12 Meditation Exercises | Practical Guide and Benefits | What are the benefits of yoga?

12 Meditation Exercises | Practical Guide and Benefits | What are the benefits of yoga?

Meditation: Concepts and Benefits the source of this practice
Dozens of meditation exercises
1. Purify your mind
2. New Year party
3. Physical examination
4. Stop carefully
5. Perspectives on changing meditation
6. Meditation, mindfulness meditation exercises
7. Vision
8. Meditation by fire
9. Meditation in water
10. Static Meditation: The mind is like a canvas
11. Sit in yoga
12. Love meditation

We are always active. We live in a world of competition and stress, which requires adjusting to new environments.

It drives us crazy in both our lifestyle and our personal life, and it can leave us feeling overwhelmed and overwhelmed. It creates tension and a feeling of inadequacy. There is a need to focus on the important thing that is very helpful for formal rest methods.

In this article, I have selected a dozen of the helpful personal meditation exercises that point to some of the benefits of these practices.

Related Articles: “Eight Meditation Methods and Their Symptoms”

Meditation: Concepts and Benefits

The term meditation is used to refer to a person’s own thoughts, or externalities, in a situation where the focus is on a specific part, a deep focus and a reflection. Meditation is said to be aimed at liberating the mind from attitudes and the focus on the present. In general, it is now completely focused, focused, focused. Breathing Focuses on aspects such as thinking or self-awareness.

Meditation Helps Beneficial Individuals Reach Out to Understand Yourself and seize their own potential. It allows us to be viewed in a more directional way and to the values ​​and goals that govern us.

You may be interested. “80 Positive Thoughts That Will Motivate You”

The source of this practice

The practice of meditation is native to India and adheres to the beliefs of Buddhism and Hinduism. It has only recently become popular in the West. These practices can serve a variety of purposes. Meditation, which was originally religious or occult, has become a manifestation of the methods used in psychotherapy, especially in the form of unconsciousness.

Instead of trying to define the present moment, focus on what is happening . Accept both positive and negative connotations. Give up trying to control and choose goals and values ​​to work with.

The benefits of meditation are many. Different studies have shown that it improves concentration and memory. Improves physical and mental relaxation; Stress is well managed and stimulates the immune system, even at the medical level.

It has also been shown to improve mood, fight depression and reduce the risk of high blood pressure and cardiovascular disease. Finally, it has been shown to be useful in improving the amount and quality of sleep.

Dozens of meditation exercises

You can do various meditation exercises. Some are known as movements (necessities); Most are stable.

In the same way, Some are more focused on living in the present, while others are more focused on the idea, which does not evoke emotions through the visual cues . We will then allow you to focus on 12 exercises that you can do comfortably in different situations and focus on you from all angles.

1. Purify your mind

It is a meditation that focuses on one breath only. Open your eyes and look at the subject. Instead of trying to control it, focus on your own breathing and focus on the sensation of ventilation. The individual will try to focus on it alone. Different ways of thinking may arise; But you should not try to stop them but follow them.
Over time, one can concentrate on the breath and ignore the rest of the thoughts . Get Peace and Feelings of Peace

2. New Year party

This technique may seem simple, but it is very useful for improving concentration. Keep your eyes closed and keep your position steady. You can slowly count from a high number (fifty or one hundred) to zero. It focuses your attention on a specific area to dim your emotions.

3. Physical examination

This method is based on a detailed review of the different areas of each body; Focus on each of them. It is advisable to look for a position that is comfortable for the body. Keep your back straight and your legs bent, one foot at the top of the other leg (called the lotus position). When you get to this point, you have to close your eyes and keep your mind free.

In this state, you will gradually focus on their emotions and gradually explore different muscle groups. Because pay attention to what the body is saying to us At the same time we have a better relationship with him and we watch them indiscriminately by accepting information from him. It usually extends from the toes to the head.

4. Stop carefully

You can do any of the fast exercises proposed by Dr. Ryan Niemiec . This exercise focuses on the age between fifteen seconds and thirty seconds and leads to this process. You have to breathe deeply and breathe deeply.

