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4 relaxation and meditation exercises that relieve daily stress and tension


Four relaxation and meditation exercises  - AWRAQ Community Leaves

We are all exposed to stressful and disturbing situations during our daily life, from simple disturbances such as crowding to complex and difficult disturbances such as illness of a relative or death ... etc. Regardless of the causes, these negative and tense feelings fill the body with hormones and make it take different reactions to respond to it, such as: rapid heart rate, rapid breathing, muscle tension, etc., the presence of some of these pressures is necessary for the continuity of life, yet it is exhausting and tiring, especially when it occurs repeatedly or They occur in great intensity, and considering that we cannot avoid all sources of annoyance and stress, it is better to develop strategies to deal with them and confront them as permitted by our capabilities, and among these strategies is the relaxation response, this technique was developed in the seventies at the Faculty of Medicine by Doctor Harbert Benson.

4 relaxation and meditation exercises

that relieve daily stress and tired

For many of us, relaxation means sitting comfortably on the couch at the end of a stressful day. This sitting may be comfortable, but it does not do much to reduce the effects of stress and stress, so instead we must create a state of deep comfort that positively affects our body's reactions. during stress and tension.

We will mention to you some of these exercises that may be useful to you, noting that there is no single relaxation technique that fits everyone, the technique that has an impact, achieves comfort and fits your lifestyle, is the one that suits you, perhaps without others, and accordingly it is good to try a number of exercises and fall In mistakes until each of us reaches what suits him and try to make any exercise that suits you a daily habit and thus the benefit will be better:

1- deep breathing:

By focusing on complete breathing, deep breathing is a simple and powerful relaxation technique that is easy to learn and can be practiced almost anywhere. Deep breathing is a cornerstone of many other relaxation practices as well.

How to do exercise:

Sit comfortably with your back straight, place one hand on your chest and the other on your stomach, inhale the air through your nose, (your hand should rise on your stomach and the hand on your chest should move very slightly) Exhale through your mouth, and push as much air as possible while Contraction of the abdominal muscles (your hand should move on your stomach, but your other hand should move a little) Continue breathing through your nose and expel the air from your mouth, try to inhale enough so that it rises down your stomach and falls slowly during exhalation, if you find it difficult to breathe from your stomach during the exhale. Sit down, try to lie down, place a small book on your stomach, and breathe in so that the book rises during inhalation and falls while you exhale. Remember to focus on the air and its movement.

2- Check your body:

This is a type of meditation that focuses your attention on different parts of your body, starting with your feet and making your way up and simply focusing on the way each part of your body feels, without describing the sensations as "good" or "bad."

 How to do exercise:

Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed, focus on your breathing for two minutes until you start to feel relaxed, shift your focus to your right toes, and notice any sensations you feel while you stay focused on your breathing. Imagine every deep breath flowing into your toes. Focus on this area for three to five seconds, shift your focus to the soles of your right foot Pay attention to any sensations you feel in that part of your body and imagine that every breath is flowing from the soles of your feet. After a few seconds, shift your focus to your right ankle and repeat the process with the rest of the parts. Calf, knee, thigh, and hip, then repeat the sequence of your left leg from there, move up the torso, through the lower back and abdomen, upper back and chest, and shoulders. Pay close attention to any area of ​​the body that causes you pain or discomfort, after completing the body scan, relax for a period of time in silence and stillness noting how your body feels, then open your eyes slowly and extend if necessary.

3- visualization:

 Guided imagery is a variation of traditional meditation that involves imagining a scene in which you feel at peace and comfort. Choose the scene that is calmer for you, whether it is a beach, a favorite childhood spot, or a quiet wooded forest.

How to do exercise:

You can practice visualizing yourself or with an app that helps you visualize the image or hear the sounds appropriate to the scene. How to practice: Close your eyes and visualize your comfortable place. Visualize it as clearly as possible (everything you see, hear, smell, taste, and feel) visualization works better if you Incorporating as many sensory details as possible, for example if you are thinking of a pier on a quiet lake (Watch the sunset over the water + hear the birds sing + Smell the pine trees + Feel the cool water on your bare feet + Taste the fresh, clean air) When you are ready, open up Your eyes gently and come back to the present. You may feel feelings of heaviness in the extremities, muscle spasms, or yawning. These are natural reactions. Take time to rest.

4- Mindfulness:

Shifting your focus to what is happening now and engaging in the present moment, away from the racing thoughts of the past or the future, it can be applied to activities such as walking or exercising, when you start to practice, you will find that some of the thoughts invade your calmness or your focus on the present moment, it is normal ( She is used to it.)

How to do exercise:

Find a quiet place that will not be interrupted or distracted, sit in a comfortable chair with your back straight, close your eyes and find a focus point, (such as your breathing, a feeling of air flowing into your nose and out of your mouth, or the rise and fall of your stomach, or a meaningful word that you repeat throughout the meditation). The case is a period of time until you feel comfortable, do not worry about distracting thoughts or about your level of performance, if thoughts intrude into your relaxation session, do not resist them, just gently direct your attention to your focus point, without judgment.

Prepared by Tala Hourani - Psychologist

Read also: Do you know what laughter has to do with health?



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