Most meditation techniques are passive types, the feature of which is to achieve a state of immersion without the mental and emotional activity. The most striking example of passive meditation is techniques in the tradition of Indian yoga, when the practitioner takes a certain posture and, with the help of auto-suggestion or distraction, immerses himself in a trance. In this process, additional equipment is used, for example, a candle or a pendulum. Also, this technique may include mantras.
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The essence of this technique is the achievement of absolute peace of mind and soul through the relaxation of muscles. To begin with, you should choose a quiet place for meditation, which should not change during the first lessons. During practice, do not be distracted by phone calls or a knock at the door.
The practitioner undergoes a series of sequential simple exercises to relax the body, which are subsequently brought to automatism. On the one hand the position of the body should be comfortable and symmetrical, but on the other hand there should be an element of discomfort. Symmetry increases calmness, and a sense of discomfort activates concentration and allows you to have a longer and deeper relaxation. Thus, the variations of the poses can be as follows:
#1. When lying on the back, hands should be placed around the perimeter of the body, the palms look up, the fingers are slightly bent. The legs lie straight, slightly apart at the hip level, the toes point outward.
#2. In a sitting position, the practitioner places his feet on the floor, straightens his back (without much effort), his head is straight, his hands rest on the knees, his hands hang freely.
Then the meditation process begins. A person closes his eyes and feels himself in a normal state. Then he consistently tries to strain the muscles of individual parts of the body, sensing and noticing the difference in the state of rest and tension. Straining consistently: the feet of the legs, the legs, thighs, abdomen, thorax, arms, shoulders, neck, mouth area, eyes and forehead, the practitioner should completely concentrate on these parts of the body.
Relieving tension, a person feels heaviness in his body parts, thereby achieving greater relaxation. Often this feeling of deep muscular relaxation is accompanied by a feeling of warmth. Further, the practitioner completely relaxes all muscles, plunging into a shallow trance.
This technique is the first step towards deeper meditation methods. With the acquisition of the skill of voluntary muscle contraction, lessons will take place at the level of automatism. Later, the lessons will not be so relevant, and one can go on to meditations without auxiliary techniques.
As additional recommendations usually to the process of relaxing the muscles are added simple verbal settings pronounced out loud or about themselves. Slow and quiet phrases can be recorded on a tape recorder or an electronic medium, and then start listening at the beginning of the lesson. The sentences can have the following character: “Close your eyes, switch attention to your feet ... concentrate in this place ... feel ... feel ... move”, etc.
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This simple method of passive meditation allows not only to relax and distract from the surrounding vanity, but also has a beneficial effect on health: helps reduce blood pressure and has a positive effect on the heart. You should definitely try it!
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