Whether you’re in the office, at home, or anywhere else, there are times in life when you simply want to detach yourself from noise and chaos. This doesn’t mean that you have to pull yourself out of that environment and instantly set foot in a peaceful island. Tranquility can be sought through meditation.
These momentary episodes of tranquility not only recharge your soul, they also give you a fresher perspective, a more holistic understanding of events, and a substantially re-energised body.
Here are some meditation techniques you can observe to help you calm your mind and bring peace to your body.
1. Mindfulness Technique
Some call the Mindfulness Technique as the Mindful Meditation. Regardless of how you want to call it, it basically involves ‘living in the moment’. To do this you really have to shut off other things that you may have in your mind, things that have already occurred or even events that have yet to happen.
What is very important is what you are feeling at the very moment. For instance, if you have your hands on your keyboard, you just try to focus on the sensations, the tactile feedback of the different keys.
Can you hear the whisper-like click every time you press on a key? Not doing anything? Then focus on your breathing and allow yourself to be filled by the sensations of a simple task such as breathing in and out.
2. Mantra Meditation
This meditation technique is quite easy. You simply close your eyes, choose a specific calming word that will serve as your ‘mantra’, and mentally repeat this word. What you are essentially doing is replacing your thoughts with the calming word.
So instead of you thinking about a work deadline, domestic fights or pile of bills, your mind will be filled with only your mantra. This effectively shuts out your surroundings so you only get to focus on that calming word.
3. Mental Imagery
This technique is a favourite among individuals who are in pain as it gives them the ability to supplant their pain sensations with something more pleasant. If this can help people in pain, imagine what it can do for you to help you feel calmer and more at peace both in mind and body.
And speaking of ‘imagine’, mental imagery or visualisation is just what it is. You use the power of imagination or mental creativity to bring you to a world where there is general calm and peace.
Some call it the power of positive thinking whereby you focus more on the positive side of things and consider the negatives as nothing more than opportunities for growth.
4. Progressive Muscle Relaxation
Progressive muscle relaxation is often taught in individuals who are in chronic pain. The idea is to help you differentiate between tension and relaxation. For this to work you need to contract a certain muscle group for about 10 seconds or so, taking full cognition of the feeling of tension.
You then release the tension on these muscles and feel how good it is to release the tension. You will be performing this progressive muscle relaxation in a systematic approach.
You can start from your head and move towards your lower extremities or you can start from below and move up. This should condition your mind on how it can get rid of any ‘tension’ by striving to achieve the feeling of ‘relaxation’.
5. Deep Breathing Exercise
Everyone breathes. Unfortunately, not everyone does it properly. Anxiety and mental tension are often attributed to decreased oxygenation in the brain.
While we all know breathing to be very passive, taking a minute or two to perform deep breathing exercises can help you replenish oxygen to your brain, bringing peace and calm to your body and mind.
Deep breathing is all about inhaling as deeply as you can through the nose, holding it as long as you can, and then slowly breathing out through partially-closed lips experts call the pursed-lip breathing.
The lengthy inhalation and very slow exhalation allows for the more efficient diffusion of oxygen into the bloodstream found in the lungs. This is brought to the brain to give you instant calming effects.
Any of these simple meditation techniques will not require so much of your time. These will not even require any gadgets at all. But the benefits are readily observable and you’ll be doing these more often because of the calm they can bring to your mind and body.