When you start practicing you, focus first on the slowdown of your mind.
The expert teaches exercises to practice at home; Meditation reduces stress and can relieve trauma
Developed in the East, meditation is a concentration technique indicated for those looking for the greatest quality of life, since its effects are complete. “Studies show that meditation is able to reduce stress and related diseases, balance blood pressure, provide well -being and trust, produce relaxing energy, give a sense of inner peace and even reduce the effects of fears and traumas in difficult situations”, says Fernanda Vasconcelos, who is a yoga teacher and body therapist.
Three phases
The meditative state involves three phases, a number that can vary from yoga schools. The first is the “dharana” so called, a Sanskrit term that means “retention” or “concentration”. This phase proposes to the practitioner to direct his attention on a previously defined object. The second stage is known as “Dhyana” and is made up of a distraction without meditation. In Sanskrit, “Dhyana” is synonymous with “meditation” or “contemplation”. Finally, the third phase is the “Samádhi”: “complete meditation” in Sanskrit. At this stage, consciousness reaches a level of transcendence. To reach this state, the practitioner must do a lot.
However, it is not necessary to incorporate “Samádhi” to enjoy the benefits of yoga. If you want a new lifestyle, take the first step by adapting meditation in your routine. Ideally, the exercises should be done every day. But if it is not possible, ensure that minimum regularity can be sufficient.
“At the beginning, the idea is to experience states of slowness and deceleration of the mind, as a way for the body to eliminate stress,” says the therapist of the body Fernanda Vasconcellos. He warns that people with diagnosis of anxiety or depression should gradually adopt meditation, so that dedication to exercises does not represent a triggering factor to change the mental state.
Meditation at home
In a quiet place in your home, you feel relaxed, but with your back erect. If you are on the floor, cross your legs. If you are on a chair, keep your feet supported on the ground. Align your head with the column. Do not place your head or move it to the sides.
The hands can be on the legs or on the tour. If you wish, add the fingers that indicate the thumbs or place one hand on the other with the palms facing upwards. You can also intertwine your fingers. As far as possible, keep your body stopped, but relaxed.
It is initially easier to meditate with your eyes closed, so close them and breathe deeply. Loosen all the air of the lungs before inspiring to use the entire respiratory capacity. While observing the cadence of your breath, imagine that your mind is a scanner whose purpose is to relax every part of your body. Start the feet and dry your legs, knees, trunk, arms, fists, hands, shoulders, neck, face, jaw and eyes.
You can scan this more than once if you think it is necessary. When you realize your body completely relaxed, concentrate only on breathing. Then practice the meditation exercises detailed by the teacher and the therapist of the body Fernanda Vasconcellos (these exercises obey an order of difficulty; while progresses in meditation, you can move on to exercise 2 and then to 3).
Exercise 1: attention to breathing
Mentally, make a countdown from the number 50 to zero. Do not change the respiratory rhythm and try to connect at the present moment. Note the movement of the air that enters your body. Note the freshness of the air and the softness of the respiratory practice. Observe the passage of air through the nostrils and the throat. The air is going down and reaches the lungs, where it fills the lung space. So, while it is expelled, notes that Air gives off the heat offered by your body. Pay attention to the sound of your breath and the rhythm of inspiration and exhalation. Focus only on this.
Exercise 2: focus on the flame
This exercise should be done in a safe and windless place where it is possible to illuminate a candle (it prefers to turn it on on adequate support to avoid accidents). Keep the candle on in front of you at the eye level. Rather, activate an alarm clock to delimit the meditation period. Concentrate on the flame of the candles, keeping the body relaxed. Turn on your attention exclusively on the flame and, if you are distracted, take the attention on the bright candle.
Exercise 3: internal display
In this technique, you can use a symbol that will be the object of your internal view. Suggestions of the symbols: the figure of an animal, the sun, the moon, a star, a mandala or a flower. It can also be the figure of an animal you feel connected with. After defining the object, close your eyes and view it, focusing only on it. It is important not to make associations between chosen objects and past experiments so as not to lose concentration.
Yoga members tend to make internal vision with the images of the chakras: thin energy centers of the body. If you want to test, imagine that there is a point of light between the eyebrows.
Important: those who are starting in meditation can perceive random thoughts during exercise, inevitably leading to distraction. Do not be involved in these thoughts: if they appear, reassure yourself, because soon they will leave. Therefore, in case of distraction, pay attention to the breath without interrupting meditation.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
