Session on Sunday 2020.11.08.

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What is meditation and how we do it at Beyond and Above Sessions?

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What is meditation and how to go about it? For many people meditation is a tool to achieve inner balance, be more focused and attentive or simply change or alter your state of mind. Meditation has been one of many traditional techniques on different spiritual paths in different cultures. It has been associated with Eastern esotheric and religious practices by the Western Cultures. In the recent decades it has become one of the psychotherapeutic techniques and used ever since. You can practice it independently and in a group. What are the types of meditation? There are many but the ones that are the most popular and known are: - Concentrative meditation - when you focus on a specific object or goal and tuning yourself out of everything else. It is to experience things that you focus on- your breathing pattern, a visualisation, a mantra, or anything else. - Mindfulness meditation - it involves Mindfulness-based stress reduction and Mindfulness-based cognitive therapy. Mindfu...
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Basic breathing techniques

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1. Tune in slowly. Allow yourself to breathe in your own time at your own pace for 5-10 minutes. When you are ready take a deep breath Fill your abdomen and your chest with the airstream. Hold your breath in your navel area. Counting to five, slowly release the air, exhale. Repeat five times. 2. Again, tune in slowly. Let yourself pace in your own time for around 5-10 minutes. When ready, take a deep breath. Fill your chest and abdomen with the airstream.  Hold your breath in your heart area. Counting to five, slowly release the air, exhale. Repeat five times. 3. Tune in slowly, observe your breath. Allow yourself around 10 minutes to observe your breathing.  Relax and open your chest, elevate your shoulders, sit as much comfortably as possible, take deep breath, filling your chest, abdomen and throat area with the airstream. Hold your breath in the throat area. Release after five. Relax your shoulders and your chest. Repeat five times. Hope it works for you.
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Recommendation

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 Here are some exercises that I recommend you do every day Deep abdominal breathing is one of the best techniques for reducing stress levels. Works before exams and other stressful situations. If performed daily for a minimum of 10 minutes, it helps to lower blood pressure and heart rate. 1. Sit on the floor with your spine straight, one hand on your chest, the other on your stomach. 2. Begin to inhale air through your nose and exhale through your mouth. You can feel the hand on your stomach go up and down, as opposed to the hand on your breast that doesn't move significantly. 3. Try to inhale as much air as you breathe in (to get as much oxygen as possible) and continue to slowly count as you exhale. II. Vritti alone, equal breathing exercise - this technique of balanced breathing should be practiced daily at bedtime. It frees the mind from racing thoughts, calms down and improves sleep quality. 1. Sit comfortably with your spine straight. 2. Start inhaling through your nose from ...
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