How can I improve my mental health without therapy?
The list of benefits offered by meditation has no limits. The ancient technique helps to discipline and calm the mind, bringing emotional comfort and increasing our ability to concentrate.
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And if you’re the type who has never even thought of enjoying it all, terrified just thinking of the combination of incense smell plus instrumental music, you have everything to change your mind. There are techniques for all types of profiles: it is possible to meditate with an open eye, seeing a beautiful image, chanting mantras or simply in silence, in a quiet place.
More excited to begin? So just wait and see how many good changes this exercise can bring to your body.
1. It reduces the risk of heart attack and stroke;
2. Strengthens the immune system;
3. It placates negative emotions, such as fear and anger;
4. Increases the production of calming hormones and reduces the level of cortisol, stress-triggering hormone;
5. It helps the release of endorphin, a strong tranquilizer that causes the sensation of joy and well-being;
6. Relieves insomnia and leave the memory sharper.
The time to feel all these improvements varies from one person to another and has little relation to the duration of the practice. Meditation is mind gymnastics, with the advantage that it takes 15 minutes a day to trigger changes in practitioners’ lives.
Bringing attention to day-to-day life is meditating
Meditate is necessary
To feel the advantages of this ancient technique, the key is to incorporate meditation into everyday life, maintaining peace and balance in times of storm. “To meditate is to become aware of the now and pay attention to banal and automatic gestures.
“When we are more attentive we increase the quality of the tasks we do,” teaches the teacher of Palas Athena. Simple actions are also meditation exercises. Some practices, such as Buddhism, are focused on mindfulness. Nothing more than a few minutes a day of perception to sensations.
When drinking a simple glass of water feel the temperature and the texture of the glass, concentrate on the liquid trickling down the throat. During the bath, feel the drops on the skin, the smell of the shampoo and the touch of the towel that surrounds the body. In traffic, watch your breathing. This will help to cope with congestion and will bring great physical and emotional well-being.
When you sit down at work or at the table, pay attention to the posture, position of your legs and the sensation in the spine. Enjoy the time to do the dishes to meditate. Note the weight, shape, texture and colors of objects.
If you like incense, choose a mild aroma and let the scent spread. Notice how the smell brings memories. Through smell, which has direct connection with the central nervous system, incense stimulates sensations and sharpens certain emotions. Even if thoughts appear, let them pass.
The important thing is not to blur the attention. Imagine the aroma coming in through your nose and focus on the path it takes until it reaches the lungs. Inhale and then exhale deeply, noticing the difference in temperature of air entering and exiting the nostrils.
Techniques to make a sound mind
There are many techniques that lead the mind to tranquility. See the main ones:
1. Body are physiological supports used to improve mental state. It is one of the most common and simple to do. Concentrate on the breath, the beats of the heart, or the pulse of the body. Sit in the so-called Indian pose (or lotus position), with the spine straight and legs crossed. Close your eyes and focus the flow of air in and out of your lungs. This technique is applied in Japanese Buddhism. The Hindu practice of Tantrism focuses on pulsations and Taoism, based on Chinese philosophy, heart rate.
2. Christian and bhakti-yoga
The focus of meditation is the deities, prayers or sacred texts. Rescued by the English Benedictine monk John Main (1926-1982), it is based on the repetition of a mantra (sounds). Sit with your back straight in a quiet place, twice a day, in the morning and at night. Close your eyes and repeat the Maranatha mantra, which in Aramaic means “Come, Lord. Come, Lord Jesus. ”
Does not require concentration or contemplation. It is based on the repetition of a particular sound known only to the initiate.
One of the techniques of this current of Buddhism is the walking meditation of the monk Thich Nhât Hanh. When walking, count the steps and synchronize with the breath.
Created especially for Westerners by spiritual leader Mohan Chandra Rajneesh, the Osho. The technique mixes elements from various cultures, such as songs, dances and movements to connect with the present.
6. Raja Yoga
The focus is reflection. Seated in a comfortable, open-eyed position, practitioners mentalize positive points of human nature, such as forgiveness, kindness, generosity, compassion, and unconditional love.
Mantras (sounds), geometric shapes or colors are the point of attention. It is common in Hindu and Buddhist practices. Practitioners focus on one of these aspects and make their thoughts and emotions address them.