
Exhale for 1…2…3
Repeat this for five times.
You can use this technique at the beginning of your meditation or to simply relax your mind.
There are two kinds of people who don’t practice
meditation. Those who think that they don’t need meditation and the other ones,
who want to give meditation a try, but don’t know where to begin.
This post is for the ones who do not know where to start
with meditation.
The confusion is normal. There is too much information out
there, and everyone is ready to discuss the benefits of meditation. The
processes that they suggest are either too complicated to follow or easy to
follow, but you may lose your attention within minutes.
I am sharing with you 5 easy techniques that can help you
in taking your first step towards meditation.
Things that you need as a beginner to meditate:
1) A comfortable surrounding where you would not be
disturbed by other people or noises.
2) You need to set a ‘Do Not Disturb’ on your phone.
3) Ten Minutes – Yes, 10 Minutes are all you need to start
with, you can stretch these up as you advance.
4) A posture which keeps your spine straight. You can
either lie on your back with your hands fully relaxed, or you can sit straight
up, with your legs crossed.
Technique 1: Relaxation
1) Make your body fully relaxed so that there is no
tension in the muscles.
2) If you sense any tightness in the body then take a deep
breath and let it go.
3) Close your eyes
4) Take five deep breaths, while inhaling through your
nose and exhaling through your mouth.
5) Now, Start with your forehead and relax your forehead,
move forward to your face, and relax your face muscles.
6) Focus on relaxing each part of your body, from your
head to toe by paying attention to each part.
7) Once your body is relaxed, rub your palms against each
other and put them on your eyes.
8) You can open your eyes when you’re ready.
Technique 2: To Increase mind control
and reduced clutter from the mind
This a very simple method to adapt. It relieves your mind
of all the worries and gives you some time without the thoughts that are
bothering you.
1) Make your body fully relaxed so that there is no
tension in the muscles.
2) If you sense any tension in the body, then take a deep
breath and let it go.
3) Close your eyes.
4) Now picture the number ‘3’, three times (inhale and
exhale deeply each time you picture the number), in your mind and feel
that your body is now relaxed.
5) Next, picture number ‘2’, three time in your mind and
relax your thought process and mind.
6) Then, Picture number ‘1’, three times in your mind to
initiate the remaining process.
7) Now, count from 100 to 1, at a 2-second pause.
8) You can open your eyes once you are ready.
Technique 3: Affirmations
This is advantageous if you are centring on one situation
or aspect of your life.
For example, if you want to be more confident, then the
affirmation that you are going to use, should be ‘I am confident about myself and my decisions‘.
1) Make your body completely relaxed so that there is no
tension in the muscles.
2) If you sense any tension in the body then take a deep
breath and let it go.
3) Close your eyes
4) Take 3 deep breaths
5) Now recite the Affirmation 100 times. Yes, to add
replace the old patterns with new ones, you must follow repetition.
6) Open your eyes when you are ready.
Technique 4: Cleansing
1) Make your body fully relaxed so that there is no
tension in the muscles.
2) Close your eyes
3) Take a deep breath in, and imagine inhaling a golden
light which is filling up your body with healing energy.
4) Breathe out and visualise sending all the negative and
heavy energy out, and relax your body with a sense of lightness.
Technique 5: Guided Meditation
If everything else fails, you can find engaging guided
meditation online. These meditations can last from anywhere between 5 mins to
Few Hours.
There are meditations by Louise Hay, Dr. Wayne Dyer easily
available on YouTube. Also, there are multiple YouTubers who create their own
meditations, Michael Sealey is one of my favourites to tune in to.
Meditation can bring more mindfulness in everyday life and
make it blissful experience.
Once you start on this journey, you will open yourself up
to many other techniques and new ways to meditate. I hope these techniques can
give you the start that you need.
Yogis have known for several thousand years: mantra,
whether chanted, whispered, or silently recited, is a powerful meditation and
therapy tool.
What are Mantras?
The repeated enchantments of one or a group of words used
to heighten the spiritual and psychological activity.
How can they help?
Though if you pick up a book of mantras or ‘stotras’, you
may come across many mantras which can be helpful. But you can also create your
own mantras, to specifically achieve the desired results.
Making your own Mantra
You can make your own mantra, which can work for you to
target a specific quality that you want to include in your present self.
For example, you want to be more confident about yourself.
Then, you could design one like below:
I am getting more confident with each passing day
Or
I am confident about myself and my decisions
Your words or sentences should always be in Present tense.
To make it work better, use these affirmations while standing
in front of the mirror.
Our mind learns the new pattern and changes the old
subconscious patterns by repetition.
Repeat these mantras for five minutes Every day. If you
can’t go for 5 minutes, start with 2 minutes each day, and extend them to five
after 15 days of practice. Soon you will see that your mind starts accepting
your words and starts attracting similar circumstances for you.
Repeating the mantras or affirmations can cause miracles
in your life.
