Here are some simple meditation and relaxation techniques you can start practicing on your own, in a class or with the help of an app or YouTube video, to get you on the track to improving relaxation within 24 hours.
Deep Breathing
In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). Deep breathing is one of the most effective ways to start meditating and can be performed anywhere. The two key elements of any meditation practice are finding a focal point and letting go any thoughts or emotions that arise. “When the breath is made steady, the mind becomes calm like a still lake,” says Yoga Instructor Mary Bruce. “This is the fertile ground for meditation to blossom. Breath is key.”
Body Scan
This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, focus on one part of the body or group of muscles at a time. Using the breathe and muscle tense and relax techniques to therefore release any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.
Guided Imagery
This relaxation technique uses positive mental images to influence how you feel. Guided imagery is an ancient practice that includes simple imagination or memory. It is a safe and simple technique with the help of a recording, a teacher or your own imagination. Those who practice guided imagery consequently get into a deeply relaxed state, with great detail, relating to all of the senses.
This scene may be something in the natural world like a beautiful waterfall in Hawaii with sparkling and refreshing water at the bottom or a cool and dense forest where you may take a calming walk in your imagination. It could also be a relaxing or happy event such as a vividly-imagined scene where you discover a $50 bill on the sidewalk and eat a delicious meal in a restaurant by the beach, or win the lottery and buy whatever you want.
Mindfulness Meditation
Mindfulness is the psychological process of purposely bringing your attention to the present moment without judgment. Which you can for instance develop through the practice of meditation or through other training. The history of mindfulness is based in Buddhism. It can easily be practiced, every day. A simple grounding technique that uses mindfulness is to use the 5-4-3-2-1 tool. In a moment of anxiety look around at your surroundings and identify five things you can see at that moment. Then identify four things you can hear, three things you can feel, two things you can smell and finally, one thing you can taste.
Bringing our attention to our senses grounds us in the present and counting the items interrupts the spinning of our thoughts.
Yoga, Tai Chi, and Qigong
Another great way to improving relaxation within 24 hours are these three ancient arts. They combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
Mantra Meditation
Mantra’s are a saying or tool for the mind to focus on. For example, Om (ohm) is a common, simple and yet a powerful acknowledgement of connection between all beings.
The mantra works as an object of focus. It is a toy to keep the monkey-mind busy, and allow it to become more calm and centred. It works by focusing on your deep breathing or any other meditation object. Second, the mantra is a tool for the transformation of consciousness. Every sound, every vibration, has a certain quality to it and is therefore able to produce different states of mind and consciousness. This idea however, isn’t for everyone and can take some practice before mastering the idea.
Headspace is a great website and app for guided meditation, which ever style you should choose. YouTube is full of yoga, meditation and relaxation videos you can use to help you.
You now have some tools for relaxation. Pick a technique, find a class or some recordings and get started!