Once the focus is on the breath, the focus will be on asking ourselves how we can use our strengths in the situation we are facing. In this way we can help each other make decisions and cope with stress .

5. Perspectives on changing meditation Exercises

This exercise is based on what we can learn and observe. First of all, to relax. To be comfortable; To close your eyes for a few minutes. We find it comfortable to be comfortable. When he had finished, he opened his eyes and glanced at what was happening around us.

He closes his eyes and thinks about what he has seen. We notice the different impulses around us (for example, a dog, a roommate is getting ready to go to work, a window with a window open to see a tree …) and make a list of motivations for a few minutes.

Once this is done, it opens our eyes again and passes through our surroundings a second detail. I closed my eyes and made a new list of observations. Both lists were psychologically compared to reflect the differences between what was first seen and what was later studied.

6. Meditation Exercises

Meditation exercises is seen as a traditional practice. It may be harder to focus on, but it can be.

It is recommended to be in contact with nature , as in the field or on the beach. One’s experience of the senses, such as the heat of the sun, air, When it rains or near the sea; It means walking, as in the salinity of the water or near the sea. Exposure of plants; Muscles move themselves or cause them to feel emotional.

7. Vision

This exercise is based on legitimate objectives and their assessment. The subject makes it sit; You can do lying down or standing up. Proposed definition of a goal or goal to be followed with focus on closed objects and breathing.

Then the content will slowly fade. If you think about the goal you really want , it will only make you happier. If the benefits outweigh the costs and the risks, there is a way to achieve this goal, if at all possible.

If the result is positive, the person who feels that his goal is right at the same time will become stronger at the same time. Effort can lead to the achievement of new goals .

8. Meditation exercises by fire

Fire was used as a symbolic element and was used as a focal point in various meditation techniques. One of the techniques is to focus on the candle of the flame and control the comfort position and breathing while relaxing while noticing the senses, such as heat and glare.

To succeed or maintain and eliminate bad points; Focus on the negative and the senses that cause them to burn. Notice how the fire changes. Then focus on the positive. Does not burn under heat or light.

9. Meditation exercises in water

This method can be done while bathing in the pool or pool, depending on the use of water. It focuses on the relationship between water and the body while focusing on our breathing; It is aware of the senses that cause it and the limitations on the part that is immersed in the body and on the outside.

You can try to imagine how water can relieve stress and negative emotions . You can work with your surface to see how our movements focus their signals on the waves and how they focus on the environment beyond the body.

10. Static Meditation: The mind is like a canvas

Exercise with your eyes closed, focus on breathing, and imagine a mind-free canvas. Once this is done, a person must select an idea or image that arises spontaneously and make a decision to canvas.

I will try to reconsider that because this idea came up and What is its origin and its usefulness ? Once this is done, a person can incorporate emotional activity and shape himself to analyze it.

Although it is proposed as a psychological action, art is an important part that can be used for reflection, so instead of doing it emotionally, the subject makes a graphic representation on the actual canvas. They also perform in other art forms, such as writing, Like sculpture or music

11. Sit in yoga

Although they both discipline themselves by their different characteristics, yoga and tai chi can be used as a form of meditation through the action of various movements. Sight is also important.

For example, the projection of an energy cycle outside our body causes it to feel heat and weight and to rotate it. You can imagine different trick exercises, such as turning your head and body. It is lowered with the hands and feet. This orb will be something we focus on, representing our physical energy or our own desires or qualities.

12. Love meditation

This type of meditation focuses on cultivating love and positive emotions .

The first user is seated. Each muscle in the body should be relaxed as much as possible. Once you have done this, you should pay attention to your emotional state. It focuses on the heart and tries to discern the feelings of the moment. Are they positive? We need to accept whether it is broken or not. It is recommended to try to smile while working on the face.

Then you can try to attract positive emotions . For this we need peace, Love Mantras or phrases can be used to bring out positive emotions or thoughts.

In this exercise, you think to yourself first. A friend We are good. A person who does not value what is bad. And we do the final thought of all living things with the person who is in conflict. The reason is to identify feelings and try to promote the good. I still accept the restrictions. Then he slowly turned to the outside world.

Read This mindfulness meditation exercises

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