Types of Relaxation Techniques Autogenic Training

This technique uses both visual imagery and body awareness to move a person into a deep state of relaxation. The person imagines a peaceful place and then focuses on different physical sensations, moving from the feet to the head. For example, one might focus on warmth and heaviness in the limbs, easy, natural breathing, or a calm heartbeat.

Breathing

You place one hand on your chest and the other on your belly. Take a slow, deep breath, sucking in as much air as you can. As you are doing this, your belly should push against your hand. Hold your breath and then slowly exhale. Complete this for as long as required to relax.

Progressive Muscle Relaxation

This involves slowly tensing and then releasing each muscle group individually, starting with the muscles in the toes and finishing with those in the head.

Guided Imagery

Guided imagery involves listening to a trained therapist or a guided imagery CD to move into a state of deep relaxation. Once in a relaxed state, the images that come up in your mind can help you uncover important realisations about your emotional, spiritual, and physical health.

Meditation for Relaxation

Meditation is an approach to training the mind, like the way that fitness is an approach to training the body. But many meditation techniques exist — so how do you learn how to meditate? It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” In general, the easiest way to begin meditating is by focusing on the breath — an example of the two of the most common approaches to meditation: concentration and mindfulness.

Concentration Meditation

Concentration meditation involves focusing on a single point. This could be repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations. In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

Mindfulness Meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. Through mindfulness meditation, you can see how your thoughts and feelings tend to move patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant, or unpleasant. With practice, an inner balance develops. In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.

 

How to Meditate

This meditation exercise is an excellent introduction to meditation techniques:

• Sit or lie comfortably. You may even want to invest in a meditation chair or cushion
• Close your eyes
• Make no effort to control the breath; simply breathe naturally
• Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
• Maintain this meditation practice for two to three minutes to start, and then try it for longer periods

Benefits Of Meditation

• Lower blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being